Weight Lifting Basics &
Safety Lesson Plan
Class: 8th Grade Unit: Weight Training
Guiding
Objectives
Focus Standards: List all 4.4 Identify and apply basic principles in weight/resistance training and safety
standards addressed in lesson. practices.
-‐ Post standards in student-
friendly language
Common Core State RST 1: Cite and specific textual evidence to support analysis of science and
Standards: List all CCSS technical tests.
for Technical Subjects RST 3: Follow precisely a multistep procedure when carrying out experiments,
taking measurements or performing technical tasks.
RST 4: Determine the meaning of symbols, key terms, and other domain-specific
words and phrases as they are used in a specific scientific or technical
contest relevant to grades 6-8 texts and topics.
W 4: Produce
clear
and
coherent
writing
in
which
the
development,
organization,
and
style
are
appropriate
to
task,
purpose,
and
audience.
SL1:
Engage
effectively
in
a
range
of
collaborative
discussions
with
diverse
partners
on
texts
and
issues,
building
on
others’
ideas
and
expressing
their
own
clearly.
SL 6:
Adapt
speech
to
a
variety
of
contexts
and
tasks,
demonstrating
command
of
formal
English
when
indicated
or
appropriate.
Student Learning 1. Students will be able to identify and apply basic safety principles
Objectives: List the key associated with resistance training.
cognitive-, fitness- or skill- 2. Students will engage in MVPA at least 50% of class time by
related concepts addressed. participating in a 20-station circuit.
-‐ Explicitly
post/state
3. Students will collaborate with partners to encourage each other and
learning
objectives
at
start
provide feedback on technique.
of
lesson
Instruction
Warm-Up: Students are Pacer Practice: Students will participate in the FITNESSGRAM Pacer.
adequately prepared to safely
participate in specific activities Student leaders will lead stretch of large muscle groups.
being taught.
-‐ Raise
student
heart
rate
and
body
temperature
-‐ If
stretching,
do
so
only
after
appropriate
warm-‐up
Weight Lifting Basics &
Safety Lesson Plan
Anticipatory Set: Make WHAT: By the end of the lesson you will know key principles and safety
learning objectives relevant for considerations to follow when weight/resistance training and you will have the
students. Provide the lesson opportunity to apply this understanding while doing a circuit training workout.
“hook.”
-‐ Describe
WHAT
students
WHY: It is critical that as you work to improve your muscular strength and
will
learn
endurance, that you do it in a manner that will give you the results you want,
-‐ Describe
WHY
it
is
while doing what you can to avoid injury.
important
they
learn
it
-‐ Describe
HOW
they
will
HOW: You will know that you are applying the principles to your workout by
know
what
they
have
giving and receiving feedback with the partners in your group.
learned
-‐ Tie
to
students’
previous
learning
or
experience
TIE TO EXPERIENCE: Turn to the person next to you and take the next
minute to share what you think some of the basic principles of weight training and
the safety considerations that may be part of our conversation today.
Instructional Input/ Students get in to groups of 2-3. 1 person from each group gets a handout for
Sequencing: Describe the each member of the group from the teacher. Students read the handout
content and HOW it will be informational text on their own and then discuss what they have read with their
presented. group. Each group will have to share out 2-3 “important facts” that they can cite
-‐ Tie
to
Common
Core
State
directly from the article. Teacher records “important facts” from each group on
Standards
for
grade
level
white board.
-‐ Utilize
various
instructional
strategies
Each small group goes to one cone of the circuit that is set up. At each cone is a
-‐ Make
it
clear
and
concise
station card that the group will read. After reading the card together, the students
-‐ Utilize
cues
and
learning
will participate in the activity following the directions for correct technique that is
anchors
on the card and utilizing appropriate safety procedures. While students
-‐ Utilize
visuals,
participate in the activity non-stop for one minute, partners will give each other
manipulatives
feedback on performance of technique and safety procedures.
-‐ Promote
critical
thinking
-‐ Check
for
understanding
Teacher will time the stations allowing students to work for 1 minute at each
station, with 15-20 seconds in between each second to read the next card and
prepare for the next workout. Up-beat music will play during circuit work.
