Home / Programs / Beginner Weightlifting
Beginner Weightlifting
Beginner Weightlifting is a beginner Olympic weightlifting program that runs 12 weeks at 3 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 12-week introduction to Olympic-style lifting. Three sessions per week combining hang power and power variations of the snatch and clean, moving from 4x5 to 5x2 as the blocks progress. Builds positions and timing before adding weight.
At a glance
| Discipline | Olympic Weightlifting |
| Experience level | Beginner |
| Length | 12 weeks |
| Training days | 3 per week |
| Equipment | Barbell + Platform |
| Loading | RPE targets per block on the classic lifts; you choose the weight. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. The 12 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Beginner Weightlifting
Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Beginner Weightlifting from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.