Barbell Basics
Learn the foundations of barbell training - squat, bench, deadlift.
Welcome to Barbell Basics
A 6-week introduction to the three big lifts
The squat, the bench press and the deadlift are the foundation of real-world strength. Over six weeks you'll learn to set up, move and load all three with confidence – and leave knowing exactly what you're doing when you walk up to a barbell.
Why the barbell?
This 6-week program is the bridge between the woman you were and the strongest version of the woman you are becoming. This isn’t about 'bouncing back' - it’s about moving forward with intention.
A barbell lets you:
Build strength safely and progressively, in small, measurable steps
Load your body evenly through both sides
Build muscle and strengthen your bones
Support a healthy metabolism
Get stronger for everyday life – lifting, carrying, getting up off the floor
Feel powerful and capable
Self paced online course $247
Who this course is for
Anyone who already moves well with basic patterns – squatting, hinging, pushing – and wants to learn barbell technique properly.
You might be new to the gym floor, coming back after a break, or you've been using machines and dumbbells and the barbell has always felt like someone else's equipment. This course will teach you how to be comfortable at the barbell.
Course Structure
Weekly structure
3 barbell strength days
Day 1: Squat
Day 2: Bench
Day 3: Deadlift
Optional conditioning day: short intervals, with low-impact options
Daily mobility: hips, shoulders and thoracic spine
What you'll do
Weeks 1–3
Technique Foundations
Barbell set-up and technique. Learn how your body moves with the bar, build your foundation patterns and starting strength.
Weeks 4–6
Build Strength & Patterns
Add load where it's appropriate to challenge each lift, using the RPE (Rate of Perceived Exersion) system. Movement upgrades to sharpen your technique.
MEET your coach
Hi, I'm Leanne!
With over 20 years of experience in the world of elite athletics, I’ve learned that the heaviest weights we lift aren’t on the bar—they’re in our heads.
From coaching gymnastics to standing on the top of the World Championship podium, my mission is to help you bridge the gap between physical strength and mental mastery.
Understands the juggle of life, family, and menopause.
Certified in the Enlifted Method, specialising in helping you identify the language patterns and mental blocks holding you back.
Over two decades of coaching athletes of all levels, from total beginners to world-class champions.
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