# Weight Training

Part of the Athletics Merit Badge Digital Resource Guide: [Introduction & Overview](https://merit-badge.university/merit-badges/athletics/guide/index.md)

*5. Performance Options*

> **5.** Complete the activities in FOUR of the following options and show improvement over a three-month period: **Option I—Weight Training**

**Activities:**
- Chest/bench press: 2 sets of 15 repetitions each
- Leg curls: 2 sets of 15 repetitions each

Weight training builds the raw strength that supports every other athletic activity. Whether you sprint, swim, throw, or kick, a stronger body performs better and resists injury. This option focuses on two foundational exercises: the bench press (upper body) and leg curls (lower body).

### Bench Press

The bench press is the standard measure of upper-body pushing strength. It primarily works your chest (pectorals), shoulders (anterior deltoids), and the backs of your arms (triceps).

**Proper form:**

1. **Setup:** Lie flat on the bench with your eyes directly under the bar. Feet flat on the floor. Grab the bar with a grip slightly wider than shoulder-width.
2. **Unrack:** Lift the bar off the rack with your arms straight. Position it directly over your chest.
3. **Lower:** Slowly lower the bar to your mid-chest (roughly at nipple level). Keep your elbows at a 45-degree angle from your body — not flared out to the sides.
4. **Press:** Drive the bar back up to the starting position. Push through your chest and triceps. Exhale as you press.
5. **Rack:** When your set is complete, guide the bar back onto the rack hooks.

> **Safety First!**
>
> **Never bench press without a spotter.** If you fail a rep and the bar lands on your chest or neck, it can cause serious injury. A spotter stands behind the bench, ready to assist if you cannot complete a rep. No spotter? Use dumbbells instead — they can be safely dropped to the sides.

### Leg Curls

Leg curls target your hamstrings — the muscles on the back of your thigh. Strong hamstrings are critical for running, jumping, and preventing knee injuries.

**Proper form (lying leg curl machine):**

1. **Setup:** Lie face down on the machine. Adjust the pad so it rests on the back of your ankles, just above your heels. Grip the handles.
2. **Curl:** Bend your knees and curl the weight upward toward your glutes. Keep the movement smooth and controlled.
3. **Squeeze:** At the top of the movement, pause briefly and squeeze your hamstrings.
4. **Lower:** Slowly return to the starting position. Do not let the weight slam down — control the descent.

### Starting Weight and Progression

For this requirement, you perform 2 sets of 15 repetitions for each exercise. Here is how to choose the right starting weight:

- **Start light.** Pick a weight you can complete 15 reps with good form and still feel like you could do 2–3 more. If the last rep is a struggle, the weight is too heavy.
- **Progress gradually.** When you can complete both sets of 15 comfortably, increase the weight by the smallest available increment (usually 5 pounds). This is progressive overload in action.
- **Track everything.** Write down the weight, sets, and reps for every session in your [training log](https://merit-badge.university/merit-badges/athletics/guide/training-log/).

> **Tip**
>
> The number on the bar does not matter as much as your form. A Scout who bench presses 65 pounds with perfect technique is training more effectively than one who heaves 100 pounds with terrible form. Master the movement first, then add weight.

![A Scout performing a bench press with a spotter standing behind the bench, both in a well-lit gym with proper form clearly visible](https://ik.imagekit.io/doulacoop/tr:w-800/mbu-assets/merit-badges/athletics/guide/weight-training-bench?v=10ec7fcb)

### Training Plan for Weight Training

**Weight Training Schedule** — Three sessions per week

- [ ] Bench press: 2 sets of 15 reps. Rest 60–90 seconds between sets.
- [ ] Leg curls: 2 sets of 15 reps. Rest 60–90 seconds between sets.
- [ ] Supporting exercises (optional but recommended): Dumbbell rows, overhead press, squats, and planks round out your program.
- [ ] Warm-up: Always do 5 minutes of light cardio and one light set (50% of working weight) before your working sets.
- [ ] Cool-down: Stretch your chest, shoulders, and hamstrings after every session.

### Gym Safety Rules

**Weight Room Code of Conduct** — Follow these every time

- [ ] Always use a spotter for bench press and any exercise where the weight is over your body.
- [ ] Wear closed-toe shoes with flat, stable soles. No sandals.
- [ ] Rerack your weights when you are done. This is both courtesy and safety.
- [ ] Wipe down equipment after use.
- [ ] Never drop weights or slam them on the ground.
- [ ] Do not distract other lifters during their sets.
- [ ] If you feel sharp pain during a lift, stop immediately.

> **Did You Know?**
>
> The heaviest bench press ever recorded in competition is over 700 pounds — more than the weight of a full-size motorcycle. But the bench press was not always a standard exercise. It did not become popular until the 1950s. Before that, the overhead press was considered the true test of upper-body strength.

[National Strength and Conditioning Association — Youth Training](https://www.nsca.com/education/articles/nsca-coach/youth-resistance-training/): Evidence-based guidelines for safe and effective weight training for young athletes.

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