Iron & Oak Strength Foundations

An 8-week live barbell program for lifters over 40 who want to squat, press, and deadlift safely. No gym-bro nonsense required.

$349 Enroll now

What you'll learn

  • Master safe, joint-friendly technique on the squat, press, and deadlift that protects you for decades, not just one PR.
  • Build a sustainable training plan around your schedule, recovery, and any old injuries you're working around.
  • Warm up and mobilize correctly so stiff hips, cranky shoulders, and tight knees stop limiting your lifts.
  • Read your own recovery and load progression so you keep getting stronger without burning out or breaking down.

Curriculum

Module 1 — Foundations and the Squat
  • Why lifting after 40 is different (and what to do about it) 45 min
  • Setting your stance, bracing, and bar path for a pain-free squat 60 min
  • Hip and ankle mobility deep dive: hitting depth without the knees 50 min
  • Workshop: Film and fix your own squat with live feedback 90 min
Module 2 — The Press and Shoulder Health
  • Overhead and bench mechanics that spare aging shoulders 55 min
  • Building strong, mobile shoulders with smart accessory work 50 min
  • Pressing variations to work around old shoulder injuries 45 min
Module 3 — The Deadlift and Progression
  • Setting up a deadlift that protects your lower back 60 min
  • Loading progressively without grinding down your joints 50 min
  • Common pitfalls: rounding, ego loading, and skipping recovery 45 min
  • Workshop: Build your 12-week training plan together 90 min

Your coach

Marcus Hale

Barbell Coach, 15 years training masters lifters

Marcus spent six years coaching at **Starting Strength** and **Barbell Medicine** affiliate gyms, where he helped hundreds of lifters over 40 build strength without wrecking their joints. A former competitive powerlifter who learned recovery the hard way after his own back injury at 44, he now specializes in coaching masters athletes back to the barbell safely. He runs this small-group program twice a year.

What lifters say

  • "I came in with a bad back and zero confidence under the bar. By week 3 my squat felt better than it had in a decade. Marcus saved my joints and my mornings."

    Dave Sorensen, Retired Firefighter, 52

  • "Marcus's deadlift module alone was worth the price. I finally pull heavy without my lower back screaming the next day."

    Linda Park, Nurse and Masters Lifter, 47

  • "Practical, patient, and no ego. The live form checks forced me to actually fix my technique instead of guessing from videos."

    Tom Whitfield, Small Business Owner, 58

Common questions

What is the program format?

Eight weekly live coaching sessions (90 minutes each) plus a private group chat. Sessions are recorded if you miss one, but the live form checks are where the real progress happens.

How much time do I need per week?

Plan for about 4 hours per week: 90 minutes of live coaching, plus two or three gym sessions of roughly 60 to 90 minutes each. Most lifters say the live feedback is the most valuable part.

What is the refund policy?

Full refund within 14 days of enrollment if the program hasn't started. Once the cohort begins, you can request a prorated refund through week 2. After that, no refunds — but you keep lifetime access to all coaching videos and plans.

Ready to lift strong again?

Next cohort starts June 9, 2026. Limited to 30 lifters per cohort for personalized coaching.

$349 — one-time payment

Enroll now