Strength for life with these Mandatory Exercises / Lifts

As you can see I'm an all out believer that everyone should lift weights. The earlier you can learn how to safely and effectively use machines and free weights the better your healthy active life will be. This is very important for pre-teens, teens, and young adults. Educating these populations should be at the forefront of any health and fitness class. In order to understand how your body works and responds to weight resistance exercises, there are several mandatory exercises / lifts you need to adhere to and master.

Learn these and do them once per week.

SQUATS: body weight and bar squat
DEAD-LIFTS: bar and specialty bar(diamond)
INCLINE PRESSES: bar and dumbbell at 30 degree bench angle
FLAT BENCH PRESSES: bar and dumbbell / close-grip bar presses
SHOULDER PRESSES: standing bar and seated dumbbell
PULL-UPS / DIPS / PUSH-UPS: all are very effective for strength and core

Here are your supporting exercises you need to learn and do them once per week. These will help your big movements. 

BICEPS CURL: standing ez curl bar and seated dumbbell hammer curl
TRICEPS PUSH-DOWN: standing with ez curl bar attachment 
CALVE RAISES: standing and seated
ABDOMINAL: these can be tricking, read about various types of ab movements and  experiment  with them until you only feel your abs working

Flexibility / Stretching is vital when beginning heavy lifting programs

( complete 4 day per week strength building and size program coming soon ) 

If you are new to weight resistance exercises, please get help from a trainer so they can work with you and design a program that fits your needs and limitations, and too make sure that you are preforming the exercise correctly.