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Strength & Conditioning

Fitness Incentive Programs

Let us help you on the road to a healthy lifestyle.  The SRWC offers fitness incentive programs each semester for our patrons.  These programs encourage participants to exercise and try new activities.  It's a fun way to get a little competition into your workout.  Prizes for achieving your goals are distributed throughout the programs.

Equipment Orientation

We will show you how to use the equipment in the Strength and Cardio areas.  Ask one of our Strength and Conditioning Assistants to help you or attend one of our regularly scheduled orientation sessions.  Our orientation sessions are scheduled for Thursday evenings at 5:00 pm. To sign up for an equipment orientation, contact the front desk at 424-1245.

Equipment Checkout

Strength and conditioning equipment (for use in the SRWC only) is available for checkout w/ your Titan ID card.   The person checking out the equipment accepts responsibility for any fees assessed for lost or damaged equipment.   Check out equipment from front desk includes:

  • Weight Belts
  • Lifting Straps
  • Bar Pads
  • Jump Ropes

Strength Training Programs

Whether you’re a novice, intermediate or advanced lifter, we have programs that fit the needs of nearly all of our clientele.  Strength training programs are available near the locker rooms and by clicking on the link below.  Our staff members can help answer questions you may have regarding our programs.

 

Free Weight Program

Free Weight Superset Program

Hammer Strength Equipment Program

Life Fitness Equipment Program

Cardio Program

 

Fitness Calculators

Click here for more information on how to calculate your muscular strength, cardiorespiratory fitness, and body mass index (BMI).

 

 

Educational Resources

We believe in providing our clientele with information that will allow you to train in a healthy and safe manner.  We will bring you this information in various means, including:

  • Workshops
  • Flyers
  • Bulletin Boards

 

Strength & Conditioning Rules & Regulations

  • All individuals work out at their own risk.
  • Users not familiar with the operation of the exercise equipment should seek assistance from staff.
  • Please place all belongings in locker rooms.  Neither UWO nor the SRWC staff is responsible for lost or stolen articles.
  • For your health and safety, appropriate workout attire is required.
    • Dress Code Policy
    • No clothing with offensive pictures, writing, or profanity will be tolerated.
    • Please bring a separate pair of athletic shoes.
  • Horseplay, swearing, grunting and loud noises are distracting to others and will not be tolerated.
  • Food, gum and tobacco products are not allowed.   Drinks in plastic containers are permitted.
  • Individuals under the influence of alcohol will be asked to leave the SRWC.
  • Please observe proper spotting procedures and lifting techniques.  Do not drop weights on floor.
  • Collars are provided and required on all free weight exercises.
  • Please limit your workout to one station and observe posted time limits when others are waiting.
  • Equipment must never be employed for anything other than its intended use.
  • Please
    • Wipe down equipment with towel and spray after use.
    • Return all weight plates to proper pegs on racks and weight trees.
    • Return all dumbbells to proper slots on racks.
    • Return all Olympic bars to platforms, racks and bench standards.
    • Return all collars to platforms, racks and benches.
    • Refrain from resting weights against benches, walls, mirrors, or on the floor.
  • Please report any damaged or broken equipment to SRWC staff.
  • Repeated offenses may result in loss of SRWC privileges

 

 

Walking/Jogging Track Rules & Regulations

  • Walkers should stay on the inside lane.  Joggers should use the outside lanes.
  • Walk/jog in counter-clockwise direction on Sun/Mon/Wed/Fri and clockwise direction on Tue/Thu/Sat.
  • 10 laps equal 1 mile.
  • All individuals work out at their own risk.
  • Please place all belongings in locker rooms or in the cubbies provided.  Neither UWO nor the SRWC staff is responsible for lost or stolen articles.
  • Non-marking athletic footwear or walking shoes are required.  Street shoes are not permitted.
  • Track spikes are not permitted.
  • Slower walkers and runners should move to the inside to allow faster runners to pass.  Walk or jog no more than two abreast so others have room to pass.  It is courteous to tell a slower walker or runner when you are passing as it avoids unnecessary confusion and collisions.
  • Stretching areas are located adjacent to the track.
  • Food, gum and tobacco products are not allowed.   Drinks in plastic containers are permitted.
  • Do not spit on floors, walls, or in the water fountains.
  • Skateboards, in-line skates, and strollers are not permitted on the track.
  • Users not familiar with the operation of the exercise equipment should seek assistance from staff.
  • Repeated offenses may result in loss of SRWC privileges