Online Class: Weight Training 101

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Course Description

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 some people, from physical therapists to professional coaches who advise people on how to use weights to repair and build muscle.


Strength training is an all-encompassing term used to describe all endeavors aimed at increasing one's strength and pushing the body's potential to further heights.  Weight training is a specific type of strength training that specifically uses weights to achieve its goals.  Proper weight training incorporates many cardiovascular benefits, but its chief goal is to build muscle in a healthy, educated, and safe manner. 


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.

Course Requirements

Anyone who's interested in learning about Weight Training and how to  train and learn a healthy exercise is welcome to enroll in this class. This course will not require you to have previous experience in any particular area but you should have a high school reading level. No books will be required.

Course Outline

  1. Introduction:  Health Benefits of Weight Training and Motivation
  2. Genetics and Weight Training
  3. Weight Training vs. Weight Lifting
  4. Achieving Weight Loss with Weight Training
  5. Muscular Function – How Muscles Work
  6. Weight Training Foundational Principles
  7. Proper Nutrition for Weight Training
  8. Proper Order of Exercises
  9. Equipment
  10. Exercise Program 1:  Chest, Triceps, and Shoulders
  11. Exercise Program 2:  Back, Biceps, and Legs
  12. Exercise Program 3:  Abdominals
  13. Supplements
  14. Sport-Specific Weight Training
  15. Goals, Expectations, and Safety

Course Materials

No books will be required. Several recommended resources are listed in the classroom lesson and  netlink area.

Grading Policy

At the end of each lesson will be at least one writing  assignment and a lesson review quiz based on the lesson material. A percentage grade will be given based on point accumulation.

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.
  • Know proper order of exercises.
  • Know 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.
  • Know goals, expectations, and safety, and
  • Demonstrate mastery of lesson content at levels of 70% or higher.

Assessment Guide

Assessment Points
An Introduction1
Lesson 1 Assignment25
Lesson 1: Introduction to Weight Training and its Health Benefits10
Lesson 2 Assignment25
Lesson 2: Genetics and Weight Training10
Lesson 3 Assignment25
Lesson 3: Weight Training vs. Weight Lifting10
Lesson 4 Assignment25
Lesson 4: Achieving Weight Loss with Weight Training10
Lesson 5 Assignment25
Lesson 5: Muscles: How They Grow, How They Work, and How to Keep Them Healthy10
Lesson 6 Assignment25
Lesson 6: Weight Training Foundations and Principles9
Lesson 7 Assignment25
Lesson 7: Nutrition for Weight Training10
Lesson 8 Assignment25
Lesson 8: Proper Order of Exercises10
Lesson 9 Assignment25
Lesson 9: Equipment and Home Gyms10
Lesson 10 Assignment25
Lesson 10: Exercise Program: Chest, Shoulders, Triceps9
Lesson 11 Assignment25
Lesson 11: Exercise Program: Back, Biceps, and Legs10
Lesson 12 Assignment25
Lesson 12: Exercise Program: Abdominals10
Lesson 13 Assignment25
Lesson 13: Supplements10
Lesson 14 Assignment25
Lesson 14: Sports-Specific Weight Training10
Lesson 15 Assignment25
Lesson 15: Goals, Expectations, and Safety8
The Final Exam45
Total Points:567

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