Online Class: Weight Training 101

This course will provide a comprehensive view of muscular function – how muscles work, how they grow, the nutrition they need to propel growth, how their development can facilitate fat loss, and how to safely exercise using the proper form and technique.

no certificate
- OR -
with CEU Certificate*
Start Right Now!
$120.00 (with CEU Certificate)
Taking multiple courses? Save with our platinum program.
  • 15
  • 32
    Exams &
  • 5,945
    have taken this course
  • 14
    average time
  • 1.4

Course Description

The Evolution of Strength: From Ancient Times to Modern Science

Over 5,000 years ago, ancient civilizations such as the Chinese assessed their warriors' readiness based on their lifting capacities. Simultaneously, the Greeks, known for their appreciation of physical prowess, revered those who achieved exceptional strength and muscle development.

Today, the domain of strength training has evolved, with a shift from mere weight lifting to a more nuanced practice known as weight training. This transition isn't simply a change in terminology but reflects a profound difference in approach, purpose, and lifestyle implications. While weight lifting is recognized as a competitive sport, weight training is perceived as a holistic approach to health, fitness, and physique development. Recent data from the National Strength and Conditioning Association (2023) indicates that over 60% of adults engage in some form of weight training, underscoring its growing popularity.

Delving Deeper into the Realm of Weight Training

Strength training, a broad term, encompasses various techniques aiming to augment one's strength, stamina, and muscular potential. Weight training, a subset of strength training, harnesses the power of weights as its primary tool. Though often associated with muscle building, weight training offers a plethora of benefits, including cardiovascular health improvements. The primary objective remains to cultivate muscle mass safely, knowledgeably, and healthily.

This course aims to offer an in-depth understanding of muscular mechanics, ranging from the fundamentals of muscle operation to the intricacies of growth, nutrition, fat reduction, and the essence of safe, effective exercise techniques.

Course Breakdown: From Basics to Specialization

  1. Introduction to Weight Training and Its Health Benefits: Explore the myriad advantages, both physical and mental, of integrating weight training into your life.
  2. Genetics and Weight Training: Understand the role our genes play in our muscular development and how to leverage this knowledge.
  3. Weight Training vs. Weight Lifting: Differentiate between these terms, discerning their unique objectives and methodologies.
  4. Achieving Weight Loss With Weight Training: Discover the science behind fat loss through muscle development and strength exercises.
  5. Muscles: How They Grow, How They Work, and How to Keep Them Healthy: Delve into the anatomy and physiology of muscles, understanding their growth dynamics.
  6. Weight Training Foundations and Principles: Master the foundational concepts that underpin effective and efficient training routines.
  7. Nutrition for Weight Training: Learn the importance of fueling your body with the right nutrients to optimize muscle growth and recovery.
  8. Proper Order of Exercises: Understand the sequence and rationale behind arranging exercises for maximum benefits.
  9. Equipment and Home Gyms: Equip yourself with knowledge about various training tools and how to set up an effective workout space at home.
  10. Exercise Program: Chest, Shoulders, Triceps: Get hands-on experience with exercises targeting these muscle groups, complete with technique guides.
  11. Exercise Program: Back, Biceps, and Legs: Dive into routines crafted for strengthening and toning these vital muscle areas.
  12. Exercise Program: Abdominals: Unravel secrets to chiseling and maintaining a strong core.
  13. Supplements: Navigate the vast world of dietary supplements, discerning which can benefit your weight training journey.
  14. Sports-Specific Weight Training: Tailor your training to enhance performance in specific sports or activities.
  15. Goals, Expectations, and Safety: Set realistic objectives, manage your expectations, and prioritize safety in every workout.

Why Choose This Course?

Each lesson in this course is crafted to offer a blend of theoretical understanding and practical application. We've interspersed real-life examples, interactive polls, and assignments to create an engaging learning experience. Our approach ensures that students not only grasp the "how" but also internalize the "why" behind each principle.

