Introduction Into
Weightlifting
Why Is Weightlifting Important?
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Weight lifting can improve strength, power, coordination,
and overall self-esteem of a person
It helps increase Range of Motion of your Tendons,
Joints, and Muscles
Lifting Weights Helps Prevent Injuries & Osteoporosis
Helps with weight management & Lifting Weights burns
more calories than running
I PICK
THINGS UP
AND PUT
THEM DOWN!
Rules In The Weight room
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Always have a spotter when lifting
Always put the weights back in the right places
Don’t ever try and lift to much weight if you cant do it
Always make sure you have enough space while lifting
Never mess around in the weight room ex( Pushing,
Running, Messing with peoples weights)
Never lift weights without the teacher inside the
weight room
Always Push yourself to your goals
Training Concepts
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Strength Training: Lifting Heavier weight to strengthen
the muscles
Load: The amount of weight being used in the rep cycle
Volume: Total Weight Lifted
Sets: # Of Reps
Never work out the same body part back to back
BACK
BACK
Muscle Actions
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Concentric: The muscle length shortens
Eccentric: The muscle lengths
Isometric: No change in muscle length
Different Types of Training
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Strength
Few Reps/High Weight
Less Volume
Recovery Period 2-3 min
2-6 sets
Hypertrophy
Medium Reps/Medium Weight
Medium Volume
Recovery Period 90sec
2-3 sets
Endurance
High Reps/Low Weight
High Volume
Recovery Period 30 sec
2-3 sets
Lifts That Workout Chest
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Bench Press, Incline Bench, Decline
Bench
Cable Crossovers, Dips, Pushups,
Dumbbell Pull-Over, Body Weight
Training
Lifts That Workout Chest (Continued)
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Dumbbell Flat, Incline, Decline Bench,
Hex Press, Flat Fly's, Incline Fly's.
Stop and Hold for a Sec and go back
down
Lift Weight Up
Starting Position
Lifts That Workout Back
Pull-Ups, Dead lifts, Lat Pull downs, Bent
Over Rows, T-Bar Row, Muscle Ups,
Elevated Cable Rows
 Lower Back Cable Rows, Middle Back
Shrug, Good Mornings, One Handed Bent
Over Rows
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Lifts That Workout Biceps
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Incline Hammer Curls, Concentrated
Curls, Hammer Curls, Bicep Curls, TCurls, Spider Curl, EZ-Bar Curl,
Preacher Curl
Preacher
Curl
Seated
Hammer
Curls
Lifts That Workout Triceps
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Triceps Extensions, Ez-Bar triceps Extension,
Dips, Body Ups, Push ups, Close Grip Bench
Press, Incline Triceps Extension
Triceps Press(Seated or Standing), Single Arm
Cable Extension, Dumbbell Kickbacks, Push
downs(V-Bar, Rope)
Triceps Killer
Lifts That Workout Shoulders
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Clean & Press, Lateral Raises, Front
Raises, Standing Or Seated Dumbbell
Press, Military Press, Clean & Jerk,
Reverse Fly’s
Lifts That Workout Shoulders
(Continued)
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Deltoid Raises, Barbell Press, Battling
Ropes, Cable Internal/External Rotation,
Machine Internal/External Rotation, Car
Drivers, Rocky Press
Lifts That Workout Legs
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Squats, Front Squats, Hack Squats, Dead
Lifts, Narrow Squats, Lunges, Romanian
Dead Lifts, Box Squats, Jump Rope, Leg
Press
Squat
Leg Press
Lifts That Workout Legs
(Continued)
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Hamstring Curls, Leg Extensions, Calf
Raises, Walking Lunges, Seated
Hamstring Curls, Reverse Hamstring
Curls, Tire Flips, Power Clean, Hang Clean
Leg Extensions
Hamstring Curls
Cardio Workouts
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Running/Walking Outside, Treadmill
Running/Walking, Sprints, Gassers, Step
Master, Elliptical, Cycling, Bike, Wind
Sprints
Importance Of Flexibility
Prevents Injury
 Improves Posture
 Lengthens Your Muscles
 Enhance Sports Performance
 Helps Relieve Your Spirit
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Things That Help With Flexibility
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Stretching Daily
Static Stretching(Holding Positions for 30
seconds)
Yoga
Myths About Weightlifting
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Lifting weights will make you bulk up
Muscle turns to fat
Best to work out one muscle group a day
Lifting heavy is only way to see results
Weightlifting is bad for joints
Weightlifting causes high blood pressure
Lifting decreases flexibility
Machines are more effective than free weights
Reference:
http://dailyburn.com/life/fitness/weightlifting
-myths-debunked/
Conclusion
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Many people have trouble with weight lifting because they don’t
understand correct form or what to do in the gym. Most people
feel intimidated that someone will be judging them. One thing I
learned is that everyone's body is different, do what makes you
happy and get results.