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Liftoff: Couch to Barbell
All day long we pick things up, move things around, put things on shelves, get pulled and pushed every which way. We swear up and down that we will start finally going to the gym.
LIFTOFF helps even the staunchest exercise haters learn to confidently go to a gym and build strength for our everyday lives.
LIFTOFF helps even the staunchest exercise haters learn to confidently go to a gym and build strength for our everyday lives.
ebook
First published December 15, 2021
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544 people want to read
About the author
Casey Johnston
2 books118 followersCasey Johnston is an award-winning writer and cultural critic. Her work covers the intersections of a diverse range of topics, including politics, identity, health, technology, power, womanhood, and embodiment, and has earned critical acclaim from numerous outlets.
Casey grew up in the foothills of the Adirondacks, and received her Bachelor’s of Science in Applied Physics from the Columbia University engineering school. She has worked in media for 15 years, as a senior tech/science/health editor at The Outline; a senior health/tech editor at the New York Times’ Wirecutter; and as the culture editor at Ars Technica. Most recently, she was the editorial director of health and lifestyle coverage at VICE.
In 2016, Casey started a science-based column about strength called Ask A Swole Woman, which now lives within her newsletter, She’s A Beast (shesabeast.co). In December 2021, she published LIFTOFF: Couch to Barbell (couchtobarbell.com), a book and training program for total lifting beginners who want to feel stronger and build a more meaningful, functional relationship with their bodies.
Casey grew up in the foothills of the Adirondacks, and received her Bachelor’s of Science in Applied Physics from the Columbia University engineering school. She has worked in media for 15 years, as a senior tech/science/health editor at The Outline; a senior health/tech editor at the New York Times’ Wirecutter; and as the culture editor at Ars Technica. Most recently, she was the editorial director of health and lifestyle coverage at VICE.
In 2016, Casey started a science-based column about strength called Ask A Swole Woman, which now lives within her newsletter, She’s A Beast (shesabeast.co). In December 2021, she published LIFTOFF: Couch to Barbell (couchtobarbell.com), a book and training program for total lifting beginners who want to feel stronger and build a more meaningful, functional relationship with their bodies.
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Displaying 1 - 30 of 92 reviews
September 19, 2022
I wrote this lol
September 5, 2022
I got this in December 2021 expecting it to be yet another fad situation my lazy behind would quit after a few weeks (see: keto; raw vegan; bodyboss; doing X exercise a day for a month). Instead, it's catalyzed me into being a person who actually cares for her body and wants it to be functional.
This is for anyone, truly. I could barely do 10 bodyweight squats when I started. I can now squat 150. I used to have awful back pain from not moving. All of it has disappeared. In just a few months, I've managed to mostly unfurl my lifelong tendency to slouch. The program has forced me to eat better so that I keep making gains. I'm a type A excessive person, and weightlifting is teaching me to be zen. I cannot recommend this book enough to anyone.
Most importantly, that 35 lb bag of dog food is super easy to carry up the stairs. My pup is grateful.
This is for anyone, truly. I could barely do 10 bodyweight squats when I started. I can now squat 150. I used to have awful back pain from not moving. All of it has disappeared. In just a few months, I've managed to mostly unfurl my lifelong tendency to slouch. The program has forced me to eat better so that I keep making gains. I'm a type A excessive person, and weightlifting is teaching me to be zen. I cannot recommend this book enough to anyone.
Most importantly, that 35 lb bag of dog food is super easy to carry up the stairs. My pup is grateful.
Read
July 12, 2022Wasn’t going to put this book on goodreads but since I am behind on my reading goal, yes I read a book about weightlifting and yes I am getting ripped
February 7, 2023
I've made at least five or six serious attempts to get into weight lifting before, not even counting my own home efforts with dumbbells and some other "follow along at home" programs. I usually quit within 1-2 months; for a variety of reasons, it's never stuck as well as my running habit.
I've reached a point in my health now where I really, really need the benefits of weight lifting. I'm going to give this a shot and update my review later with how it goes. The book seems great so far, but I want to get a sense of how it pairs with the spreadsheet and actual real world experience.
