Strength Foundations
Twelve weeks from your first hinge to a confident, honest deadlift - bracing, patterning, and programming that survives a real schedule.
Maya LindqvistStrength instructorBeginner(6 reviews)
Most beginner strength programs are written for people who already train. This one isn’t. Strength Foundations starts at the true beginning - how to brace, how to hinge, how to tell a good rep from a bad one - and builds toward a deadlift you can trust, on a schedule that fits around work, family, and sleep.
Every lesson pairs a short demonstration with the reasoning behind it, because a cue you understand is a cue you keep. By the end you’ll have a twelve-week plan you wrote yourself, and the judgment to adjust it when life interferes - which it will.
What you'll learn
- Brace properly before every lift, so heavier weight feels safer, not scarier
- Own the hinge pattern that the deadlift, swing, and pick-up-anything all share
- Read your own bar path and fix the three most common setup mistakes
- Program your first twelve weeks without borrowing an advanced lifter's plan
- Treat rest days as training, not time off
The curriculum
7 lessons · 1h 3m · 1 quiz
- Welcome, and how to train with this courseWhat Strength Foundations covers, what you need, and how to pace the twelve weeks.
- Bracing: the skill under every liftLearn to create pressure and hold position - the single skill that makes every other lift safer.
- The hinge patternHips back, shins quiet, spine long - the movement the deadlift, the swing, and daily life all share.
- Why the deadlift still teaches the whole liftThe bar refuses to lie: what the deadlift diagnoses, and what to watch in your own setup.
- The rest day that counts as trainingRecovery is where the adaptation happens - how to take a rest day that moves you forward.
- Programming your first twelve weeksWrite your own beginner block: three sessions a week, two lifts a session, and rules for the weeks that go sideways.
- Fundamentals checkQuizSix questions on bracing, the hinge, and programming. Pass it and you've graduated.
2 lessons are free to preview - no account needed.
Maya Lindqvist
Strength instructor
Maya teaches strength, conditioning, and the programming choices that hold up under real schedules. She spent six years coaching before teaching full-time, and still tests most of what she assigns herself.
Student reviews
What students say
4.7
6 reviews
No reviews yet. If you've taken this course, yours would be the first.
- Hannah W.
I have started and quit three beginner programs. The difference here is the bracing lesson coming before you touch a barbell - it made the hinge click in a week rather than a month.
- Marcus D.
The twelve-week plan assumes you will miss sessions, which is the first honest training plan I have ever paid for. My deadlift went from apologetic to actually solid.
- Priya S.
Excellent on technique and programming. I would have liked more on accessory work, but that is arguably outside what the course promises.
- Tom B.
The rest-day lesson changed how I think about training more than any of the lifting content. Worth the price on its own.
- Aisha R.
Clear, unhurried, and never once tried to sell me a supplement. The bar path section fixed a setup problem two coaches had missed.
- Daniel K.
Very good. Wish the video demonstrations were longer, but the reasoning behind each cue is explained better than anywhere else I have looked.
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