You can't learn a barbell from a sales page.
Every online program tells you it's for beginners. Almost none of them will show you what the coaching actually sounds like before you've paid. So here it is, in full, with nothing asked for in return — because the fastest way to find out whether I know what I'm doing is to watch me teach you something.
If you've never had a barbell on your back, start here and take your time. If you've been lifting for years, there's a decent chance one of these fixes something you've been carrying for a while.
Lift one
The squat
Getting out of a low chair, off the floor, down to pick something up. It's the pattern you use more than any other, and the one most people quietly stop doing through a full range somewhere in their forties — long before anything hurts.
Lift two
The deadlift
Picking something heavy up off the floor. It's the lift people are most nervous about, and the one that protects the back they're nervous for. Done properly it's the most useful thing in the gym; done badly it's the reason people think it's dangerous.
Lift three
The bench press
Pressing weight away from you. It's also the lift that loads the radius and the forearm directly, which is why it goes into programs for people whose scans show weakness there — pressing does something for the arm that squats and deadlifts can't.
Filming this week. Squat and deadlift are up; bench is next.
A note on starting weight. Whatever you've seen online, start lighter than you think. An empty bar is 45 lbs and it is a perfectly respectable place to begin — the first few weeks are for the pattern, not the number. The weight has the rest of your life to go up.
And if something hurts in a way that isn't muscular effort, stop and get it looked at. Training through a joint that's telling you something is how short problems become long ones.
These videos will teach you the movements. What they can't do is tell you how many sets to run on Tuesday, how heavy, how long to rest, or what to change when week four stops working. That's programming, and it's a different job.
Now put them in a program.
The same programming my members run in Palmetto Bay — a main barbell lift every session, programmed rest, loads carried forward from what you logged last week, and a new phase every six weeks.
See the program → First month free. $54/month after, cancel anytime.