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Pump you up! Class provides solid foundation for weightlifting

Rachael Scroggin, Fort Rucker fitness specialist, performs a dumbbell chest press during a recent personal weight training session at Fortenberry-Colton PFC. (Photo by Jeremy Henderson)

Rachael Scroggin, Fort Rucker fitness specialist, performs a dumbbell chest press during a recent personal weight training session at Fortenberry-Colton PFC. (Photo by Jeremy Henderson)

Published: February 4, 2016

FORT RUCKER, Ala. (Feb. 4, 2016) -- Getting into any type of workout regimen can be difficult, especially if it’s something new, but the Fort Rucker Physical Fitness Center is helping smooth the path with a class to help people get into the right mindset when tackling strength training.

The Weightlifting Foundation Class is a program geared towards people who want to learn more about weightlifting and resistance training, according to Shauna Attaway, training coordinator for the class.

The class is a four-week class that meets two days a week, and is designed to give a knowledge base of various phases of lifting properly. The first four-week block begins Feb. 15.

People will learn about dynamic warm-ups before lifting, as well as proper lifting techniques for different types of lifts, such as squats, dead lifts, pull ups, bench press and more, she said.

“Throughout the class, participants will learn the biomechanics for each muscle group, numerous exercises per muscle group, proper lifting form and techniques, progression of exercises and programming to accomplish their individual goals,” said Attaway. “They’ll also get training on proper warm-up and stretching techniques, proper nutrition to support their activities and how to develop a weekly lifting plan.”

The time in the class is designed to give people personalized guidance to enhance their current routine to be comfortable in a gym setting, she added.

Instructors will work with participants independently and guide them on appropriate amounts of weight to use for their warm-ups, as well as their workouts. They will also be able to help people around their personal limitations and lifting weaknesses, and instruct on how they might be able to get past them.

The course will also include demonstrations and detailed instructions on utilizing all types of gym equipment and machines, said Attaway.

Safety is a top priority in the class, said the training coordinator, and proper precautions should always be taken when hitting the weights.

“Weightlifting is safe when performed properly and progressed slowly,” she said. “Proper form is key to keeping injuries at bay, as well as a thorough warm-up session before each workout and stretching post workout. All these fundamentals will be covered at length over the four-week course.”

Upon registering for the class, participants will be asked to complete a health questionnaire and, if needed, obtain medical clearance from their physician.

Although instructors will be there to help people through each step of the process, Attaway suggests that it’s up to each individual to get out of the program what they hope to accomplish.

“Each participant should expect to gain confidence and knowledge to begin or improve on a weightlifting program tailored to their individual goals,” she said. “You get what you put in.”

The cost for the program is $50 per person.

For more information, call 255-2296 or 255-3794.

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