Barbell Basics

No upcoming sessions currently scheduled. If you’d like to be notified when a new class is offered, contact us!

the basics

This small group class will focus on teaching the basic principles of strength training in a supportive and welcoming environment. We will be primarily working on learning and mastering the classic barbell lifts—backsquat, deadlift, bench press, overhead press—but will also cover how to properly warm-up/cool-down, how and when to increase weight, how often you should perform each lift, as well as core strengthening and full body stabilizing exercises. With consistent attendance and effort, students can expect to see their confidence in exercising and their physical strength increase over the course of the 6 weeks.


  • People who have never used barbells before and want to learn how!

  • People with a little experience (6 months-1 year) who are looking to have their form checked, corrected, and refined.

  • People who are unsure of how to get started with regular exercise and who are curious to try something new!


The hour-long class will meet at 7pm two times a week (Tuesdays and Thursdays), from April 2nd until May 9th, for 6 weeks (a total of 12 classes).

There will be an optional third day (Saturdays) at a 10% discount.

what does it cost?

The 6-week course is $420 plus tax. You must commit to all 12 classes and all purchases are final, no refunds or credit will be given. Students who are interested in continuing their barbell training after the 6 weeks have ended may also take advantage of a FREE month of membership to Rain City Fit when they sign up for a new membership (a $66 value!).


Week 1 (classes 1&2)

Introduction, the purpose and benefits of warming-up, squatting 101, deadlifting 101.

Week 2 (classes 3&4)

Pressing 101 (bench press and overhead press), the purpose and benefits of cooling down/mobility work

Week 3 (classes 5&6)

Pulling 101 (bent-over-rows and pull-up variations)

Week 4 (classes 7&8)

Finding your “working weights” for squats and deadlifts. Squat and deadlift-specific cooldown/mobility session

Week 5 (classes 9&10)

Finding your “working weights” for bench press and overhead press. Pressing/overhead cooldown/mobility session

Week 6 (classes 11&12)

Full strength session: guided warm-up, perform a 5x5 of all movements, accessory work, guided cooldown. Learn how to develop your own basic strength program