Strategies for -‐ Place pictures or QR codes linked to video examples of activity on cards.
Differentiation: Provide -‐ Provide a choice of challenges for differing ability levels (ex: Knee push-
modifications to address ALL ups, regular push-ups or wide push-ups).
student needs. -‐ Have multiple copies of each card at every station.
-‐ English
Learners
-‐ IEPs,
504s
-‐ GATE
-‐ Skill
Level
-‐ Learning
Style
Guided Practice: Students Teacher pays special attention to make sure that highly technical stations (squats,
focus on learning objectives lunges, etc.) are being done correctly.
and receive concrete feedback.
-‐ Enough
equipment/
Make sure transitions to new stations are quick and effective.
materials
for
students
to
engage
with
content
-‐ High
MVPA
(50%
or
more)
-‐ Utilize
rubrics,
cues
to
provide
specific
feedback
Weight Lifting Basics &
Safety Lesson Plan
Formative Assessment/ During workout, teacher encourages partners to provide feedback to others using
Check Understanding: criteria and information from the card to assess each other on correct technique.
Provide specific, timely
feedback re: learning
objectives.
-‐ Utilize
various
assessment
tools
-‐ Ongoing
through
lesson
-‐ Feedback
to/from
ALL
students
Individual Practice: Encourage students to gauge their perceived exertion and to increase their
Students utilize feedback to perceived exertion by 10-15%. Use heart rate to help determine if you are
meet learning targets. increasing your output.
-‐ Provide
adequate
materials/time
to
meet
learning
objectives
-‐ High
MVPA
-‐ Extend
learning
opportunities
for
advanced
learners
Closure: Tie it all together! Teacher leads discussion of WHAT? SO WHAT? and NOW WHAT?
-‐ Review
key
concepts
-‐ What did you do/learn?
-‐ Tie
to
anticipatory
set
-‐ Why is it important?
-‐ Evaluate
student
success
-‐ How can you use these new skills and information?
w/learning
objectives
-‐ Describe
next
steps
or
On a 3X5 card or small piece of paper, each student writes the 3 principles and
preview
next
day’s
lesson
safety procedures that he/she thinks are the most important and then lists the
principles and safety procedures he/she thinks she did well, and the ones that
he/she thinks she needs to improve. Students hand completed cards to teacher as
an “exit slip.”
Outcomes
Evidence of Student Exit slips will be used to evaluate items that may need to be addressed in future
Learning: List evidence lessons and to identify areas that students need support.
that will prove that students
have attained learning
objective.
Follow-Up
Re-Teaching Strategies: Teacher will remind students of key principles repeatedly when asking students to
List strategies to use in future engage in any resistance training or activities.
instruction to fill students’
learning gaps.
Notes for Next Time:
-‐ Reflect
upon
success
of
student
learning
-‐ List
adjustments
for
instructional
sequence
Weight Lifting Basics &
Safety Lesson Plan
Safety Tips for Resistance/Weight Training
Before You Get Started
1. Warm your body up. Participate in a light cardiovascular activity for 5-10 minutes to
increase blood flow to your muscles, preparing them for exercise.
2. Stretch the primary muscles that you will be using to increase blood flow, flexibility,
range of motions and decrease the risk of injury.
3. Check all equipment and only use equipment that is in good working order.
Technique
1. Do most of your lifting with your legs. Keep your hips and glutes back.
2. Keep your back straight. Twisting your body while you are lifting increases your chance
for injury.
3. Keep a slight bend in your knees.
4. Inhale when preparing for lift and exhale as exerting the greatest force.
General Guidelines
1. Lift weights slowly and with control. Don’t jerk them. Don’t bounce them.
2. Go through a complete range of motion for each activity.
3. Don’t lift more than you can handle. Keep it light. Gradually add weight to work up to
heavier loads.
4. Listen to your body. Don’t use heart rate to determine intensity, use perceived exertion.
5. Don’t sacrifice form to increase the amount of weight you are lifting.
