We start with your goals, experience, limitations and available time.
We start with your goals, experience, limitations and available time. Then we set a training plan and learn the main exercises.
We begin by assessing movement, available mobility and the exercises with the greatest carryover to your goal. Every session has a clear technical purpose: establish range, tempo and stability, then add load gradually without unnecessary risk.
The basic principle is simple: technique first, load second. If you cannot control an exercise, more weight usually magnifies the problem. Once you master the movement, range and gradual progression, strength training starts producing results.
Who strength training is for
Strength training suits beginners, recreational gym-goers and experienced lifters who want to improve performance. Your goal may be building muscle and strength, improving body composition, supporting fat loss or learning to use free weights with confidence.
You do not need to start with a heavy barbell. Beginners often begin with simpler exercise variations, bodyweight, machines or lighter dumbbells. The goal is to learn the movement before loading it.
What we will train
A strong foundation is built on a few movement patterns: squat, hip hinge, press, pull, lunge, loaded carry and core stability. Most well-designed training is based on these patterns.
Depending on your goal, we can work on squat, deadlift, bench press, overhead press, row, pull-up, hip thrust, lunge and core technique. Exercise selection will reflect your mobility, experience, equipment and priorities.
Why adding weight is not enough
More weight does not automatically mean better training. If it shortens your range of motion, reduces control or shifts work away from the target muscles, a lighter load with better technique may provide a stronger stimulus.
Mechanical tension, control, gradual progression and sufficient volume matter for both muscle growth and strength. We therefore track not only kilograms, but also range of motion, tempo, reps in reserve, recovery and execution quality.
The eccentric phase and movement control
The eccentric phase, or controlled lowering of the load, plays an important role in strength training. It often reveals whether you truly control an exercise. Every repetition does not need to be extremely slow, but the load should not simply drop and each movement should have a clear start, path and finish.
A controlled eccentric helps you feel the target muscles, maintain technique and create a strong stimulus for muscle growth and strength.
Warming up before strength training
A warm-up should do more than simply stretch muscles. It should prepare your body to perform by raising temperature, moving the joints, activating muscles and gradually approaching the working load. Dynamic movement, lighter warm-up sets and exercise-specific preparation usually work best.
Long static stretching immediately before heavy strength work may not be ideal. Static stretching has a place after training, in separate mobility work or in a rehab context.
How coaching works
We start with your goals, experience, limitations and available time. Then we set a training plan and learn the main exercises. Every session has a clear purpose: technique, volume, intensity, control or progression.
Sessions take place at Big One Fitness in Brno. If you also want to train independently, I can prepare a tailored training plan and adjust it as your performance and recovery develop.
Pricing and the first step
An individual session costs 600 CZK, or 500 CZK for students. A 10-session package costs 5,000 CZK, or 4,500 CZK for students. A tailored training plan costs 1,100 CZK, or 900 CZK for students. The intro consultation costs 500 CZK, or 400 CZK for students.
Tell me how long you have trained, which exercises you want to improve and your main goal. I will use that to suggest the first session.
FAQ
Is strength training suitable for a beginner?
Yes. Beginners often benefit most from coaching because they learn sound technique before poor habits become established.
Do I have to lift heavy weights?
Not immediately. Heavy weights make sense once you control the technique and we know they suit you. We start at your current level.
Can strength training help with fat loss?
Yes. It helps preserve muscle, improve body composition and support long-term energy expenditure. Fat loss itself still requires a calorie deficit.
How often should I strength train?
Usually two to four times a week, depending on your goal, experience and recovery. Beginners often need only a simple plan and consistency.
Where do sessions take place?
Strength sessions take place at Big One Fitness, Václavská 6, Brno.