When beginning weight training, it is important that you use proper technique and form.  The following instructional videos are a good place to start.

Upper Body Exercises

Lower Body Exercises

Core Training Lift Execution

Safety Rules and Training Tips

1. Always assume proper lifting form. When lifting free weights from the floor, make sure that the feet are close to the exercise

    bar, the hip lowered in a squat position, the head is up, and the back is straight. Always lift with the legs and not the lower

    back.

2. Make sure there are no obstructions in the lifting area.

3. Wear proper footwear to ensure stability during the performance of each exercise.

4. Make sure pins are secure in the machine prior to each lift.

5. Avoid horseplay of any type. Improper use of weight training equipment can result in injury to yourself or a training partner.

6. Follow a proper progression of weight advancement in each exercise. Resist the temptation to  see how much you can lift. When

   too much emphasis is placed on the actual amount of weight being used, the result is almost always a relaxation in form.

7. Concentrate on your exercises when performing them. Do not carry on a conversation at the same time. You cannot simply "go

    through the motions".

8. Use as much resistance as possible without sacrificing proper technique. The technique is of great importance in any exercise

    being performed. A lack of attention to proper form and failure to work at maximum resistance will seriously reduce the

    production of results.

9. Weight should not be moved on the rebound. Stay in control and lift through a full range of motion.  The resistance should be

    moved smoothly and slowly with a definite pause or flex at each end of all movements.

10. When performing weight training exercises, you should always control the movement of the weight during all phases of the lift.

     This means having control of the movement when working with gravity as well as against gravity.

11. Never miss an exercise period. If you do not always have the same energy or drive for training, use lighter weights and take an

     easier workout.

12. If you experience muscle soreness as a result of exercise, do not be alarmed. Moderate muscle soreness is normal and it is

     assurance that you are training sufficiently.

13. Before performing the exercises in this class, be sure of proper technique. Your success training depends to a large extent upon

     the proper technique of the exercise movements.

Courtesy of University of Wisconsin-Stout