Adult is the next age group after Adolescence.  This age group is 21 and older and for training
purposes we have this age group between 21 and 44.  Though this age group is older and more
developed they still need to start with the core strength and core exercises before starting to lift
weights.    Again these exercises are:

BASIC CORE EXERCISES
Sit ups          Upper ABS - Keep their hands across their chests not behind their neck
Leg lifts         Lower ABS - Lay on back and raise their legs 6 inches off the ground
Push Ups      Have them stay on their knee’s and do push ups
Squats          Have the children squat down and stand up several times for leg strength
Flexibility      Keep your children flexible with stretching exercises
RUN            Have your children outside playing and running to build lung capacity
Once these core exercises are mastered and they have built basic strength now we can start a
weightlifting routine.   Start slow keep the exercises simple and build strength with proper
form.  This age group between 21 and 44 is the age group that you will build maximum
strength.   The reason why you should start with dumbbells over barbells when building core
strength is because dumbbells help to build stabilization muscles that you wouldn’t build if you
were using Machines.   Building stabilization muscles is critical for control of barbells.   When
using Machines you do not build your stabilization muscles.

Now that you have built core strength with basic exercises above and with dumbbells you are
now ready to start with barbells.  Keep your exercises simple and basic in the beginning and
slowing work your way up to more complex weight exercises.   The 3 key exercises that you
should have in your strength training routine are:
SQUAT
BENCH
DEADLIFT
These are the 3 key basic power movements but even more important these are basic exercises
that build all the muscles in your body.  SQUAT is probably the most important of all 3.  The
squat uses your legs, back, abs, chest to hold the bar and stabilize the body when descending
and than driving back up to a standing position.  You may not find these exercises easy but by
doing these with good form you will build quality muscle mass.

Everyone wants to get big and strong.    Do not make the mistake of overtraining.   It is just as
important if not more important to get proper Nutrition and Rest after your workouts.   Work
out 3 to 4 times a week.  Follow the theory of when you workout, workout as hard as you can
but after that eat right and get Plenty of Rest and Water.   This will help your muscles
re-cooperate and grow.  Over time you will progressively get stronger training with weights.