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Weightlifting

Weightlifting is the act of lifting barbells or other heavy weights.

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History
Weightlifting was used by the ancient Greeks and Egyptians as a sign of strength.

Where
Weightlifting should take place in a gymnasium with a spotter or in a home gym with mats while lifting a manageable weight.

How to play
There are many different forms of weightlifting including lifting kettlebells, dumbbells, plates and powerlifting. Powerlifting is a competitive form of weightlifting that includes three types of lift: the squat, the bench press and the deadlift. Competitors scores for each lift are added together to determine the overall winner. Weight lifting is also a recreational activity that can be done in a gym or a house. Free weights and kettlebells can be used in the home for their fitness and strength benefits. If appropriate guidance is provided, kids can participate with the approval of a parent or guardian.

Suggested equipment
- Barbells and weights
- Dumbbells
- Kettlebells
- Gloves
- Weight belt

Adaptations
Physical activity in Canada includes everyone, regardless of any ability or circumstance. Some sports and activities may, however, require a few adaptations to make them as accessible as possible. Below you’ll find recommendations and suggestions on how to accommodate individuals that may have limitations or different needs. With a positive attitude and a little ingenuity, any activity can be made enjoyable for all.

Sensory

There are few adaptations in weightlifting for individuals who are visually impaired. The participant may need someone to set up the equipment, such putting the weight on the bar, and to spot them and guide them during their movements. They would also need verbal explanation of how to perform the movements. Dumbbells of specific colours could be used to aid those with minimal visual impairments.

There would be little adaption in weightlifting for those who are Deaf or hard of hearing. Coaches would need to give visual demonstrations of how to do the correct movements.

Learning/Cognitive Disabilities

Breakdown the activities into steps. Use many different ways of giving instructions such as verbal, written, and physical demonstrations. Start with activities such as bicep-curl and then gradually progress as desired. Have a work out buddy.

Mobility Limitation

Weightlifting can be adapted for individuals with a wide range of mobility impairments. It can be done both sitting and standing. Use resistance bands instead of weights if it preferable. Use hand weights and progress as desired.

Benefits of Weightlifting

The Canadian Physical Activity and Sedentary Behaviour Guidelines outline the amount and type of physical activity you need at every age and stage of life. And, for the first time, the new 24-hour Movement Guidelines for Children & Youth also include sleep. Following the guidelines will help reduce the risk of chronic disease, lead to a more focused mind, a stronger, fitter body, and all in all, a more enjoyable life.

See Benefits and Guidelines

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Michelle Murray
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