"There is no tomorrow!" Apollo Creed - Rocky III

HKWL provides the only FREE weightlifting class in Hong Kong!

What To Expect

We offer Ultra-small group classes in a 1:4 coach to student ratio for all of our classes, introduction classes for beginners, and we provide 1:1 personal training.

If you are a beginner, intermediate or an advanced level athlete, we can help you improve your strength and technique for Olympic Weightlifting.

Introduction to Olympic Weightlifting

Our Introduction to Olympic Weightlifting course is a 6 class course that is perfect for beginners. It’s a small group class (four participants only) structured to take you through all the basic movements of weightlifting. You will learn safe and proper technique, become more knowledgeable about weightlifting, and experience what a normal training session is like!

Day 1 – Snatch (part 1) – FREE TRIAL CLASS
Day 2 – Snatch recap; Clean (part 1)
Day 3 – The Jerk (part 1); Snatch (part 2)
Day 4 – The Jerk (part 2); Clean (part 2); assistance movements
Day 5 – Assistance and Combination Exercises
Day 6 – First official programmed training session Barbell, Strength, and Conditioning


This course is for people who have zero experience with barbell and/or strength training. We suggest that if you are starting brand new, you should start with this fundamental course. You will also learn how to warm up and cool down properly, trunk training and stabilization movements and barbell safety. You will learn theory and technical practice of The Squat, The Deadlift, Pulling exercises, and The Press. You will also learn a full day of Olympic Weightlifting technique. This course will teach you more in 6 short classes than most gym goers learn in their entire lives.

Day 1 – Squat
Day 2 – Pull
Day 3 – Deadlift
Day 4 – Press
Day 5 – Full Training (All movements train so far)
Day 6 – Olympic Weightlifting Technique

Experience the ONLY FREE weightlifting class in Hong Kong
Learn from passionate, knowledgeable, and experienced coaches
Train in a positive environment that promotes excellence and camaraderie
Become a better weightlifter!

If you are an experienced weightlifter – no fret! Our experienced coaches will adjust the sessions to your experience!


No prior weightlifting experience required. This is great for beginners who want to learn and progress.


Introduction to Olympic Weightlifting – 6 Days of Instruction


Barbell, Strength, and Conditioning Basics – 6 Days of Instruction

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