Weight Lifting 101

• Ages 13+ Tuesdays

• 10:00am - 12:00pm

• October 20, 27

• November 3, 10, 17

• December 1

• Description of Course or Activities

Weightlifting 101 is a 6-week introduction to strength training for students ages 13+. The class meets 1 day per week for 12 total hours. Each meeting includes 30 minutes of classroom instruction and 90 minutes of coached lifting. The $300 fee is the full course fee. Class size is limited to 5 students. The course launches with a minimum of 3 students. Instruction is led by an NASM-certified coach.

Students build basic knowledge and skill in weight training, improve muscular strength and endurance, and gain confidence in the gym. The course covers the history of weightlifting, lifting safety, injury prevention, energy systems (aerobic, anaerobic, ATP), essential movement patterns (squat, push, pull, hinge, loaded carry, rotation/anti-rotation), recovery, muscle actions (concentric, eccentric, isometric), percentage-based programming, volume vs. intensity, muscle growth, and basic anatomy. Each class starts with 30 minutes of classroom work tied to that day’s lift, including vocabulary and an interactive activity, followed by 90 minutes of training that matches the lesson. Students complete a beginning benchmark on the primary lifts, squat, hinge, and push, and a final benchmark in week 6 to measure progress in strength and technique. 

Students will be able to:

Demonstrate the squat, push, pull, hinge, loaded carry, and rotation/anti-rotation patterns with sound form

Explain basic lifting safety and injury-prevention practices

Describe concentric, eccentric, and isometric muscle actions

Follow a simple percentage-based training plan

Complete a start-of-course and end-of-course benchmark on the squat, hinge, and push

Train with more confidence, strength, and muscular endurance

Topics Include:

Age 13+

History of Weightlifting

Safety While Lifting Weights

Injury Prevention

Energy Systems (Aerobic, Anaerobic, ATP)

Essential Movement Patterns (Squat, Push, Pull, Hinge, Loaded Carry, Rotation/Anti-Rotation)

Recovery

Muscle Actions (Concentric, Eccentric, Isometric)

Programming with Percentages

Volume vs. Intensity

Muscle Growth

Basic Anatomy

Each class is capped at 5 students, with a minimum of 3 to run. Space is limited, so early registration is encouraged!