Moreover, in an age where misinformation is rampant, this course stands as a reliable source, rooted in science and best practices, guiding learners toward holistic health and fitness. With expert insights, detailed modules, and actionable takeaways, you're poised to embark on a journey of self-discovery, strength, and vitality.

Forge Your Path to Physical Excellence

Weight training is more than just lifting weights—it's about building a stronger, healthier, more resilient version of yourself. Whether you're a novice curious about the basics or a seasoned enthusiast aiming to refine your techniques, this course is tailored to suit your needs. So gear up to harness the age-old wisdom of strength, refined by modern science, and cultivate a physique that's not just aesthetically pleasing but also functionally robust. Join us, and redefine your boundaries.

Course Motivation

More than 5000 years ago, the ancient Chinese measured the preparedness of their soldiers by how much weight they could lift, and the ancient Greeks, perhaps more than any other culture at any time in history, celebrated the achievement of great strength and muscular development.

Much has certainly changed in the last five millennia. Weight training has replaced "weight lifting" as the principal goal of many people who are interested in developing their bodies and increasing their success, both on and off, the playing field. Lifting weights is a sport, but weight training is a lifestyle. As we will learn in this course, the difference is not merely semantics. Weight training is indeed a profession for many people, especially physical therapists who use weights to help people both repair and build muscle.

Strength training is an all-encompassing term used to describe all endeavors aimed at increasing one's strength and pushing our body's potential to further heights. Weight training is a specific type of strength training that specifically uses weights to achieve its goals. It is different than aerobic training, for example, where the main focus is on increasing one's heart rate and deriving the benefits of a cardiovascular workout. Proper weight training does incorporate many cardiovascular benefits, but its chief goal is to build muscle in a healthy, educated, and safe manner.

There is a great deal of research that has been done, especially over the last several decades, on the growth of muscle. Whereas most people interested in building muscle used to turn to their friends in the gym and to popular cultural icons for advice, today people seek the advice of qualified professionals. No one likes to waste their time, especially in today's fast-paced society. Armed with information about how the body works, how muscles grow, what nutrition aids in growth, and myriad scientific facts, a new generation of weight trainers are achieving their goals of muscular development in an efficient and safe manner. This class will naturally discuss the proper way to use weights to increase muscular size and function, but it will encompass so much more. Weight training is indeed a lifestyle. It is about the proper nutrition to eat. It is about the proper rest necessary to lead a healthy life. It is using knowledge to design exactly the right exercise program for you. The more you understand how muscles function and how they grow, the better prepared you will be to design your own exercise program that suits your lifestyle and accomplishes your individual goals.

It can be daunting to start a weight training program. There is so much advice swirling around -- from friends, co-workers, and the mass media -- that you do not often know where to begin. First, it is recommended that you seek the advice of a doctor before you perform any exercise -- even if you are in excellent health. Weight training, by its very nature, places a burden on your muscles. You are forcing them to grow by, in effect, slightly damaging them and having your body naturally repair them. At first, the word damage might be alarming when you are discussing a part of your body, but as you will learn in this class when we discuss muscular function in detail, the muscular damage/repair process is a natural part of the human body.

Starting a program can also be daunting if you have never been very physically active. The prospect of walking into a gym filled with physically-fit people might seem impossible to you. This class will give you the confidence to achieve every goal you set. Most importantly, it will give you the knowledge to achieve these goals in a safe and efficient manner.

Weight training has many fundamental principles that we will discuss in detail later. As an introduction, we will cover two of them here.  
Muscles grow when we ask them to perform at a physical level that we normally do not utilize on a daily basis. They respond to the exertion that we subject them to by repairing themselves and growing. This process of subjecting our muscles to physical exertion beyond its normal capacity is called overloading. It is a term that is often misunderstood, and sometimes dangerously so. The very nature of the word overload seems to have a negative connotation, but this need not be the case. In weight training, it simply means to increase the amount of weight used when your muscles have stopped responding (growing) to a certain weight. You overload your muscles by adding more weight after they have become stronger. You should never increase the weight by more than 10 percent. 
Progressive Resistance
Progressive resistance is the process -- over a long period of time -- in which you overload your muscles a little more each time you exercise. Your muscle will stop responding if you use the same amount of weight permanently. When you increase the weight gradually -- progressive resistance -- you continually force your muscles to work harder which, in turn, contributes to their growth. 
Health Benefits of Weight Training

While some people exercise simply for vanity purposes, the majority of people engaged in weight training want to build strength and derive the many health benefits of proper exercise.

