Our Training Philosophy


Hamilton Barbell follows Canada’s Long-Term Athlete Development (LTAD) model, which allows athletes to progress throughout their careers in an efficient, effective and safe manner. We take time with new athletes to determine where they fall in this spectrum and tailor their programming to match.


For all athletes, especially beginners – it’s all about technique. Hamilton Barbell builds a solid foundation first, before loading the movements. Beginner programs focus on perfect technique, not only with the goal of lifting more weight, but to do so safely and without injury.


Hamilton Barbell coaches understand long-term strength program planning, the importance of periodization, heavy weeks and deload weeks, and will work with the athlete to make the most efficient progress towards their goals.


Under-recovery is a bigger problem than over-training, though they are related. We understand the importance of stretching, mobility work and rest days. Our programming always includes warm-ups and cool-downs to ensure athlete health and safety.


Athletes can expect to train 1-2 hours for 3 – 5 times a week. Hamilton Barbell will develop a training program tailored to your sport or goals.