When we start teaching our student-athletes the program, the first thing we do is explain the equipment (racks, benches, etc.), their function, safety, how to use and adjust them. An important part of this is a basic understanding of howcorrectplace the plates on the bar and find out how much weight you need to add to the bar to get the total weight you need for each set of theirto work out.
I always tell the student-athletes that you can walk into a 24 Hour Fitness, Gold's Gym or YMCA and immediately tell who the rookies are just by looking at how they put the plates on the bar. These are the basics we'll start with.
An Olympic bar weighs 45 pounds. This is an important fact to remember for a number of reasons. First, I often hear students say, “Oh, I can't lift anything. I just lift the bar”. I remind themIn, they lift a significant amount...the same amount as a large 45 pound plate! Second, when they calculate the total weight they need to lift based on their weighttraining card, they should not forget to add the weight of the rod. The amount of weight on themtraining cardis the total, including the bar they have to set for that set. A simple starting point from which they can work and achieve the necessary weight:
- Bar only = 45 lbs
- rod + 2.5 = 50 lbs.
- Bar + 5 = 55 pounds
- Bar + 10 = 65 pounds
- Bar + 25's = 95 pounds
- Bar + 35's = 115 pounds
- Bar + 45's = 135 pounds
- Bar + 2 45's = 225
- Bar + 3 45's = 315
We teach our athletes the following about reading signs on the bar. All Olympic plates are made in much the same way. One side that is pressed is recessed. The other side is flat. If you fill the plates with the recessed writing side inward, the plates lie flat against each other. If you do it the other way around, with the printed, dimpled side facing out, they will wobble when loaded.
We also teach them to load the largest plates first, which keeps more weight toward the center of the bar, making it a little easier to balance. If they e.g. place 17.5 pounds on each end of the rod, they place the 10 pound plate first, followed by 5 and finally 2.5.
Another point is that we want our athletes to use as large a board as possible. For example, if you need to place 25 lbs on each side of the bar, instead of using two 10 lb plates and one 5 lb plate, simply use one 25 lb plate. This also keeps more weight focused towards the center of the bar. Finally, we always have our student-athletes to reduce the weights. We use lightweight spring type clips - Olympic collars can also be used.
As always, if you have any questions, feel free to comment or email
Jeff Floyd- youcandomore1@yahoo.com
FAQs
Doing squats, push-ups against the wall, lunges, and other exercises that use your own body weight will challenge your muscles and help protect your joints. A physical therapist can show you what moves to do. Resistance bands are an excellent, inexpensive option to use at home.
Can I lift weights if I have arthritis? ›
Strength training is good for just about everyone. It's especially beneficial for people with arthritis. When properly done as part of a larger exercise program, strength training helps them support and protect joints, not to mention ease pain, stiffness, and possibly swelling.
How often should you max out in the weight room? ›
Conclusion: Don't just max whenever you feel like it
You can see now how building up to a significant new max can take months of smart, deliberate training. This doesn't leave too much room for maxing out apart from a few times a year (the stronger you get the rarer these opportunities are).
Is 48 hours enough for muscle recovery? ›
Strength-Focused Recovery
Working at that intensity means you'll need 48-72 hours between sessions to recover. Remember, even if your muscles feel ready, your nervous system needs a break, too. Having only two high-intensity days doesn't mean you have to take the rest of the week off, though.
What is the best vitamin for stiff joints? ›
Glucosamine. While "there's not a ton of evidence out there to firmly say one supplement is going to help you over another," Mysore said, glucosamine likely has the most evidence backing its use. Glucosamine naturally occurs in our bodies -- it's in your cartilage and helps your joints function.
Which is the most useful exercise for arthritis? ›
Low-impact exercises help keep joint stress low while you move. Examples include stationary or recumbent bicycling, elliptical trainer workouts, or exercise in the water. Use heat. Heat can relax joints and muscles and lessen pain before exercise.
What is the number one rule in the weight room? ›
Put everything back where it belongs. This might be the number-one gym etiquette rule. Don't leave a trail of equipment behind you: If you use something, put it back. You learned this in kindergarten.
How long does it take to see results in the weight room? ›
How quickly you see workout results varies depending on a number of factors such as the type of fitness program you do, the effort you put into it, your nutrition, your sleep habits, and your recovery. However, most people can typically expect to see results within 2-3 months of starting a new fitness program.
What muscles recover the fastest? ›
With that being said, different muscle groups tend to have different rates of recovery, with smaller muscles—biceps, triceps, calves—being able to recover more quickly than larger muscles—lats, quads, hamstrings, etc. In addition, different individuals are able to handle different amounts of training volume.
Which food is good for muscle recovery? ›
The best foods for muscle recovery after exercise should contain protein, carbohydrates, and healthy fats. These macronutrients can help your body repair muscle damage and refill energy stores. Some foods — such as bananas, spinach, and oatmeal — also contain plant compounds that can reduce inflammation.
If I'm sore, should I continue my routine the next day? It's common to feel sore after an intense workout, especially if you're trying something new. If you're sore the next day, it's probably a good idea to take it easy. Try some light exercise, like walking, while your muscles rest.
Does strengthening muscles help osteoarthritis? ›
Strong muscles can support and protect joints that are affected by arthritis.
What exercises help you lose weight with arthritis? ›
Walking is one of the most important things you can do if you have arthritis. It helps you lose weight or maintain the proper weight. That, in turn, lessens stress on joints and improves arthritis symptoms. Walking is simple, free and almost everyone can do it.
How do you build strength in arthritic knees? ›
Knee Osteoarthritis Exercises
- Hamstring Stretch. 1/14. Stretching keeps you flexible and improves your range of motion, or how far you can move your joints in certain directions. ...
- Calf Stretch. 2/14. ...
- Straight Leg Raise. 3/14. ...
- Quad Set. 4/14. ...
- Seated Hip March. 5/14. ...
- Pillow Squeeze. 6/14. ...
- Heel Raise. 7/14. ...
- Side Leg Raise. 8/14.
However, exercises like yoga, swimming, and resistance training can be great resources to reduce inflammation in the body. Recent studies from Brain, Behavior, and Immunity have found that just one 20-minute exercise session helps boost the immune system, having an anti-inflammatory response on cells.
When we start teaching our student-athletes the program, the first thing we do is explain the equipment (racks, benches, etc.), their function, safety, how to use and adjust them. An important part of this is a basic understanding of howcorrectplace the plates on the bar and find out how much weight you need to add to the bar to get the total weight you need for each set of theirto work out.