Naturally, one of the main benefits of weight training is strength. But, weight training is more than just preparing for success in a sport or a competition. Progressively building strength over a lifetime will enable you to function better when you are older. So many people in the later part of their life lose a great deal of their strength due to the underutilization of muscle, which is called atrophy.

Weight management is another benefit of weight training. Indeed, some people start training specifically to lose fat, and there is a great deal of research on how weight training can significantly aid in this process.

Exercise not only builds strong muscles, it builds strong bones as well. As such, it further protects you from injuring yourself as easily as other people who do not maintain an active lifestyle. Research has also shown that weight training is not simply a preventive measure for protecting bones -- it can be used to rehabilitate bone as well. Physical therapists are professionally trained to use weights to correct injuries and to regain a muscle or bone's flexibility.

Finally, there are so many healthy benefits for our heart and mind from weight training. Training requires us to increase our heart rate and this greatly enhances our ability to control cholesterol, prevent strokes, and maintain a healthy body fat percentage. But, the effect exercise and weight training has on our mind is equally as beneficial. It has been shown in scientific trials that regular weight training is very effective in treating depression, especially in older people. Overall, the anti-aging effects of weight training contribute to a healthy lifestyle when it is done in a safe, controlled manner.

Much can be accomplished through weight training, whether it is success on the playing field, or simply to increase your health and outlook on life. This class will guide you through all the steps necessary to learn this very beneficial skill.

  • Completely Online
  • Self-Paced
  • 6 Months to Complete
  • 24/7 Availability
  • Start Anytime
  • PC & Mac Compatible
  • Android & iOS Friendly
  • Accredited CEUs
Universal Class is an IACET Accredited Provider

Course Lessons

Average Lesson Rating:
4.4 / 5 Stars (Average Rating)
"Extraordinarily Helpful"
(3,213 votes)

Lesson 1: Introduction to Weight Training and Its Health Benefits

Weight training is indeed a profession for many people, especially physical therapists who use weights to help people both repair and build muscle. 36 Total Points
  • Lesson 1 Video
  • Lesson discussions: Weight Training; Reasons for Taking this Course
  • Complete Assignment: An Introduction
  • Complete: Lesson 1 Assignment
  • Assessment: Lesson 1: Introduction to Weight Training and its Health Benefits

Lesson 2: Genetics and Weight Training

Understanding how genetics plays a part in muscle development will help you set realistic goals when you are establishing your expectations. 35 Total Points
  • Lesson 2 Video
  • Complete: Lesson 2 Assignment
  • Assessment: Lesson 2: Genetics and Weight Training

Lesson 3: Weight Training vs. Weight Lifting

Since the days of ancient Rome and Greece, and indeed even before such days, people have been fascinated with strength and building bigger, stronger bodies. 35 Total Points
  • Lesson 3 Video
  • Complete: Lesson 3 Assignment
  • Assessment: Lesson 3: Weight Training vs. Weight Lifting

Lesson 4: Achieving Weight Loss With Weight Training

When you learn what metabolism is, and how it works, it is easy to understand why exercising with weights is, in some instances, more effective for some people than purely aerobic exercising. 35 Total Points
  • Lesson 4 Video
  • Complete: Lesson 4 Assignment
  • Assessment: Lesson 4: Achieving Weight Loss with Weight Training

