First Week Under the Bar: Start Strong, Train Right

Stepping into the gym for the first time can feel overwhelming. But the truth is, strength training doesn’t have to start with chaos. At Starting Strength Columbus, your first week under the bar is designed to build confidence, teach correct movement, and set you up for safe, measurable progress.

Session 1 – Learn the Movement, Set the Weight

Your coach will begin by assessing where you’re at and help you select starting weights for the squat, press, and deadlift that match your current ability.
You’ll learn:

How to set up for a squat and press
Proper form for these movements
Tracking your reps in your log from day one

The goal isn’t heavy loads—it’s clean, controlled movement and a strong foundation.

Session 2 – Review, Add the Deadlift, Improve the Form

You’ll revisit the squat and press to reinforce what you learned. Then you’ll be introduced to the deadlift from the floor with a weight the coach selects.
If your reps were clean in Session 1, you’ll add a small increase to your weights for each lift. The focus remains on precision, not pushing too hard.

Session 3 – Increase, Ask, Solidify the Plan

You’ll lift weights for squat, press, and deadlift again, often with small weight increases if your form stays solid.
You’ll also use this time to ask questions, refine technique, and set the plan moving forward. Your coach will cover basics like sleep, water, and protein so your progress stays on track.

Why This Week Matters

This first week is all about establishing strong habits:

Starting weights determined by your coach → a safe launch
Squat, press, deadlift performed with focus on form → fewer mistakes, faster progress
Small weight increases when form is clean → measurable improvement, not just effort
A log of each session → you begin tracking your progress immediately

You will leave this week with early wins, clarity, and a plan. The goal isn’t exhaustion—it’s consistency, control, and real strength.

Ready to Get Started?

This is your chance to begin with purpose. At Starting Strength Columbus, we’ll guide you through your first week under the bar and beyond.
👉 Book your free 30-minute coaching session now.
Meet with a coach who will craft your safe, effective launch into strength training. Your journey begins here.

‍