Barbell Strength

This is the core of the gym and about two-thirds of what is on the timetable. The hour is built around one main lift, and the twelve-week block is built around getting that lift to move more weight than it did in week one.

What the twelve weeks actually look like

Weeks one to four are volume: more sets, moderate weight, and a lot of coaching. This is deliberately the least exciting month and it is the month that makes the rest of it work.

Weeks five to nine, the sets come down and the weight goes up. This is where most people first notice that something has changed — usually not on the bar, but on a staircase or a suitcase.

Weeks ten to twelve are the heaviest, and end with a single hard set on each of the three lifts. Not a competition, not a max attempt with a crowd round it. Just a number to write on the card, so that week one of the next block starts somewhere honest.

The three lifts

Squat — back squat for most people, front squat or a safety-bar squat if your shoulders or your back would rather. All three are squats and all three count.

Press — bench press and overhead press, alternating by week. Overhead is the one that exposes everybody, including the people who bench a lot.

Hinge — deadlift, Romanian deadlift, or a trap bar, depending on the block and on your back. The trap bar is not the easy option; it is a different option.

What you actually need to know

Nothing before you arrive. The first session is on an empty bar and you will be told which rack is yours.