Start Strong is a structured 6-week course designed to take complete beginners (or those returning after time away) from “unsure” to confident, capable, and progressing in the gym.

Each session is 90 minutes, coach-led, and built around learning, improving, and applying proper strength training techniques in a supportive group environment.

What the Course Includes

2 Main Lifts Every Session: Learn and build confidence in foundational movements like squats, deadlifts, presses, and Olympic lift variations.

Accessory Work: Target key muscle groups to support strength, stability, and injury prevention.

Finisher: Short, simple conditioning to build fitness without overwhelming you.

Time to Chat & Learn: Ask questions, understand why you’re doing things, and build confidence in the environment.

Who This Is For

Complete beginners who feel the gym is “intimidating”
People returning after a break who want structure
Anyone who wants to learn properly, not guess
Those who value coaching, community, and accountability

How It Progresses

Week 1 – Learn the Basics

Introductions and building comfort in the space
Fundamental movement patterns using dumbbells and kettlebells
Core lifts: Goblet squat & kettlebell deadlift
Simple accessories (pressing, step-ups, core)

Week 2 – Build Confidence

Progress to barbell deadlifts and improved squat mechanics
Introduce upper body strength (chest press, lat pulls)
First exposure to simple conditioning (kettlebell swings)

Week 3 – Structured Strength

Transition into barbell back squats and Romanian deadlifts
Add bench press and rowing patterns
Core stability work and slightly more dynamic finishers

Week 4 – Expand Movement

Introduce squat and deadlift variations (including sumo)
Develop overhead strength and single-leg work
First exposure to Olympic lift patterns (hip clean)

Week 5 – Build Strength & Power

Lift heavier with improved technique
Introduce hip thrusts, TRX rows, and wider pressing
Begin more advanced power movements (hang power clean)

Week 6 – Test & Progress

3-rep max back squat (see your progress clearly)
Advanced deadlift variations
Learn full clean & jerk and jerk variations
Finish with unilateral strength and core work

What You Get Out of It

Confidence using barbells, dumbbells, and kettlebells
Clear understanding of how to train properly
Noticeable improvements in strength and fitness
A structured pathway into regular training
A supportive, coached environment from day one

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