Lesson 5: Muscles: How They Grow, How They Work, and How to Keep Them Healthy

In this lesson, we will examine the major muscle groups and some specific individual muscles. We will also discuss how muscles grow and how we can keep them healthy. 35 Total Points
  • Lesson 5 Video
  • Complete: Lesson 5 Assignment
  • Assessment: Lesson 5: Muscles: How They Grow, How They Work, and How to Keep Them Healthy

Lesson 6: Weight Training Foundations and Principles

In this lesson, we will discuss the principles of weight training - the proper terminology, guidelines for exercising, how to warm up and cool down. 34 Total Points
  • Lesson 6 Video
  • Complete: Lesson 6 Assignment
  • Assessment: Lesson 6: Weight Training Foundations and Principles

Lesson 7: Nutrition for Weight Training

For virtually all weight training enthusiasts, whether they pursue training as a hobby, or even a profession, nutrition is frequently a main topic of conversation. 35 Total Points
  • Lesson 7 Video
  • Complete: Lesson 7 Assignment
  • Assessment: Lesson 7: Nutrition for Weight Training

Lesson 8: Proper Order of Exercises

Of all the questions that are asked at the beginning of a weight training program, one of the most popular is, "What order should I use for my exercises?" 35 Total Points
  • Lesson 8 Video
  • Complete: Lesson 8 Assignment
  • Assessment: Lesson 8: Proper Order of Exercises

Lesson 9: Equipment and Home Gyms

Whether you choose to exercise at your local gym or at home, you need to be aware of the types of equipment that most weight trainers use. 35 Total Points
  • Lesson 9 Video
  • Complete: Lesson 9 Assignment
  • Assessment: Lesson 9: Equipment and Home Gyms

Lesson 10: Exercise Program: Chest, Shoulders, Triceps

This lesson will focus on specific exercises for the chest, shoulders, and triceps. 34 Total Points
  • Lesson 10 Video
  • Complete: Lesson 10 Assignment
  • Assessment: Lesson 10: Exercise Program: Chest, Shoulders, Triceps

Lesson 11: Exercise Program: Back, Biceps, and Legs

This lesson will focus on specific exercises for the back, biceps, and legs. The order of the exercises presented here incorporates the principle of muscle interdependency. 35 Total Points
  • Lesson 11 Video
  • Lesson discussions: Favorite Leg Exercise
  • Complete: Lesson 11 Assignment
  • Assessment: Lesson 11: Exercise Program: Back, Biceps, and Legs

Lesson 12: Exercise Program: Abdominals

This lesson will focus on specific exercises for abdominals. The order of the exercises presented here incorporates the principle of muscle interdependency. 35 Total Points
  • Lesson 12 Video
  • Complete: Lesson 12 Assignment
  • Assessment: Lesson 12: Exercise Program: Abdominals

Lesson 13: Supplements

Like many facets of weight training, the topic of supplements is often very confusing to a beginner because there is an overwhelming amount of information available. 35 Total Points
  • Lesson 13 Video
  • Complete: Lesson 13 Assignment
  • Assessment: Lesson 13: Supplements

Lesson 14: Sports-Specific Weight Training

There are many reasons that people start weight training programs. Your goal might be weight management, better overall health, or simply to increase your strength. 35 Total Points
  • Lesson 14 Video
  • Complete: Lesson 14 Assignment
  • Assessment: Lesson 14: Sports-Specific Weight Training

Lesson 15: Goals, Expectations, and Safety

Anyone with many years of experience in project management will tell you that the very first, and most important, task of any project is to clearly set the goals for the project at hand. 78 Total Points
  • Lesson 15 Video
  • Lesson discussions: Weight Training Goal; Program Evaluation Follow-up Survey (End of Course); Course Comments
  • Complete: Lesson 15 Assignment
  • Assessment: Lesson 15: Goals, Expectations, and Safety
  • Assessment: The Final Exam
Total Course Points

Learning Outcomes

By successfully completing this course, students will be able to:
  • Define weight training and its health benefits.
  • Describe genetics and weight training.
  • Describe the most effective weight lifting excercises.
  • Describe achieving weight loss with weight training.
  • Describe muscles.
  • Describe nutrition for weight training.
  • Summarize proper order of exercises.
  • Summarize equipment and home gyms.
  • Create an exercise program that works for your body.
  • Describe the pros and cons of supplements.
  • Define sports-specific weight training.
  • Summarize goals, expectations, and safety.
  • Demonstrate mastery of lesson content at levels of 70% or higher.

