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SAFE RESISTANCE TRAINING & POSTURAL FOUNDATIONS HANDBOOK (2026 EDITION)
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Published by RYTHM'AISNE FORME (Association Loi 1901 — RNA W025000964 — SIREN 928503820)
Address: Place Charles de Gaulle, 02450 Boué, France | Open-Access Public Interest Resource

1. CORE SAFETY PRINCIPLES IN THE WEIGHT ROOM
- Always complete a 10-minute joint-by-joint warm-up (neck, shoulders, thoracic spine, hips, knees, ankles) plus 4 minutes of easy rowing or cycling before lifting.
- Prioritize controlled tempo (2 seconds lifting, 1 second pause, 3 seconds lowering) over heavy load.
- Maintain neutral spinal alignment during squats, deadlift hinges, and overhead presses; exhale steadily during exertion.
- Always secure barbell safety collars and verify rack catch-pin heights before unracking.

2. BEGINNER 3-MOVEMENT WEEKLY TEMPLATE
A. Lower-Body Push: Goblet Squat to Box (3 sets of 8–12 controlled repetitions).
B. Upper-Body Pull: Seated Cable Row or Suspension Strap Row (3 sets of 10–12 repetitions).
C. Core & Carry: Suitcase Dumbbell Carry across 20 meters per hand (3 rounds).

3. RATE OF PERCEIVED EXERTION (RPE 6–7 RULE)
Finish every working set feeling you could perform 2 to 3 additional clean repetitions with proper posture.