ABOUT THIS EPISODE
A practical roadmap to start teens and beginners on the core barbell lifts with smart progressions, appropriate exercise selection, and equipment choices that scale with the lifter.
WHAT YOU’LL LEARN
How to teach the squat, bench press, deadlift, and overhead press to new lifters with simple cues and repeatable set/rep schemes.
Why short, steady periodization blocks build strength faster than random workouts for high‑school athletes.
How to select starter equipment (power rack, Olympic barbells, bumper plates, weight bench, lifting platform) that fits limited space and budget.
Ways to integrate barbell training with school sports, conditioning, and recovery without overtraining.
KEY TOPICS
Technique first: bar path, range of motion, bracing, and spotting for adolescents.
Load selection and weekly progression using conservative jumps and planned resets.
Programming balance: main lifts, assistance work, and when to add conditioning.
QUICK ANSWERS
Q: Is strength training safe for teenagers?
A: Yes—when movements are coached, loads progress gradually, and sessions emphasize technique. Proper supervision and equipment sizing are key.
Q: How often should a beginner train the main lifts?
A: Two to three total‑body sessions per week work well. Keep workouts short, repeatable, and focus on adding small amounts of weight week to week.
Q: What equipment is essential to start?
A: A power rack, adjustable bench, Olympic barbell that fits the lifter, bumper plates, and a secure lifting surface or platform. Add accessories later.
SHOP THE EPISODE
IRON COMPANY Elite Lean Garage Rack (compact power rack for foundational barbell training)
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep140
IRON COMPANY Ultralight Olympic Weightlifting Bar – 33 lb / 15 kg (ideal for teens and new lifters)
https://www.ironcompany.com/ultralight-olympic-weightlifting-bar-ironcompany-ic-ulb-33-usa-ic-uln-33-usa?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep140
IRON COMPANY Premium Rubber Bumper Plates (durable plates for safe learning and progressions)
https://www.ironcompany.com/iron-company-premium-rubber-bumper-plates?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep140
IRON COMPANY Youth Hex Bar (beginner‑friendly pulling option with neutral grips)
https://www.ironcompany.com/youth-hex-bar-iron-company-ic-youth-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep140
Legend Hardwood Weightlifting Platform (stable surface for consistent technique)
https://www.ironcompany.com/legend-3194-hardwood-weightlifting-platform?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep140
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep140
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Cardio Equipment (treadmills, ellipticals, bikes):
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Free Weights (dumbbells, barbells, kettlebells):
https://www.ironcompany.com/free-weights?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Gym Flooring (rubber rolls, mats, tiles):
https://www.ironcompany.com/rubber-gym-flooring?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Shop Strength Training Equipment (benches, racks, cages):
https://www.ironcompany.com/strength-training-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
Government & GSA Buyers (contract & bids):
https://www.ironcompany.com/gsa-and-cmas-bid-information?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
RAW Articles & Training Guides:
https://www.ironcompany.com/articles?utm_source=podcast&utm_medium=notes&utm_campaign=raw_all_eps
