Beginner Training

Learn the Lifts, Build the Foundation

At Sandusky Weightlifting, we typically begin working with weightlifters around 10 years old. When athletes first begin training, they typically train twice per week. The primary goal at this stage is to teach the lifts correctly and begin teaching them how to compete while the weights are still relatively light.

Although young lifters may set new “PRs” throughout the year, we do not train them by chasing numbers. Instead, our coaches use their eyes and experience to keep training weights realistically around 70–80% of what the athlete could lift based on their current strength level. We focus on quality movement, consistency, and learning rather than pushing the limits.

The yearly calendar provided is a sample of how we use different beginner-level workouts throughout the year, with the goal of preparing athletes to compete at either the USA Weightlifting National Championships in June or the WSO Championships in August.

This calendar represents an ideal training situation and provides an example of how we structure a young lifter’s development throughout the year.