- The Challenge
- The Exercises
- How much should I lift
- Weight Training Goals Chart
- How to Calculate total poundage/tonnage
- How do I perform the exercises
The Challenge:
- how much weight can you lift in a week? In a month?
- how many times can you lift your body weight each week?
- lift more each week
- be in control – make sure the form on your last lift is as good as your first lift
- calculate your total poundage on forms in gym, or download online forms, complete and email westwinds@freshfitness.ca
- completing forms will automatically enter your name in the draw to win $40 FRESH! Bucks
The Exercises:
- squat
- deadlift
- pull up (your body weight – assisted weight)
- push up from toes (your body weight), or push up from knees (your body weight X 0.5)
How much should I lift? How many reps/sets?
- be challenged, but always be in control and have good form for every repetition
- It depends on your training goals see chart to left to find out more
- still not sure email westwinds@freshfitness.ca or call Susan (4348) to book an appointment
Weight Training Goals Chart:
How to calculate your total poundage/tonnage:
pounds lifted X reps X sets= total poundage (forms are in the gym or online) – see Weight Training Goals Chart above
How many pounds in a ton?
- 1 long (or gross) ton = 2240 pounds (UK)
- 1 short (or net) ton = 2000 pounds (US)
- 1 tonne (i.e., a metric ton) = 2204.6 pounds
Want to know how to perform the exercises?
-
email westwinds@freshfitness or call Susan (4348)
