Olympic weightlifting is one of the most rewarding and exciting strength sports out there. Whether you’re looking to build muscle mass, develop explosive power, or test yourself against heavy weights, the clean and jerk and the snatch offer a unique challenge. But let’s be honest—starting Olympic weightlifting can feel intimidating. You’re dealing with highly technical lifts, a barbell that moves fast, and a sport where precision is just as important as strength.

As a strength coach, I’ve seen beginners struggle with doubts: “Am I strong enough to start?” “What if I don’t have the right technique?” “Do I need to be an athlete to try Olympic lifting?”

The good news is that anyone can start, regardless of age or experience. The key is to train smart, focus on technique, and build strength progressively. If you’re ready to step onto the platform, here’s exactly how to get started the right way.

What is Olympic Weightlifting?

Olympic weightlifting is a sport built around two technical lifts:

The Snatch – Lifting the barbell from the floor to overhead in one smooth movement.
The Clean and Jerk – Lifting the barbell to the shoulders (clean) and then driving it overhead (jerk).

These lifts require a combination of speed, power, flexibility, and coordination. Unlike traditional strength training, where you might focus on slow and controlled movements, Olympic weightlifting is all about explosiveness. That’s why athletes train for both strength and speed, ensuring they can move efficiently under the bar.

Aside from competition, many strength athletes and gym-goers integrate Olympic weightlifting into their training because of its ability to build muscle, improve overall athleticism, and develop incredible full-body strength.

How To Start Olympic Lifting

Unlike traditional strength training, Olympic lifting demands technical precision, explosive power, and full-body coordination. The learning curve can feel steep, but by focusing on technique first and gradually building strength, you’ll lay the foundation for long-term success.

Step 1: Find a Qualified Coach and the Right Gym

If you want to start Olympic weightlifting properly, the best investment you can make is finding a qualified coach. These lifts are highly technical, and while you can learn some basics from videos, having an experienced eye on your technique will make a huge difference. A coach will teach you proper positioning, bar path, and how to develop power safely.

Look for a gym that specialises in weightlifting or has experienced Olympic weightlifting coaches. Strength Ambassadors, for example, is one of the top places in the UK to learn proper technique in a structured environment. A good gym will also have the right equipment: platforms, bumper plates, and Olympic barbells designed for fast, dynamic lifts.

Step 2: Start Light and Focus on Technique

One of the biggest mistakes beginners make is lifting too heavy too soon. Olympic weightlifting isn’t about brute strength—it’s about technique, speed, and positioning. Before even thinking about maximum weight, you need to feel comfortable with the movements.

Start with an empty barbell to learn the basic positions:

Foot placement – Shoulder-width for the snatch, slightly narrower for the clean.
Grip – A wide grip for the snatch, a slightly wider-than-shoulder grip for the clean and jerk.
Bar path – Keeping the bar close to your body is key for efficient movement.

Beginners should focus on drills and progressions, such as:

Hang Snatch and Hang Clean – Practicing from the knee before moving to full lifts.
Overhead Squats – Developing shoulder and squat mobility for the snatch.
Front Squats – Strengthening the legs and core for the clean.
Presses and Jerks – Building overhead stability and lockout strength.

You Might Like: Your Complete Guide To the Power Clean

Step 3: Build Strength with Key Exercises

Olympic weightlifting is a sport where strong legs, a stable core, and powerful hips make all the difference. While the snatch and clean and jerk are the stars of the show, your training should also include accessory exercises to build strength and address weaknesses.

Some of the best strength-building exercises for Olympic weightlifters include:

Squats (Front and Back) – Essential for building leg strength.
Deadlifts – Strengthening the posterior chain (glutes, hamstrings, and back).
Pulls (Snatch Pulls, Clean Pulls) – Reinforcing proper bar path and explosive movement.
Overhead Press and Push Press – Developing shoulder strength and stability.
Romanian Deadlifts (RDLs) – Improving hamstring flexibility and posterior chain strength.

Remember, Olympic weightlifting isn’t just about lifting heavy weights—it’s about moving them fast and efficiently. That’s why speed training is just as important as strength training.

Step 4: Train Smart and Avoid Common Mistakes

Olympic weightlifting has a steep learning curve, and mistakes are part of the process. However, avoiding common beginner pitfalls will help you progress faster and prevent injuries.

Skipping Warm-Ups – Always warm up your shoulders, hips, and ankles before lifting.
Neglecting Mobility – Stiff shoulders or tight hips can make it difficult to get into the right positions.
Rushing the Process – You won’t perfect the snatch or clean and jerk overnight. Be patient.
Ignoring Recovery – Adequate sleep, nutrition, and mobility work will keep you progressing.

A good rule of thumb is quality over quantity—perfect one aspect of your lift at a time rather than trying to master everything at once.

Step 5: Understand Weight Classes and Progression

If you’re planning to compete, understanding weight classes is important. In Olympic weightlifting, athletes compete in specific weight categories, and training is tailored to optimise performance at a given bodyweight.

But even if you’re not competing, tracking your progress and gradually increasing weights lifted is key. Many lifters follow a structured training cycle, alternating between strength-building phases and technique refinement.

Step 6: Join a Community and Stay Motivated

Olympic weightlifting is a tough but incredibly rewarding sport. Surrounding yourself with a supportive community—whether in-person at a gym or online—can make a huge difference in your motivation and long-term progress.

If you’re training solo, consider recording your lifts to track progress and get feedback from experienced lifters or coaches. Many beginners find that setting small, achievable goals—such as improving their squat or preventing bar swing—keeps them engaged.

Looking to Start Olympic Weightlifting?

Starting Olympic weightlifting in 2025 is all about smart training, patience, and consistency. If you’re serious about learning the sport, find a good coach, build a strong foundation, and trust the process. You don’t need to be an elite athlete to lift—you just need a willingness to learn and the determination to improve.

We’re not here to offer you a generic Olympic weightlifting program. Strength Ambassadors offers beginner Olympic lifting classes in a safe and friendly environment with expert strength coaches and personal trainers.

At Strength Ambassadors, we provide strength training classes, one-on-one coaching in powerlifting, Olympic lifting, and more. Whether you’re a beginner or an experienced lifter, our team of knowledgeable instructors can help you achieve your strength objectives.

Join our YouTube channel to see more videos on how to get better at strength training!

Book a class today!

FAQs

How many training days should beginners start with?

In the beginning stages, two to three training days per week is ideal. This allows time to focus on technique, build strength gradually, and recover properly.

Why does Olympic weightlifting feel slow at first?

Olympic weightlifting slows down initially because beginners focus on learning movement patterns and refining technique. As skill improves, lifts become more explosive and fluid.

Is Olympic weightlifting suitable for women?

Absolutely! Women can benefit greatly from Olympic weightlifting. It builds strength, improves coordination, and helps develop full-body power without excessive load on the joints when performed correctly.

How To Start Olympic Lifting in 2025