• Manned Hours:

1. Active Duty and authorized U.S. ID card holders 18+
2. Ages 16-18 may use unaccompanied with a youth orientation/waiver form signed by their parent.
3. Ages 12-15 may use only while under direct supervision of their parent/legal guardian.
4. Ages 11 and below are not authorized (liability/safety).

• Unmanned Hours:

1. Active Duty and authorized U.S. ID card holders 18+
2. Ages 12-17 authorized while under direct supervision of parent/legal guardian.
3. Customers must submit a signed waiver and then be registered in our access system to scan in and out of the facility using a CAC card, during Weekdays between 9:30 p.m. - 5 a.m. and Saturday, Sunday and holidays 5 p.m. - 9 a.m. it is only open to U.S. ID card holders ages 18+

• Customers required to scan ID upon entering the fitness center.
• Required to sanitize fitness equipment before and after use.
• Must follow all Army regulations and safety/staff rules.

• Wear proper athletic shoes and clothing - see proper attire poster for more information.

• Gym bags are not allowed in the fitness areas.
  Note: Small fanny packs are authorized for customers to carry their workout gloves, wristbands/weightlifting straps, etc.

• Avoid moving weights, benches or equipment from proper place.

• Return all weights to the weight racks when finished.

• Barbell collars are mandatory when using free-weight.

• Always use a spotter when attempting to lift maximum weight.

• Personal Fitness Trainers and Massage Services available.
• Sauna open for use for ages 18+
  Note, sauna closed during following times:
  Weekdays: 9:30 p.m. - 5 a.m. and Saturday, Sunday and holidays: 5 p.m. - 9 a.m.
• Locker/Shower Rooms

1. Ages 15 and below require direct supervision of parent/legal guardian.
2. Note: Children ages 4 and older will use gender-appropriate locker rooms and restrooms
3. Showers open for use.

• Lockers available free of charge.

1. Customers are required to provide their own lock to secure personal belongings.
2. Customers are required to wipe the locker prior and after each use.
3. Sanitize wipe station available in the locker rooms
4. Overnight locker services are available for a fee.

• Note, locker/shower rooms closed for cleaning:
  Monday - Friday (male) 9:30 a.m. - 10 a.m. and (female) 10 a.m. - 10:30 a.m. 
  Daily 9:30 p.m. - 11 p.m.

1. Get a complete physical checkup before you start a strength-training program.  You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.
2. Be sure to always integrate warm-ups, stretching, and cooling- down into your program. This will reduce your risk of injury by increasing your blood flow and prepping your muscles for the work they are about to do. Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.
3. When beginning a new weightlifting program -- or any time you try a new exercise --always start out using light weights. It is far better to start out too light than too heavy. Choose a weight that you are sure is light and do a warm-up set of 15 repetitions, while perfecting the correct lifting technique. If the weight is too easy for 10 to 12 reps--in keeping with your goals -- add a little more weight and gradually increase that weight within the next few weeks.
4. Going to total muscle fatigue with a challenging weight is not useful objective in your first few weeks. When trying a new lift or starting a new routine, the objective is to practice and perfect your technique, and to learn how to concentrate on the muscle you are exercising.
5. Proper breathing is essential in weightlifting. If you hold your breath while lifting a weight, you run the risk of raising your blood pressure and starving your brain of oxygen. You should try to exhale during the "positive," or main exertion phase, and inhale during the "negative," the phase in which you resist and come back slowly. If this becomes too confusing or takes away from your concentration on the lift, don't worry about it--just remember to breathe.
6. Do not leave equipment lying around the weight room where someone could trip over it. Always use the collars that prevent weights from falling off the barbells. Be sure to keep your hands away from the chains, cams, pulleys, and weight plates of exercise machines when they are in use. Also, when selecting the weight for a machine exercise, be sure to push the pin in all the way. Be sure to wear a weightlifting belt on exercises that place stress on your lower back, such as bent-over lifts like squats, or barbell rows.
7. Consider having a spotter. Having a spotter is important not only for safety reasons but also for performance enhancement. Few things work as well as a conscientious, knowledgeable spotter or workout partner who demands proper technique and full effort on every exercise set and repetition. An effective spotter gives encouragement, technique, feedback, and just enough assistance to permit completion of that final, difficult, repetition. No matter what your goal reps are, each set should end with the last repetition being challenging; you should try to go to muscle fatigue. Given this goal, there is always the chance that when trying for a final repetition, you just can't do it all on your own. This is where your spotter comes in -- helping you just barely finish that last rep, and assuring you of your safety.
8. If you do not have a workout partner at first, we strongly recommend trying to find someone with similar goals and interests to work out with you. This will not only help assure safety and motivation, it will also help you make it to the gym more often. If you aren't working with a partner at a gym, either ask a staff member or someone who looks experienced for a quick "spot". Most people will be happy to help you. Be sure you and your spotter have a plan so that each of you knows exactly what the other will do in case you need assistance.
9. It is also important that you know how to correctly spot someone to assure his or her safety. When spotting someone, always be prepared to give a little assistance when they reach muscle fatigue (cannot complete the rep on their own). You don't want to help so much that the rep becomes easy for them to complete -- give just enough assistance so that they can complete the set, but it is still challenging for them. Also, only provide assistance on the positive phase (the part that requires the pushing or pulling motion). Still have your hands ready to help, but don't help with the negative phase (the part where you resist the weights force) -- the lifter should try to slowly resist the force of the weight all on his/her own.

• When spotting someone, who is using a barbell, be sure to use two hands and provide assistance evenly on the bar so you don't throw off their balance or favor one side more than the other.
• When spotting someone, who is using a dumbbell, be sure to provide assistance in the same place for both hands and the same amount of assistance on each side.
• When spotting someone who is using a machine provide assistance underneath the weight -- be sure to move hands on the negative phase (down phase with resistance) not only to promote effective results for the lifter but also to assure your safety.

Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to adhere to these precautions so that your program is not only effective, but safe as well.

We hope you enjoy all the wonderful benefits of a safe and effective strength training program.

USAG Bavaria Family and MWR Sports & Fitness Team