Starting group classes can feel exciting, challenging and maybe even a little overwhelming – especially when it comes to lifting weights. In our Kilo Classes, we focus on building a strong foundation first. Strength training is not about rushing to the heaviest barbell possible; it’s about learning how to move well, building consistency, and progressing at the right pace.
If you’re new to lifting, here’s how we approach strength progression in our Silver / Beginner Level.
Start with the Silver / Beginner Phase
Most athletes in Kilo Classes begin in our Silver (Beginner) phase and for good reason! This stage can last anywhere from 1 month up to 5 or 6 and even longer, depending on your lifting background, any current or previous injuries, the consistency of your training and your overall goals.
During this time, the focus is on:
- Learning proper lifting technique
- Developing consistency with barbell movements
- Building joint stability, neuromuscular control and general strength
- Understanding how different weights feel and how to progress safely
Movements like squats, presses, deadlifts and Olympic lift progressions all start with lighter weights and slightly higher reps so we can dial in mechanics and build a solid strength base before worrying about how much weight is on the bar.
Think of this phase as building the foundation of your house. If the foundation is solid, everything you build on top of it becomes stronger and will withhold far more resistance without wavering / getting injured.
How to Progress Your Weight
One of the most common questions we get from new athletes is: “How do I know when to add weight?”
A good rule of thumb during the Silver phase:
Add weight only when the movement continually looks and feels strong.
If you can complete your sets with:
- Good technique
- Full range of motion
- Control of the barbell
- No pain or compensation
…then it may be time to increase the load – little by little!
When we start adding weight, we suggest athletes progress in small jumps, often adding 2-5 kilos at a time. These smaller increases allow your body to adapt without sacrificing technique.
Remember: strength is built through consistency!
Why We Don’t Rush the Process
It can be tempting to compare yourself to athletes who have been lifting for years but please remember…everyone’s starting point is different! Spending time in the beginner phase allows your body to adapt in several important ways:
- Your muscles get stronger
- Your tendons and ligaments become more resilient
- Your nervous system learns efficient movement patterns
- Your confidence with the barbell grows
Skipping this process often leads to plateaued progress or injury down the road.
Injuries and Individual Goals Matter
Two big reasons athletes may stay in this Silver phase longer is to work around current or previous injuries or if they have specific training goals. Some people want to hang at this level for a long period of time and that’s just fine! Our coaches will support you with whatever you feel is the best fit for YOU. We will continue to individually adjust movements, loading and progressions so you can build strength safely at your own pace.
Progress Is More Than Just Weight
It’s important to remember that progress in the gym doesn’t always mean adding weight to the bar.
Progress can look like:
- Moving through larger ranges of motion with better control and technique
- Maintaining a stronger core during lifts
- Performing workouts with more confidence
- Recovering faster between sessions
Don’t Forget to Track!
An important piece of understanding progress is making sure to track your weights! We use an app called WodUp where recording how much weight you do each set is super easy. All of our programs follow a cycle so knowing how much weight you did last time we completed a specific lift will help you know what weight to start with and challenge you to keep improving each time you step into The Gym.
Everyone is Different
We are not saying that everyone who walks into The Gym is required to spend X amount of time in this stage. However, unless you have current lifting experience we highly suggest to at least begin in this phase to build your solid foundation that progress can be built upon! The amount of time spent in this stage can be determined by you and your coaches.
After some time, most people get a great “feel” for when they’re ready to start bumping up in weight / down in reps and our coaches are happy to give you feedback and will support you every step!
Trust the Process
The goal of Kilo Classes isn’t just to help you lift heavier… it’s to help you build strength that lasts and carries over into thriving in everyday life.
By spending the right amount of time building a solid foundation, you give yourself the opportunity to develop strong habits, efficient movement patterns and the confidence needed to continue progressing.
Stick with the process, listen to your coaches and celebrate the small wins along the way!
Before long, those small steps forward add up to big progress. 💪