Additional Course Information

Online CEU Certificate
  • Document Your Lifelong Learning Achievements
  • Earn an Official Certificate Documenting Course Hours and CEUs
  • Verify Your Certificate with a Unique Serial Number Online
  • View and Share Your Certificate Online or Download/Print as PDF
  • Display Your Certificate on Your Resume and Promote Your Achievements Using Social Media
Document Your CEUs on Your Resume
Course Title: Weight Training 101
Course Number: 7550362
Lessons Rating: 4.4 / 5 Stars (3,213 votes)
Languages: English - United States, Canada and other English speaking countries
Availability: This course is online and available in all 50 states including: California, Florida, Georgia, Illinois, New York, Pennsylvania, Ohio, and Texas.
Last Updated: September 2023
Course Type: Self-Paced, Online Class
CEU Value: 1.4 IACET CEUs (Continuing Education Units)
CE Accreditation: Universal Class, Inc. has been accredited as an Authorized Provider by the International Association for Continuing Education and Training (IACET).
Grading Policy: Earn a final grade of 70% or higher to receive an online/downloadable CEU Certification documenting CEUs earned.
Assessment Method: Lesson assignments and review exams
Syllabus: View Syllabus
Course Fee: $120.00 U.S. dollars

Choose Your Subscription Plan

Course Only
One Course
No Certificate / No CEUs
for 6 months
Billed once
This course only
Includes certificate X
Includes CEUs X
Self-paced Yes
Instructor support Yes
Time to complete 6 months
No. of courses 1 course
Certificate Course
One Course
Certificate & CEUs
for 6 months
Billed once
This course only
Includes certificate Yes
Includes CEUs Yes
Self-paced Yes
Instructor support Yes
Time to complete 6 months
No. of courses 1 course
Platinum Yearly
Certificates & CEUs
per year
Billed once
Includes all 600+ courses
Includes certificate Yes
Includes CEUs Yes
Self-paced Yes
Instructor support Yes
Time to complete 12 Months
No. of courses 600+
Platinum 2 Years
Certificates & CEUs
for 2 years
You save $79.00!
Billed once
Includes all 600+ courses
Includes certificate Yes
Includes CEUs Yes
Self-paced Yes
Instructor support Yes
Time to complete 24 Months
No. of courses 600+

Student Testimonials

  • "The course was fantastic, it settled myths and guided me down the right path for weight training. The instructor was very timely in lesson grading." -- Dennis G.
  • "This course really opened my eyes to the changes that I need to make in weight training as well as my diet and the instructor was very professional and replied to my emails as well as graded my assignments and tests in a rather rapid manner while giving detailed feedback over everything he graded and that I know takes a lot of time." -- Beau B.
  • "I love these courses because they are straight forward and to the point and easy reading, I don't have to get a dictionary out to understand. The instructor makes learning fun and easy for all education levels." -- Vera M.
  • "He was great, thank you for putting the effort and make this course." -- Vesna P.
  • "It was overall good experience." -- Sherjeel H.
  • "This instructor was very knowledgeable and responsive. I really enjoyed this class and got a lot from it." -- Alice C.
  • "What was most helpful was learning order to do your work out in. I never knew there was an order." -- Mary C.
  • "ALL parts were helpful!" -- MOHAMED F.
  • "The ease of communication between myself and the tutor was most helpful." -- Karl Y.
  • "What I found most helpful was the order in which you should exercise your muscles." -- Chris K.
View More Testimonials...