Strength Training and Functional Fitness for Beginners in Portland, Oregon
Brand new to strength training? You’re in the right place. Welcome to our Fundamentals Program.
What is Fundamentals?
At Risio Athletics, we care a lot about quality of movement and safety. Our Fundamentals program is designed to set you up for long-term success by teaching you how to lift weights safely and effectively, and understand what will be expected of you during our group strength and conditioning classes.
You’ll master the following:
Barbell basics
Bodyweight strength and control
Hip hinge and deadlifting mechanics
Olympic Weightlifting
How to properly scale and modify
What members have to say about our Fundamentals program:
“I learned more about strength, conditioning, and weightlifting technique in those four 1:1 sessions than I have in the last ten years.”
- Brenton LeeIt all starts with a conversation
Step 1:
Schedule your No-Sweat Intro.
Step 2:
Complete 4 1:1 Fundamental sessions with a coach at the gym
Step 3
Join our group strength and conditioning classes.
No Sweat Intro
No Sweat means no pressure, no expectations, and no commitment!
During your No-Sweat Intro, you’ll sit down with a coach and talk through your goals, experience (if any), and anything that might be holding you back; previous injuries, accountability, uncertainty, or just not knowing where to start. This is your chance to ask questions and see if Risio is the right environment for you. From there, we’ll map out the right path forward. If you’re totally new to lifting weights, we’ll get you set up with our Fundamentals program.
Four 1:1 Sessions
Instead of rushing into classes and hoping you just figure it out, you’ll spend four one-on-one sessions with a coach who will focus on teaching you the basics of functional fitness. Your coach will break down each lift step by step, give you feedback, and adjust positions so they feel natural and strong in your body. You’ll move at your own pace and be able to ask questions freely throughout the hour! Here’s a glimpse at what we’ll go over in depth:
Barbell basics (squats, presses): Learn proper setup, bracing, and positioning so you can lift safely for all squat variations we do in classes, as well as learn how to get a barbell overhead.
Bodyweight strength and control: Learn where your baseline strength is with pull ups, push ups, handstands (if appropriate), and more. You’ll develop coordination and awareness through core work and shoulder positions, as well as cover the basics of kipping movements.
Hip hinge and deadlifting mechanics: Understand how to use your legs to get the barbell of the floor; we’ll establish a strength baseline during this day too!
Olympic Weightlifting: Learn the basics of cleans (getting the barbell to the shoulder) and snatches (getting the barbell directly overhead from the ground).
By the end of Fundamentals, you’ll understand the basic movement patterns we’ll be performing in classes, and how to scale or modify them to your level so you can always be progressing forward.
Fundamentals pricing: $299.00 for 4 1:1 sessions
Join our Group Classes
You’re a graduate! Now it’s time to exercise, improve, and enjoy your time at the gym!
Once your fundamental sessions are complete, you’ll transition into group classes with a solid understanding of movements, terminology, and expectations. We’ll also get you set up with tools to track your workouts, monitor progress, and stay connected with the community via ZenPlanner and SugarWod.
