Introduction to Weight Training

Introduction to Weight Training

Building strength & Confidence

Bin TurnerEDTD 6416 Professor Beldin

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Principles of Weight Training

Intro to Weight Training

Common Weight Training Exercises

Learning Objectives

index

Safety Tips & Injury Prevention

Resources

Assessment

Learning Objectives

By the end of this lesson, students will be able to:

1. Understand the fundamental principles of weight training2. Identify major muscle groups and corresponding exercises 3. Demonstrate proper technique and form for basic weight training exercises

Quick Poll

Introduction to weight training

What is Weight Training?

Weight training, also known as strength training or resistance training, is a type of exercise that uses resistance to build muscle and strength. It can be done with free weights, like dumbbells or barbells, or with weight machines.

Benefits of Weight Training

• Improved balance: Weight training can help improve balance.
• Stronger bones: Weight training can help strengthen bones.
• Reduced risk of injury: Weight training can help prevent injuries.
• Improved mental health: Weight training can help people feel better mentally.
• Improved sleep: Weight training can help improve sleep.
• Reduced fatigue and anxiety: Weight training can help reduce fatigue and anxiety.

Muscle Groups

Principles of WEight Training

Progressive Overload: What is it and Why is it Important?

Progressive overload training is a type of strength training that gradually increases the intensity of workouts to avoid a plateau in muscle mass and strength. The primary benefit is that it helps prevent a person from reaching a point where their exercise regimen is no longer challenging or effective.

Understanding the Basics: Reps, Sets, Rest, and 1RM

Reps: A repetition, or rep, is one complete execution of an exercise. For example, one pushup or one bicep curl is one rep.Sets: A set is a group of consecutive reps performed before taking a rest break. For example, if you do 10 pushups, rest, and then do another 10, you have completed 2 sets of 10 reps each. Rest: The time spent resting between sets to allow muscles to recover. The ideal rest period depends on your goals. For example, for muscle hypertrophy, the rest period should be 30 to 60 seconds. Repetition maximum (1RM): Your personal best, or the most you can lift once in a single repetition of an exercise.

Principles of Weight Training part II

Types of Exercises: Compound vs. Isolation Movements

The main difference between compound and isolation exercises is the number of joints and muscle groups involved

Compound Exercises Use multiple joints and work multiple muscle groups at once. Examples include squats, deadlifts, and bench presses. Compound exercises can help you build strength, improve coordination and balance, and boost your heart rate.

Isolation Exercises Use one joint and work one muscle group at a time. Examples include bicep curls, leg extensions, and calf raises. Isolation exercises are often used to correct muscle imbalances or weakness after an injury. They are usually done with less weight and more reps

Common Weight Training Exercises

The most common weight training exercises are squats, deadlifts, bench press, rows, and shoulder press. Click on the + next to each exercise to see an example.

Squat: Squats are a compound exercise that engage multiple muscles and joints at once. Squats build lower body muscle strength, endurance and power.

Deadlifts: In a deadlift, you lift weight from the ground to thigh level using primarily your leg and hip muscles, but with the assistance of most of the large muscle groups of your body.

Bench Press: A bench press is an exercise that can be used to strengthen the muscles of the upper body, including the pectorals, arms, and shoulders

+ info

Rows: The barbell row is an excellent exercise for building up your back muscles.

Shoulder Press: A shoulder press, also known as an overhead press, military press, or strict press, is a weight training exercise that involves pushing a weight above your head. It's an upper-body exercise that can help strengthen and increase the size of your shoulder, tricep, trapezius, and core muscles.

safety tips & Injury Prevention

1. 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.2. Start with lighter weights - You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 2 to 3 sets of 8 to 12 repetitions, and slowly progress to 3 sets or more.3. Gradually increase the weight - When you can easily do the recommended number of sets and reps, increase the weight by 2 to 10%. Check to make sure this is the right weight for you before doing a full workout.4. Rest for at least 60 seconds in between sets - This helps prevent muscle fatigue, especially as you start out.5. Optimize your workout duration - Keeping your sessions within a reasonable timeframe can prevent excessive muscle fatigue and the risk of burnout. 6. Gently stretch your muscles after your workout - Stretching can help boost your flexibility, ease muscle tension, and reduce your risk of injury.

Self-evaluation

aSSESSMENT

Write down how many answers you get correct out of 10 to calculate your score

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Good job!

Learning unit completed

Write a short summary of what you found interesting or challenging about this lesson.

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Resources

• Buff Dudes. (2013). How to Perform the Deadlift - Proper Deadlift Technique & Form [YouTube Video]. In YouTube. https://www.youtube.com/watch?v=-4qRntuXBSc

• ‌How to Do a Dumbbell Shoulder Press. (n.d.). Www.youtube.com. https://www.youtube.com/watch?v=B-aVuyhvLHU

• How to Start Lifting Weights: A Beginner’s Guide. (2020, May 12). Healthline. https://www.healthline.com/health/how-to-start-lifting-weights#before-you-begin

• Introduction to Strength Training. (n.d.). Penn State College of Medicine Research. https://research.med.psu.edu/oncology-nutrition-exercise/patient-guides/strength-training/

• Jeff Nippard. (2024, February 8). How To Bench Press With Perfect Technique (5 Steps). YouTube. https://www.youtube.com/watch?v=hWbUlkb5Ms4

• Lal, M. (2022, August 19). Progressive overload: How it works, workout plan, and more. Www.medicalnewstoday.com. https://www.medicalnewstoday.com/articles/progressive-overload#:~:text=Summary-

• Long, M. (2023, January 6). 10 tips for weight training. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/no-matter-your-age-or-skill-level-its-never-too-late-to-start-weight-training#:~:text=Weight%20training%20is%20a%20type

• Master the Barbell Row for a Bigger, Stronger Back. (2022, May 3). Men’s Health. https://www.menshealth.com/fitness/a28494495/barbell-row-workout/
• ‌Rogers, P. (2024). 10 Best Exercises to Do If You’re New to Weight Training. Verywell Fit. https://www.verywellfit.com/top-exercises-for-new-weight-trainers-3498603#:~:text=Resort%20to%20dumbbell%20squats%20in

• The Benefits of Strength Training and Tips for Getting Started | New Mexico State University - BE BOLD. Shape the Future. (n.d.). Pubs.nmsu.edu. https://pubs.nmsu.edu/_i/I111/#:~:text=Strength%20training%20should%20target%20the

Summary

Dumbbell Shoulder Press

Strength training should target the major muscle groups: chest, back, legs, shoulders, biceps, triceps, and the trunk/core. It is recommended that you vary your exercises in such a way that you do some that use multiple muscles at one time and some that isolate specific muscles individually.

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