Exercise Technique and Training Instruction
Warm-Up and Flexibility
Instruction begins with safety: clear space, checked equipment, hydration, and appropriate clothing. Warm up 5–10 minutes with general activity then specific movement rehearsal. Use dynamic stretching before training and static stretching of about 30 seconds per muscle after training, when the goal is range of motion rather than power.
Resistance and Aerobic Technique
Teach neutral spine, controlled tempo (for example 2 seconds down, 2 seconds up), full comfortable range, and breathing that exhales on the concentric phase. Avoid the Valsalva maneuver, which raises blood pressure; if a client holds their breath, reduce load and cue exhalation. Use spot positions for barbell presses and overhead lifts and stay close enough to assist. For aerobic work, check posture, foot strike, and progress duration before intensity.
Cueing
Give one cue at a time, use external cues (“push the floor away”), demonstrate, and check understanding. Distinguish muscle fatigue from sharp pain, joint pain, dizziness, or chest discomfort; stop and refer when red flags appear.
Worked Example
A beginner squats and holds her breath while her knees collapse inward. Cue: “Exhale as you stand; keep knees tracking over the middle toes.” Reduce load to bodyweight until the pattern is consistent, then add load. Do not add speed or depth until control is shown.
Traps
Static stretching before explosive work; too many simultaneous cues; spotting with hands on the bar during dumbbell work; ignoring pain; progressing load before technique.