Leszek is the founder of Iron John Academy.
Professional software developer by day, mental health vigilante by night.
Ask Leszek for support on gaining confidence, improving resilience, and recovering from the Nice Guy syndrome.
Barbell for Beginners
with Leszek R.
Sundays, every 2 weeks , UFC Gym Ogikubo
Respect the weight, respect your body, and progress one step at a time.
This introductory barbell course teaches five fundamental lifts:
- squat
- barbell row
- deadlift
- overhead press
- and bench press
Each class focuses on one lift — form, mechanics and safety.
Classes run cyclically, so you can join at any point. No experience required.
This class isn’t about showing off. It’s about showing up.
What to Bring
Comfortable gym clothes with a t-shirt allowing free movement. Flat, firm-soled shoes — avoid jogging shoes; socks or barefoot OK. Water bottle and towel.
Questions & Answers
What if it’s my first time to the gym?
In that case, we’ll start slow, do a tour, and probably begin with basic bodyweight exercises before we even touch the bar.
What if I look awkward or don’t know what I’m doing?
You probably will look and feel awkward at first. That’s perfectly fine. Everyone has to start somewhere.
Do I need to check with my doctor if I can attend?
If you’re asking this question, you probably should.
What if I get an injury?
We really, really want to avoid that. Be honest with your body about aches and pains before you start training. Follow instructions regarding form and avoid taking on too much weight. The gym is equipped with a first aid kit, defibrillators, and the coach will be watching you to help in case of any problems.
Will I have muscle pain?
That is quite likely, especially in the muscles you haven’t used for some time. It’s temporary.
Will I get swole and bulky like those people I see in the gym?
Not after one class, but if you do this workout regularly, you will notice positive changes in how you look and feel with your body.
Can I do this workout without a coach?
That is very possible, depending on your condition. If you feel strong and your form is right, you are very welcome to continue the workout by yourself after just one class. There are many resources online.
Is this for men only?
Yes, this class is for men only. The workout routine itself is gender-neutral, but this class will be geared for students with a male physique, who want to build up their masculinity.