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Lift Start Series

Rebecca.Bibeau

Tier 2

Lesson Plan

Weight Training Beginners

Equip 11th graders with foundational weight-training skills—squat, bench press, deadlift—and progressive practice over four 30-minute weekly sessions, ensuring safe technique and measurable strength gains.

Building proper form and confidence early prevents injury, fosters lifelong fitness habits, and supports students’ physical literacy and self-efficacy.

Audience

11th Grade (High School Students)

Time

4 sessions × 30 minutes each

Approach

Skill-focused, progressive weekly sessions

Materials

  • Adjustable Dumbbells and Barbells, - Weight Plates with Safety Clips, - Non-Slip Floor Mats, - Printed Technique Cue Cards, - Partner Workout Log Sheets, - Stopwatch or Timer, - Sanitizing Wipes, and Weight Training Warm-Ups

Prep

Equipment Setup and Safety Review

10 minutes

  • Arrange dumbbells, barbells, plates, clips, and mats in designated stations
  • Review gym safety protocols and emergency procedures
  • Print and organize Technique Cue Cards for squat, bench press, and deadlift
  • Prepare Partner Workout Log Sheets and clipboards
  • Ensure sanitizing wipes and timer are accessible

Step 1

Safety Tips for Beginners

5 minutes

  • Always start with light loads to master movement patterns
  • Secure collars/clips on bars to prevent plates from sliding
  • Maintain a neutral spine and engage core on every lift
  • Breathe: inhale on the eccentric phase, exhale on the concentric phase
  • Use a spotter for bench press and heavier sets
  • Keep feet flat and weight evenly distributed for stability
  • Stop and seek assistance if you feel sharp or unusual pain

Step 2

Week 1: Squat Fundamentals

30 minutes

  • Warm-Up (5 min): Follow Weight Training Warm-Ups
  • Skill Instruction (10 min): Demonstrate squat stance, depth, spine alignment; highlight common errors
  • Guided Practice (10 min): Pair students to practice with PVC pipe or empty bar; circulate to give form corrections using cue cards
  • Cool-Down (5 min): Static hamstring and quad stretches, deep breathing

Step 3

Week 2: Bench Press Basics

30 minutes

  • Warm-Up (5 min): Follow Weight Training Warm-Ups
  • Skill Instruction (10 min): Show proper bench setup, grip width, bar path, shoulder blade retraction
  • Guided Practice (10 min): Students spot each other on unloaded bar; coach alignment and breathing tempo
  • Cool-Down (5 min): Shoulder and triceps stretches, wrist flexor release

Step 4

Week 3: Deadlift Introduction

30 minutes

  • Warm-Up (5 min): Follow Weight Training Warm-Ups
  • Skill Instruction (10 min): Teach hip hinge mechanics, foot placement, back position, bar as close to shins as possible
  • Guided Practice (10 min): Practice with light bar or empty bar; provide individualized feedback on hip drive and posture
  • Cool-Down (5 min): Lower back extensions, hamstring and glute stretches

Step 5

Week 4: Integrated Circuit

30 minutes

  • Warm-Up (5 min): Follow [Weight Training Warm-
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Warm Up

Weight Training Warm-Up Routine

Duration: 7–8 minutes total
Purpose: Dynamically prime major muscle groups and joints for safe and effective lifting.

1. General Cardio Activation (1 minute)

  • Jumping Jacks – 30 seconds
  • High Knees – 30 seconds

2. Dynamic Mobility (3 minutes)

  • Arm Circles – 30 seconds forward, 30 seconds backward

    Open shoulders and warm up deltoids.
  • Leg Swings – 30 seconds each leg (front-to-back)

    Loosen hip flexors and hamstrings.
  • Hip Circles – 30 seconds each direction

    Mobilize hip joints.

3. Movement Prep (2 minutes)

  • Inchworms – 30 seconds

    Toe walk hands out, chest to floor, then walk feet toward hands.
  • Glute Bridges – 30 seconds

    Activate glutes and posterior chain.
  • Bodyweight Squats – 30 seconds

    Rehearse squat pattern with full range.

4. Muscle Activation & Prep Sets (1–2 minutes)

  • Banded Pull-Aparts – 30 seconds

    Strengthen upper back and prepare shoulder blades.
  • Empty-Bar / PVC Pipe Rehearsal – 30–60 seconds

    Perform 5–8 controlled reps of upcoming lift (squat, bench, or deadlift) to groove technique.

Ready to lift!

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