Safe Weight Training for Everyone

By Al Claussen

With exercises organized by muscle group, this guide is the perfect companion to bring along to the gym or weight room to guide you through simple and effective exercises. Weight training has been shown to improve overall health—especially when combined with other forms of exercise and a healthy diet—and is safe for adults of any age and fitness level. With a focus on the whole body, Safe Weight Training for Everyone clearly presents each exercise with step-by-step instructions and photos for ease of use while you train. Sections on weight training safety, necessary equipment and gear, and a section on the effectiveness of weight training for a healthy life complete this guide on getting the most out of your gym’s weight room.

• Language: English
• Publisher: Al Claussen
• Release date: Aug 29, 2017
• ISBN: 9780692806968

Book preview

FOREWORD

Today, more people than ever are attempting to improve their level of fitness using numerous methods and approaches. Every personal trainer or strength and conditioning coach has his or her own theory about which approach is the most effective. The balance between improving strength, flexibility, and cardio can be challenging and is often different for each individual. With so many choices and differing opinions out there, deciding the best way to improve upon your fitness can be difficult and even overwhelming.

By no means is this book intended to answer the question What should I be doing to get in shape? It’s written for the purpose of providing a comprehensive (but not exhaustive) list of exercises for the development of strength and offers instructions on how to safely and effectively execute the movements and techniques. The exercises in this book are designed for a wide range of people at all different levels of fitness, from novices with no prior weight-training experience to seasoned athletes and weight lifters.

This book uses similar techniques to those described in Joe Weider’s Weight Training for Sports, Arnold Schwarzenegger’s Encyclopedia of Modern Bodybuilding, Vladimir M. Zatsiorsky’s Science and Practice of Strength Training, the American Council on Exercise’s Personal Trainer Manual, as well as those developed from my own personal experiences.

The section pertaining to safety and precautions is highly important. It should be read and completely understood before attempting any of the exercises. Your safety as well as the safety of others may depend upon it.

Finally, there is a small section discussing the advantages and drawbacks of using special training gear/accessories (such as lifting belts).

My father coached numerous high school sports, and I have a lifelong background in athletics and physical fitness. I have always had a deep interest in the physical, mental, and emotional side of people, and that surely had an impact on my own journey of self-discovery and personal improvement.

I was first exposed to weight training in high school, but it was during my early college years when I became fascinated with weights, finding tremendous satisfaction in the smallest of improvements in my physical strength and technique.

Aside from my own positive experiences with weight training, the objective benefits are quite well documented. Not only has weight training been shown to increase muscular strength, it also increases the strength of bones, ligaments (tissues that connect bones to each other), and tendons (tissues that connect muscles to bones). Not only do these benefits contribute to physical performance in both everyday life and more strenuous activities, but they can also reduce the chances of injury. Certain types of weight training can also lead to burning fat, weight loss, and improved cardiovascular endurance. On top of that, the benefits of weight training often lead to a better quality of life, an increase in confidence, and a stronger feeling of self-worth.

Cheers to you and your pursuit of a healthier, happier mind and body.

Al Claussen

GENERAL SAFETY CONSIDERATIONS

When engaging in an exercise program to improve physical fitness, it’s important to understand that these activities are designed to place a gradually increasing workload on cardiovascular, cardiorespiratory, and musculoskeletal systems in an attempt to improve their function. There is some risk inherent in all exercise, which includes but is not limited to:

Abnormal blood pressure or heart rate

Ineffective heart function and possibly, in some instances, heart attack or cardiac arrest

Soft-tissue injury (i.e., sprains and/or strains)

Before beginning any exercise program, it’s advisable to consult a physician to ensure physical readiness, especially if you have or have had one of the following conditions:

History of heart problems, chest pain, or stroke

Increased blood pressure

Any chronic illness or condition

Difficulty with physical exercise

Advice from a physician not to exercise

Recent surgery (within the last twelve months)

Pregnancy (now or within the last three months)

History of breathing issues or lung problems

Muscle, joint, or back disorder

Any previous injury still affecting you

Diabetes

Thyroid condition

Cigarette-smoking habit

Obesity (more than 20 percent over ideal body weight)

Increased blood cholesterol

History of heart problems in the immediate family

Hernia or any condition that may be aggravated by lifting weights

Current medication or drug use

Any health problems, known or unknown, could be severely complicated if activities are performed in an unsafe manner or against your physician’s advice. It’s always your responsibility to stop immediately and promptly report to the trainer and/or your physician at the first sign or symptom indicating physical abnormality or distress.

It’s also advisable to consult a trained supervisor to instruct you on the proper use of exercise equipment. Improper use could cause severe bodily injury to you and others in the area. If you choose to perform the exercises without the supervision of a trainer or without prior instruction, it’s your inherent responsibility to:

Carefully read the instructions and maintenance manuals before using a piece of equipment

Carefully follow the exercises in your program

Exercise at your own pace and avoid doing too much or overtraining

Start with very light weights

Be cautious with the use of free weights

Failure to comply could result in serious, catastrophic injury or even death.

Prior to using any machine or piece of equipment, carefully inspect the condition and alignment of belts, cables, chains, and any moving parts. It can be extremely dangerous to use exercise equipment or machines with loose, damaged, or missing parts. Do not use any machine if the belts or cables show signs of appreciable wear. Furthermore, be sure you know how to properly engage/disengage any safety stops/clips, and make sure that they are in proper working order and show no signs of wear.

When loading and unloading weight plates onto barbells or machines, use proper lifting techniques. If you are unsure of proper lifting techniques, consult a trained supervisor for thorough instruction. Load and unload weights evenly on both sides, never exceeding the maximum load specified by the machine. Be sure that the carriage, seat adjustments, and pull pins are in their fully engaged and locked positions. Finally, prior to performing any exercises with barbells or dumbbells, ensure that the weights are secure by sliding safety clips onto the