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-

0 educators
use Lenny to create lessons.

No credit card needed

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!