WEIGHTLIFTING 101

Weightlifting 101 - Beginners

Build Strength, Confidence, and Knowledge in the Gym

Strength training can feel intimidating for beginners, but Weightlifting 101 - Beginners is designed to help you develop confidence, learn proper lifting techniques, and create a structured workout routine. Led by a certified YMCA trainer, this hands-on, four-day program provides step-by-step instruction on fundamental lifts, gym etiquette, injury prevention, and long-term strength training strategies. Whether you're new to the gym or looking to improve your form, this course will set you up for success.

Program Overview

Who is This Program For?

This course is ideal for beginners who want to learn the fundamentals of weightlifting in a structured and supportive environment. No prior experience is needed—just a willingness to learn.

This program is perfect for:

• Individuals new to strength training who want to start lifting safely and effectively
• Those who feel intimidated by the gym and need guidance on gym etiquette and equipment use
• Anyone looking to improve technique and avoid common beginner mistakes
• Members and non-members who want to build a strong foundation in strength training

Program Structure

Each session begins with a 5-10 minute warm-up to prepare your body, followed by hands-on instruction and guided practice. The program progresses over four days to ensure participants gain a comprehensive understanding of strength training fundamentals.

What You’ll Learn

Day 1: Gym Etiquette & Fundamentals

Understanding how to navigate the gym is just as important as learning to lift. On the first day, we cover:

• Proper gym attire, hygiene, and equipment usage
• Respecting shared spaces (wiping down machines, not monopolizing equipment)
• Understanding gym culture (spotting, noise levels, asking for help)
• Common weightlifting myths debunked (e.g., lifting makes women bulky, spot reduction is possible)

By the end of this session, you'll feel more confident walking into a gym and using the equipment properly.

Day 2: Learning Basic Lifts

Proper technique is essential for both safety and effectiveness. This session focuses on foundational compound movements:

• Squats (bodyweight and barbell variations)
• Deadlifts (Romanian and conventional)
• Bench Press (barbell and dumbbell)
• Rows (barbell and dumbbell)
• Overhead Press (barbell and dumbbell)

Our trainer will demonstrate each lift, provide hands-on corrections, and ensure proper form, bracing, and breathing techniques. You’ll leave this session knowing how to lift safely and effectively.

Day 3: Structuring a Beginner Workout Plan

Once you understand the key lifts, it’s time to learn how to put together a balanced weightlifting program. This session covers:

• How to structure a training week (frequency, sets, reps, and rest periods)
• Sample beginner full-body workout
• Tracking progress through journaling workouts, adjusting weights, and measuring improvements
• Debunking common training myths, such as needing to work out daily for results

By the end of this session, you’ll have a personalized roadmap for strength training success.

Day 4: Long-Term Success & Injury Prevention

To ensure long-term progress and prevent injuries, this session focuses on:

• Proper warm-ups and cooldowns for heavy lifting
• Injury prevention techniques, including proper bracing and movement control
• Progressive overload strategies (how to increase weights and difficulty over time)
• When and how to modify your workout to break through plateaus

This final session prepares you to continue lifting with confidence while avoiding common pitfalls and setbacks.

Why Join Weightlifting 101?

• Learn correct form and technique from a certified trainer
• Gain confidence in the gym and avoid beginner mistakes
• Build a structured training plan to support long-term progress
• Reduce the risk of injury and ineffective workouts
• Receive personalized feedback to refine your lifting skills

Program Details & Registration

Location: Family YMCA of Fayette County
Next Session Start Date: [Insert Date]
Cost: [Insert Pricing]
Who Can Join: Open to Members and Non-Members

Sign Up Today!

Ready to start your strength training journey? Don’t miss this opportunity to build a strong foundation with expert guidance.

Register Now

For questions, contact us at [Insert Contact Information].