Weight Training

WEEK 2
 Weight Training
Weight training is a common type of strength training for
developing the strength and size of skeletal muscles. It utilizes
the force of gravity in the form of weighted bars, dumbbells or
weight stacks in order to oppose the force generated by muscle
through concentric or eccentric contraction. Wikipedia
ASSESSMENT FORM
 Weight training do's

• Lift an appropriate amount of weight. Start with a weight you

can lift comfortably 12 to 15 times. ...
• Use proper form. Learn to do each exercise correctly. ...
• Breathe. You might be tempted to hold your breath while you're lifting
weights. ...
• Seek balance. ...
• Add strength training in your fitness routine. ...
• Rest.
 Weight training tips for beginners

• Warm up. Some aerobic activity, such as a 5-minute jog or brisk walk, will increase blood flow to
your muscles and prime them for a good workout. Skipping rope or doing jumping jacks for a few
minutes are also good warmup options.
• Start with lighter weights. You want to start with a weight that you can lift 10 to 15 times with
proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more.
• Gradually increase the weight. When you can easily do the recommended number of sets and
reps, increase the weight by 5 to 10 percent. Check to make sure this is the right weight for you
before doing a full workout
Rest for at least 60 seconds in between sets. This helps prevent muscle fatigue, especially as you start
out.
Limit your workout to no longer than 45 minutes. You can get the workout you need in this time
frame. Longer sessions may not lead to better results and may increase your risk of burnout and
muscle fatigue.
Gently stretch your muscles after your workout. Stretching can help boost your flexibility, ease
muscle tension, and reduce your risk of injury.
Rest a day or two in between workouts. Resting gives your muscles time to recover and replenish
energy stores before your next workout.
 Here are the sample of the workout that you are going
to do
SHOULDERS
1 LATERAL RAISE
2 FRONT ALTERNATE
3 OVERHEAD PRESS

BICEP
1. CONCENTRATION CURL
2. BICEP CURL

CHEST
3. LYING CHEST PRESS

LEGS
4. SQUATS
5. SPLIT SQUAT
TRICEP
6. DEEP
7. KICK BACK