Step-by-step workout sponsored by weightlifting club


Kelby Wittenberg

Junior Adam Zukowski lifts in the weight room.

While sports teams inside and outside of school can be a great way to exercise, not all SPA students have time to join teams or may not want to be on a team. There are several ways to stay in shape and get some exercise that is separate from team sports.

In order to stay in shape and maintain a healthy lifestyle, Mayo Clinic reiterates exercise guidelines from the Department of Health and Human Services to 150 minutes of moderate aerobic exercise per week along with strength training one-two times per week. In addition to physical benefits, studies have shown that exercise helps relieve endorphins and boosts overall moods which can be crucial for students who are under a great deal of stress.

The new weightlifting club, which meets during x-period on Thursdays, values exercises and gives students opportunities to learn how to weight-lift as well as gain confidence. Their diverse workouts allow students to learn how to improve their overall health and learn new things outside of the classroom.

Many started weightlifting by using the workouts as follows:

Weightlifting Exercise Set 1:

4 sets of 8 reps incline dumbbell press

3 sets of 5 reps bench press

3 sets of 10 dumbbell curls


Strength training Set 2:

Lunges 16 on the right, 16 on the left

Squats 16 on the right, 16 on the left

Seated leg extension 16 on the right, 16 on the left

Straight leg hip flex 16 on the right, 16 on the left

Donkey kicks 10 on the right, 10 on the left

Lying leg curls 10 on the right, 10 0n the left

Hen pecks 10 on the right, 10 0n the left