Weight Training Fundamentals (SAMPLE)

In this part of the lesson, we will learn proper squat technique and practice the form with bodyweight. Squats are a fundamental exercise for weight training and it is important to learn and practice the proper form.

When performing a squat, the feet should be shoulder-width apart and the toes should be pointed slightly outward. The back should be straight and the chest should be held high. The arms should be held out straight in front of the body for balance. As you squat down, the hips should move back and the knees should stay in line with the toes. When squatting, it is important to keep the weight on the heels and to keep the knees from extending beyond the toes.

To practice the form, start with bodyweight squats. Begin by standing with the feet shoulder-width apart and the toes pointed slightly outward. Squat down slowly, keeping the back straight and the chest held high. Hold for a few seconds at the bottom of the squat and then slowly stand back up. Repeat for 10-15 repetitions.

• Feet should be shoulder-width apart and the toes should be pointed slightly outward
• Back should be straight and the chest should be held high
• Arms should be held out straight in front of the body for balance
• Hips should move back and the knees should stay in line with the toes
• Keep the weight on the heels and to keep the knees from extending beyond the toes
• Start with bodyweight squats and repeat for 10-15 repetitions

Deadlifts are one of the most important exercises in weight training. They engage all of the major muscle groups in the body, making them a great exercise for building overall strength and muscle mass. To perform a proper deadlift, you must keep your back straight and your core engaged, and drive through your heels as you lift the weight. It is important to practice the form with light weights before attempting to lift heavier weights.

To begin, stand with your feet hip-width apart and your toes slightly pointed out. Hinge at the hips and reach down to grab the bar. Your hands should be just outside of your legs, with an overhand grip. Keep your back straight and your core engaged as you lift the weight off the ground. Drive through your heels as you stand up, keeping the bar close to your body. As you reach the top of the lift, squeeze your glutes and stand tall. Slowly lower the weight back to the ground and repeat.

• Keep your back straight and your core engaged
• Drive through your heels as you lift the weight
• Keep the bar close to your body as you stand up
• Squeeze your glutes at the top of the lift
• Slowly lower the weight back to the ground and repeat

Press technique is an important part of any weight training program. Proper form is essential for avoiding injury and getting the most out of your workouts. To learn proper press technique, start by standing with your feet slightly wider than shoulder-width apart and your toes pointed slightly outward. Keep your chest up and your back straight. Bend your knees slightly and keep your core tight. Bring the barbell to your chest, making sure to keep your elbows tucked in. Extend your arms and press the barbell over your head. Lower the barbell back to your chest and repeat. Make sure to keep your core tight throughout the exercise.

Once you have learned proper press technique, practice the form with light weights. Start with a light weight and focus on your form. Make sure your back is straight and your core is tight. Keep your elbows tucked in and press the barbell up with control. Once you have mastered the form with light weights, you can gradually increase the weight.

Nutrition is an essential part of weight training. Eating a balanced diet rich in protein, carbohydrates, and healthy fats will help ensure that your body has the energy it needs to perform and recover from your workouts. Additionally, getting enough rest is also important for muscle growth and recovery. Aim to get 7-8 hours of quality sleep each night to maximize your results.