This is our 12-week cycle for beginners with little or no weightlifting experience.

The training weight percentages are based on your bodyweight because we don't expect (or advise) beginners to have established a 1RM snatch or clean & jerk. It is expected, however, that you have an estimated 1RM back and front squat.

As a beginner, you don't need to lift heavy weights in order to become stronger or better at weightlifting. Mastering technique with light weights does not imply stagnation, seeing as it builds coordination, confidence, and develops supporting muscles that may be too weak to handle heavier loads.

Each week consists of 3-4 training sessions, and each session should be completed in less than two hours.