Intro to Strength Training: Part 1

  • 8 September 2020
  • 2 replies




An introduction to the world of barbells and dumbbells!


Our primary focus, here, is becoming comfortable with a loaded bar for the first time. Namely, we will be introducing the 3 "Powerlifts" - aka the Back Squat, the Bench Press, and the Deadlift. These 3 movements are widely considered the foundational “Strength” movements. Not only will learning them be directly beneficial to health and performance through the development of baseline, full-body strength, they will also serve as a great jumping off point for the rest of our weight room movements.


Students will learn the movements very gradually, progressing from empty bars, to lightly loaded work, before coming to and recording a baseline “max” in each of the major lifts. This will help direct training within more advanced programs down the road.


Additionally, students will learn a host of accessory strength movements using the wildly versatile dumbbell, as well as continue to develop core strength and stability!



  • 15 Total Training Sessions | 5 Sections of 3 Lessons
  • 40-45 Minutes Per Lesson
  • Concludes with Baseline Max Testing


Workout Format

Each training session begins with a brief guided warm up, followed by auxiliary work like core supersets, plyometrics, or loaded carries. Then, we focus on the barbell with a concerted effort paid to learning and practicing the core lift of the day. Lastly, we wrap up our instruction with 2 accessory strength movements performed "outside of the rack" with dumbbells, bands, or other equipment. If time allows, we also suggest time spent through intentional cool down and active recovery.



Grades 9 – 12 – Students who already have a foundational movement/fitness education but lack experience in the "weight room" and are ready to add intensity to those movement patterns via loading for the first time. 


Recommended Requisites

Intro to Fitness Part 1

Intro to Fitness Part 2


Suggested for students who have had a comprehensive education of foundational human movement. This program assumes understanding of and relative mastery over the squat, hinge, press, pull, lunge, and "carry" patterns. We are building directly upon those learned patterns with immediate introduction of external load. 



Must Have:

  • Rack/Rig/Lifting Station
  • Flat Benches
  • Barbells & Weight Plates (Bumpers preferred for Deadlift)
  • Dumbbells & Kettlelbells
  • Bands
  • Pull Up Bars (or other substitutes)



Establishment of first-time maxes for:

  • Back Squat
  • Bench Press
  • Deadlift

2 replies

Good information thanks for sharing 

  • I teach freshmen and sophomores who are all beginners in the weight room.  This program is a great introduction to learning proper form of the basic lifts and progresses into adding weights.
  • My goal is to develop a women’s weight training program at our high school by using PLT4M because it’s super user friendly and provides instruction for proper technique.
  • Students are showing interest in weight training.  I’m finding that kids are focusing more on their form which is number 1!