When I wanted to start lifting weights, I was extremely excited by

• the idea of short workouts that saved time using heavy weights and big muscle movements

• not having to do hyper intensity circuits or cardio slogs

• only working out three times a week

• having a constructive, fuel-and-joy-based relationship with food, instead of dieting constantly

But every “beginner strength” program I could find was either actually a 7-minute squat-thrust HIIT workout disguised as “strength training,” or it required already being able to use a barbell. I could barely pick up a 15-pound dumbbell, let alone the seven-foot-long, 45-pound iron rod that is a barbell. And the idea of having to compete with all the intimidating people in the weight room FOR that barbell made it even worse.

I pored through dozens of forums, spreadsheets, books, and videos about learning to lift weights. I did it because I was so sick of all the “weight loss” programs, sick of HIIT circuits, and sick to absolute death of cardio. Eventually, I patched together my own little path through the woods until I got strong enough to actually start getting strong. It was an intimidating process. But it didn’t have to be. 

Because of that, I’m making the thing I wished had existed when I was a wee wannabe lifter, so that more people can get started and keep going.

Lots and lots and LOTS of sources, from the New York Times to bigarms.ru, will give you beginner “workouts." But they won’t teach you how to

• make progress

• build the basic and fundamental skills you need

• actually create strength and functionality from nothing

LIFTOFF is not here just to make you “work up a sweat” and “burn calories” (though those things may happen!). It’s here to change your relationship to how your body works, as well as rehabilitate your ideas about what exercise and food are supposed to “do” for you.

LIFTOFF is also here to build your strength base, and give your muscles and nervous system a set of skills that belong to you. Muscle memory is real, and after LIFTOFF, it will never be as difficult again for you again to either build or maintain the level of strength or body composition that LIFTOFF will create.

In LIFTOFF, there is no:

• “feeling the burn”

• “pushing through the pain”

• “#noexcuses”

• “#nodaysoff”

• “abs in 10 days”

• sweating or soreness as markers of success

• weight-loss as a marker of success

• <10-second micro-rests between sets

• sets of 15, 20, or 50 reps

• itty bitty pink dumbbells

LIFTOFF is broken into three Phases for 12 total weeks of programming:

Phase One is the Bodyweight Phase, with body weight/no-weight versions of five basic movements. Every session is the same, three times a week.

Phase Two is the Dumbbell Phase, which builds on the movements from Phase One, and adds in dumbbells. Instead of doing the same movements each session, Phase Two alternates two different days (A and B) of three movements over three days per week (e.g. Day A Monday, Day B Wednesday, Day A Friday, Day B Monday, and so on).

Phase Three is the Barbell Phase, with movements that build on the previous two phases, except now we’re throwing a barbell in. By this time, you will have built enough strength to handle an empty (45lb) barbell. Phase Three alternates two different days (A and B) over three days per week.

You can find a list of the equipment needed for each Phase in the FAQ. While it’s possible to modify much of the program for at-home use, a desire to eventually work your way to a gym and claim your rightful squat rack/bench/deadlift area is highly recommended!

While the program covers at least 12 weeks of training, you can do the last phase as long as it keeps giving you results (likely at least six total months, for most people). Any of the phases can be extended as needed, whether that's because you haven't found the right gym yet; you're still working up the courage; or you don't feel strong enough yet.

If you have an existing athletic hobby, like running or rock climbing, LIFTOFF is designed to work as part of an "off-season" where you can spend a limited amount of time developing a strength base that will pay off within your sport as well as your daily life. When you're done with LIFTOFF, you can keep cross-training, or scale it all the way back. Either way, the strength you built is yours forever.

