1. WEIGHT TRAINING SAFETY These rules are of utmost importance to the lifter and should be constantly observed

3. Stretching exercises and a warm-up will precede the training program. Stretching can be done with simple exercises targeted to the muscles to be used. Warm-up is done by performing the specific lift with about a third of the maximum weight that can be lifted once within each exercise.

5. Maintain safe and neat surroundings be stacking unused weights away from the active area.

7. Avoid resting in the area of activity. Keep occupied as a spotter or loader in preparing for the exercises to follow.

9. Avoid distracting an individual in the act of lifting through noise or movement.

11. To receive the complete beneficiary workout needed away take the bar to a full extension or full flexion of the individual lift. (Free Weights or Universal Gym).

12. Until you are familiar with the movement involved with the lift, do not attempt a great amount of weights on the bar.