Strength and gym
Olympic weightlifting
Explosive, technical lifts: the snatch and the clean and jerk.
- Hardintensity
- ~420kcal per hour
- Mid costbudget
- Highimpact
Is olympic weightlifting right for you?
Explosive, technical lifts: the snatch and the clean and jerk. It is a hard-intensity, high impact activity that you can do indoors, on your own or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.
Best learned with a coach. Expect to spend up to about £50 a month.
Why try olympic weightlifting
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Teaches a skill. There is always something new to learn, which keeps it interesting.
- Improves flexibility. It takes your joints through a full range of movement.
How to start olympic weightlifting
Join a weightlifting club for coaching; technique comes first.
Get the basics: weightlifting club. Borrow or hire before you buy.
Book a few lessons. Good coaching at the start saves months of frustration.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 15 | Learn the basics and keep every session easy. |
| 2 | 2 | 20 | Repeat last week and add a little time. |
| 3 | 3 | 25 | Add a session or make one a bit harder. |
| 4 | 3 | 30 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure olympic weightlifting is for you?
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