This isn’t just an e-book. This package includes:

A LIFTOFF program spreadsheet (.xlsx format) with:

—All 12 weeks of programming laid out day by day, phase by phase
—A tab for estimating customized food needs specific to LIFTOFF
—A warm-up set calculator tab
—A required materials tab

And the 100-page Program Guide (.pdf, .epub, and Kindle format) that includes:
- Fueling and recovery advice
- Warm-up instructions and tips for all phases
- What basic strength training does for your body, mind, and soul that every workout you’ve done before does not (even if it called itself “strength training” or “weight lifting”!), including diagrams explaining what you might not know about “weight loss” and “body recomposition”
- In-depth explanations of strength training terms (barbell, dumbbell, “progressive overload,” deadlifts, clips, failure, and more)
- The value of building a "strength base” for everyone, whether you are a staunch non-exerciser, runner, rock climber, dancer, or pursue any other athletic hobby
- A lengthy FAQ section that covers what to do if you:

- are sore

- miss a day or several days

- are scared of gyms

- struggle with progress

- are afraid to take a break from cardio and/or dieting

- and more!

As well as:

—Exclusive access to snack-sized, info-packed instructional videos for each lift created by the author. The videos are ad-free, and short enough for between-set refreshers (with text cues on-screen, in case you can’t hear in the gym/don’t have your headphones!)

—A compendium of longer curated instructional videos from trusted trainers and resources

I am not a gorilla juicehead; do I have to be strong in order to do this?

No! The whole point is that you are not already strong, but can become stronger, because all of us can.

Do I have to be fit in order to do this?

For liability and safety reasons, your doctor should agree that you are generally equipped to do exercise.

What if I do another sport or activity?

We will cover that. You can still do this. If you have an existing athletic hobby, like running or rock climbing, LIFTOFF is designed to work as part of an "off-season" where you can spend a limited amount of time developing a strength base that will pay off within your sport as well as your daily life. When you're done with LIFTOFF, you can keep cross-training, or scale it all the way back. Either way, the strength you built is yours forever.

Do I HAVE to learn to use a barbell/Can I just do the first two phases?

Not technically, and yes, respectively! The first two phases of this program will teach you how to confidently handle dumbbells (the handheld weights) and do foundational, functional movements with them. You can also keep doing each phase as long as you like.

I’m scared of gyms. Can I still do this?

One of the goals of this program is to get you ready to enter the Big Weights room with confidence and an air of quiet power. I will not arrest you if you never go to a gym, but if you’ve always aspired to NOT be scared, this could be the opportunity you’ve been looking for to face your fears.

You can technically buy any of the gym equipment needed and use it in your house (for instance, a set of adjustable dumbbells and one superband will take you through Phase Two), but weights tend to be pricey. A good strength training gym will probably be more cost-effective, and there are tips in here for finding one.

Can I do this if I’m a man?

Are you being serious?

[slighter smaller voice] Yes.

Dear boy! I’ve had no choice but to do things designed “for men” all of my natural born life. But there is nothing gender-specific about this program.

Can I do this if I’m on a weight-loss diet?

No, probably not. This is not a weight-loss program. Getting stronger requires that you eat. I am technically unable and unavailable to arrest you for this, either, but nothing will work if you don’t eat enough food.

What if I don’t want to become bulky?

If you manage to become "bulky" on this program, please email me. I am duty-bound bound to elevate your case to the National Institute of Health for study.

Really?

No. But please don’t fret about this. I’ll explain why.

You say this is not a weight-loss program, but what if I DO want to lose weight?

No offense meant, but you probably don’t, as I explain in this piece. And even if you do, quite possibly the best way to get started is to first form good, basic, constructive eating/exercise habits, which is what building your “strength base” with LIFTOFF will do. LIFTOFF will also help undo damage done to your muscle by too much aggressive dieting and “weight losing” for too long. Once you have that strength base, you will be well-equipped to fulfill many different fitness and body goals.

Do I have to read the whole book first in order to do this?

Just the spreadsheet and instructional videos will get you off to a very good start. But if you find yourself questioning things like why you need to eat so much, whether you REALLY have to stop focusing so much on cardio, or how this is even supposed to help you, the book will really help you understand how all of this fits together. It’s there to keep your head right, help you if you get lost, deepen your understanding of all this, and act as a reference. Plus, it’s only 100 pages.

Some technical aspect of this isn’t working, and/or I have more questions!

Please see the main FAQ. If your question isn’t answered, email support@couchtobarbell.com.