How to Incorporate Olympic Weightlifting Into Your Training Routine (Includes A Sample Beginner Workout)

When it comes to improving strength, power, and overall fitness, Olympic Weightlifting is one of the most effective and exciting training methods around.

The good news – whether you are doing it for any sport or just for general health and fitness – is that you don’t need to be lifting massive weights or training for hours every day to benefit from Olympic Weightlifting. With the right approach, you can easily incorporate these powerful movements into your general fitness routine to boost your performance and build a strong, mobile body.

I have strength trained for many years, but I have only been Oly Lifting for about 3 years. It has helped take me – along with some other elements of course – from a Top 30% cyclist to a Top 3 cyclist at my gravel cycling races! I am able to sustain my off-road pace and cadence even more than before. It has also helped to further improve my posture and add additional muscle.

What is Olympic Weightlifting?

Olympic Weightlifting centres on two key movements: the snatch and the clean & jerk. Both lifts are all about taking a barbell from the ground to overhead, but each uses a slightly different technique.

The snatch is a single, fluid movement, where the barbell is lifted overhead in one go.
The clean & jerk is done in two stages: first, the barbell is brought to the shoulders (the clean), then pushed overhead (the jerk).

While these lifts may look like they require brute strength, they actually rely just as much on technique, coordination, and mobility. Learning them is a skill in itself, but once you’ve mastered the basics, they’re incredibly rewarding.

Why Should You Include Olympic Weightlifting in Your Routine?

Even if you’re not a competitive athlete, there are plenty of reasons to incorporate Olympic Weightlifting into your workouts:

Build Explosive Power: The quick, dynamic nature of these lifts trains your body to generate force rapidly, which can improve performance in sports and everyday activities.
Full-Body Strength: Olympic lifts engage nearly every muscle group, making them one of the most efficient ways to build total-body strength.
Improve Mobility: These movements require good flexibility in your shoulders, hips, and ankles, and practising them can help increase your range of motion over time.
Enhance Coordination: Because Olympic lifts involve multiple steps and precise timing, they also help improve balance and coordination.

How to Add Olympic Weightlifting to Your Fitness Routine

If you’re new to Olympic Weightlifting, it’s important to start slow and focus on technique. Here’s how to work these lifts into your existing workouts without feeling overwhelmed.

1. Start with the Basics

Before diving into full lifts, break them down into smaller parts to build your confidence and master the technique. For example:

Practise the hang snatch or hang clean, where you start the lift from just above the knees rather than the floor.
Work on the overhead squat to build mobility and stability for the snatch.
Focus on the front squat to strengthen the positions you’ll need for the clean.

These movements are excellent for learning the mechanics of Olympic Weightlifting while still getting a great workout.

2. Warm Up Properly

A solid warm-up prepares your body for the technical and explosive nature of Olympic lifting. Here’s a simple structure you can follow:

Dynamic Stretches (5–7 minutes)

Hip openers, such as lunges with a twist.
Arm swings and shoulder circles.
Ankle rolls and calf raises.
Cat-cow stretches or thoracic spine rotations.

Barbell Warm-Up (5–10 minutes)

Overhead Squat with an empty barbell: 2 sets of 5 reps to improve shoulder and hip mobility.
Snatch Grip Deadlift (light weight): 2 sets of 5 reps to activate the posterior chain and practise positioning.
Hang Power Clean with an empty barbell: 2 sets of 5 reps to rehearse explosive movements.
Pressing Snatch Balance (light weight): 2 sets of 5 reps to engage the shoulders and refine overhead stability.

Movement-Specific Drills (Optional)
If you’re focusing on one particular lift during the session, add drills to reinforce good mechanics. For example:

For the snatch: Snatch grip high pulls or muscle snatches.
For the clean & jerk: Front squats or push presses with light weights.

This approach ensures you’re mobile, activated, and ready to lift.

