Beginner Strength Training Course
Looking to get into strength training but don’t know where to start? Strength training has countless benefits but it is important that it is done correctly – both to maximise the benefits and to minimize the risk of injury. Expert PT Neeraj knows this better than most and following on from the success of his advanced course, he has created an entry level course for beginners and early learners.
The 6-week course will focus on confidence, movement quality and measurable strength progression without intimidating max testing. The course includes a weekly ‘in-person’ group training session alongside structured strength programming, an individual Personal Training session during the course and entry/exit testing.
The course will provide you with clear evidence of progress, a repeatable training program and a natural pathway into further coaching, the advanced course or independent training.
Course Details
The course will run for 6 weeks, with an additional ‘orientation’ week prior to the start, and costs £249 – excellent value for your eight sessions.
Start dates and timings to be confirmed and discussed with those who are interested. We are looking to start the course in w/c 16th February (tbc).
The course outline is as follows:
Orientation Week
Individual gym induction and base level test week – you will meet with Neeraj for a 1-2-1 session where he will show you some of the basics within the gym. You will complete the power and upper/lower body strength test at this point too.
Week 1 – Learning the Basics
- Goal – movement, confidence and getting comfortable in the gym.
- Introduction to squatting, hinging, pushing, pulling and bracing.
- Equipment set up and safe execution.
- Controlled movement and tempo, working with light loads to prioritise learning over intensity.
Weeks 2 and 3 – Skill and Strength Build
- Goal – Groove patterns and begin progressive loading.
- One clear main lift per session.
- Simple progression model, adding load and reps each week.
- Rep ranges 6-10, training remains sub maximal (no mixing at this stage).
1-2-1 Personal Training Session (45 minutes)
This is best placed during weeks 2 or 3, with the the focus being:
- Correct individual technique.
- Providing personalised cues and regressions/progressions.
- Building confidence and rapport.
Weeks 4 and 5 – Progressive Strength
- Goal – participants to feel strong and experience the biggest confidence and strength gains.
- Gradual increase in loading.
- Main lift rep ranges 5-8.
- Accessories kept simple and supportive.
Week 6 – Final Test Week
- Goal – measuring progress.
- Repeat Power and Upper/Lower Body Strength Test.
- Highlight improvement in strength numbers, movement quality, confidence and competence.
Who is the course for?
This course is for those with very little gym based strength training experience. This course is not recommended for those with injury; however, adaptations may be possible and this can be discussed with the course leader Neeraj before signing up.
How to Book
To enquire about booking a place on the course or if you’d like more information please email our Fitness Manager Katy Thomas on [email protected] or add your name to the sheet on the gym floor.
About the Course Leader Neeraj
Neeraj has been with the Club for just over four years now. He is a Level 3 qualified Personal Trainer with a passion for Strength Training. Neeraj uses his knowledge and expertise both with his regular clients and within our very popular Gym Floor Workouts. You will often see him working on his own goals and training, so he really does practice what he preaches!
