Friday, December 11th | 1:00 PM | Koa Fit Studio
90-Minute Interactive Workshop | $65
Whether you're new to strength training, ready to transition from lighter weights to heavier lifting, or looking to refine your technique, Foundations for Heavy Lifting will give you the knowledge, skills, and confidence to take your lifting to the next level.
This 90-minute interactive workshop is designed for beginner and intermediate lifters who want to better understand the fundamentals of strength training and feel comfortable navigating the gym independently or joining one of our lifting classes.
What You'll Learn & Practice
The Benefits of Lifting Heavy: Understand how strength training supports muscle growth and maintenance, bone health, brain function, and long-term health and longevity.
Progressive Overload: Learn how gradually increasing the demands placed on your body stimulates adaptations in strength, muscle, and bone.
Foundational Lifting Techniques: Practice compound movements such as squats, deadlifts, bench presses, and overhead presses, with an emphasis on proper execution and control.
Movement Awareness: Identify common compensations and movement patterns that may limit your strength, efficiency, or ability to progress.
Gym Equipment & Etiquette: Build confidence using barbells, racks, dumbbells, and other equipment while learning how to navigate a gym environment comfortably and safely.
Building Your Strength Program: Understand how to progress your lifting and develop a foundation for independent training or participation in group lifting classes.
Who Is This For?
This workshop is ideal for anyone who:
Is new to lifting and wants to learn the fundamentals.
Has experience with lighter weights but wants to progress to heavier strength training.
Wants to improve lifting technique and become more aware of movement compensations.
Feels intimidated by barbells, squat racks, or the gym environment.
Is interested in joining one of our lifting classes but would like an introduction first.
Wants the knowledge and confidence to lift independently.
Workshop Format
We'll begin with a short educational discussion covering the science and benefits of strength training, followed by hands-on instruction and practice with foundational lifts. The majority of the workshop will be spent moving, learning, and exploring technique, with opportunities for individual feedback and questions throughout.
No prior lifting experience is required. All movements can be adapted to your current experience and ability.
Your Instructors
Led by Koa Fit Owner, Brenna Backe, with assistance from Koa Fit Lifting instructors Amanda Conroy and Sarah Brookman.
Friday, December 11th at 1:00 PM
Koa Fit Studio | Boulder, Colorado
90 Minutes | $65
Limited to 10 participants.