3. Dedicate a Session or Two Each Week

You don’t need to train like a professional weightlifter to see the benefits. Start by dedicating one or two sessions a week to Olympic Weightlifting, either as standalone workouts or as part of your existing routine.

For example:

Add a 20–30-minute block of Olympic Lifting at the start of your session, when you’re fresh and can focus on technique.
Pair Olympic lifts with complementary exercises, such as squats, presses, or rows, to create a balanced workout.

4. Focus on Quality, Not Quantity

Olympic lifts are technical and require a lot of focus, so it’s better to do fewer reps with excellent form than lots of sloppy ones. Stick to 2–5 reps per set and take longer rests to recover between sets.

5. Use Lighter Weights

Don’t be tempted to load up the bar too soon. Start with lighter weights to build confidence and refine your technique. Even practising with an empty barbell or a broomstick can be incredibly beneficial, especially when you’re learning the movements.

6. Combine with Other Training Goals

Olympic Weightlifting works well alongside other types of training, whether you’re into running, cycling, or general fitness. For example:

Strength Training: Use Olympic lifts as part of your strength programme, complementing them with squats, deadlifts, presses and other movements.
Cardio Workouts: Include lighter, high-rep Olympic lifts in circuit training to build power and endurance. You can of course still do other sports and/or cardio training as well.
Sports-Specific Training: Incorporate these lifts to improve explosiveness and coordination for sports like football, rugby, or tennis.

7. Work with a Coach or Follow a Programme

Even though I am a qualified Personal Trainer and Strength and Conditioning Coach, I started with a Coach and still do sessions with her from time-to-time.

Learning proper technique is essential for safety and success. If you’re serious about Olympic weightlifting, consider working with a coach who can guide you through the lifts and provide feedback. Alternatively, look for beginner-friendly programmes or classes that focus on gradual progression.

A Sample Beginner Workout

Here’s a simple way to start incorporating Olympic weightlifting into your routine. These are just examples of course and are not “the only way”. Once you move beyond getting started, you can start to incorporate off-the-ground / full snatches and clean and jerks.

Day 1

Warm-Up

As above.

Technical Practice (15–20 minutes)

Hang Snatch: 3 sets of 3 reps (light weight).
Front Squat: 3 sets of 3 reps (light to moderate weight).

Strength Work (20–25 minutes)

Overhead Press: 3 sets of 8 reps.
Deadlift: 4 sets of 5 reps.

Accessory Work (10 minutes)

Side Plank Holds: 3 sets of 30 seconds per side for core stability and lateral strength.
Barbell Shrugs: 3 sets of 10 reps (light to moderate weight).

Cool Down (5–10 minutes)

Static stretches for hips, shoulders, and hamstrings.
Foam roll quads, traps, and back.

Day 2

Warm-Up

As above.

Technical Practice (15–20 minutes)

Hang Clean: 3 sets of 3 reps (light weight).
Push Jerk: 3 sets of 3 reps (light to moderate weight).

Strength Work (20–25 minutes)

Back Squat: 4 sets of 5 reps.
Good Mornings: 3 sets of 8 reps (light to moderate weight).

Accessory Work (10 minutes)

Plank with Shoulder Taps: 3 sets of 12 taps per side.
Dumbbell Lateral Raises: 3 sets of 12 reps to complement overhead work.

Cool Down (5–10 minutes)

Static stretches for shoulders, hamstrings, and hips.
Foam roll quads, back, and traps.

Incorporating Olympic weightlifting into your general fitness routine doesn’t have to be complicated. By starting small, warming up properly, focusing on technique, and building gradually, you can enjoy the benefits of these powerful movements without feeling overwhelmed.

Whether you want to build strength, improve mobility, or simply try something new, Olympic Weightlifting is a brilliant addition to any workout plan. So why not give it a go? You might just discover a new favourite way to train!

All forms of exercise carry a risk of injury. Therefore, by following a training programme, suggestions or exercises from simongPT, you do so at your own risk and accept I am in no way liable for any accidents or injuries that arise from your training.