Quick note: This book doesn't claim to be medical advice, and I'm NOT using it in place of that. I've worked with medical professionals extensively on my injury recovery. I'm approaching this as long-term protection against the little aches and pains when you're not strong enough for everyday life.
--
February 2023 update: this book has been life-changing for me. I spent my first two months slowly building up from bodyweight movements and light dumbbells to using the empty bar. After I felt confident in my form, I spent the next two months after that cranking up the weight.
Four months after starting Liftoff, I can squat 135 lbs for 5 sets of 5 reps. More importantly, I had pain that lingered after some injuries last year, and it was totally gone by the third month. My quality of life is vastly better now. I feel strong and happy on a day to day basis, and I look forward to my barbell training sessions.
I don't think every person out there will need this book. There are free beginner weightlifting programs you can follow; https://thefitness.wiki/routines/r-fi... is a good one that's fairly similar to Liftoff. That said, Liftoff was very valuable for me because of all the encouragement and advice that came with it. I think it's especially good for anyone who has felt pressured to eat less when exercising. I never thought I was under-eating, but in retrospect, it's probably the #1 thing that undermined most of my past attempts.
I've reached a point in my health now where I really, really need the benefits of weight lifting. I'm going to give this a shot and update my review later with how it goes. The book seems great so far, but I want to get a sense of how it pairs with the spreadsheet and actual real world experience.
Quick note: This book doesn't claim to be medical advice, and I'm NOT using it in place of that. I've worked with medical professionals extensively on my injury recovery. I'm approaching this as long-term protection against the little aches and pains when you're not strong enough for everyday life.
--
February 2023 update: this book has been life-changing for me. I spent my first two months slowly building up from bodyweight movements and light dumbbells to using the empty bar. After I felt confident in my form, I spent the next two months after that cranking up the weight.
Four months after starting Liftoff, I can squat 135 lbs for 5 sets of 5 reps. More importantly, I had pain that lingered after some injuries last year, and it was totally gone by the third month. My quality of life is vastly better now. I feel strong and happy on a day to day basis, and I look forward to my barbell training sessions.
I don't think every person out there will need this book. There are free beginner weightlifting programs you can follow; https://thefitness.wiki/routines/r-fi... is a good one that's fairly similar to Liftoff. That said, Liftoff was very valuable for me because of all the encouragement and advice that came with it. I think it's especially good for anyone who has felt pressured to eat less when exercising. I never thought I was under-eating, but in retrospect, it's probably the #1 thing that undermined most of my past attempts.
March 19, 2022
ok, truly feels a bit life altering: after a lifetime of being scared of the gym and particularly weightlifting, this book has moved me to go touch barbell.
this is what i have been missing! a focus on building practical strength, rather than losing weight/looking good/moving this five pound dumbbell but nothing more because as a woman you wouldn’t want to look too bulky, would you? and guides you through everything you’d need to know to start, great for a total noob like me.
this is what i have been missing! a focus on building practical strength, rather than losing weight/looking good/moving this five pound dumbbell but nothing more because as a woman you wouldn’t want to look too bulky, would you? and guides you through everything you’d need to know to start, great for a total noob like me.
November 21, 2022
Literally life-changing, I went from not being able to lift at all to confidently slinging barbells around and deadlifting 200 pounds in a little over six months. Could not recommend any more highly!
March 17, 2024
Each day I walk into the gym and wonder if today's the day I won't be able to lift the weight I plan to based on this program, and each day I am surprised when it turns out I can lift it. I have one week left, and I am lifting heavy (for me) weights. Casey's program works! The writing itself is conversational and clear, and geared toward the doubters who don't think they can lift heavy things. She encourages the reader and explains expectations and the science behind weightlifting. She also focuses on the functionality of lifting weights: stowing luggage overhead in a plane, lifting the big bag of kitty litter, etc. I've noticed that my heavy bags of groceries aren't so heavy anymore, my bike feels lighter, and I carried 20 lbs of ice across a parking lot without a second thought.
I wish the book had more information about gym etiquette and how to do the seemingly simple things, like actually putting the weights on the barbell. I also would have liked more explanation about the body recomposition process timeline, like is that something I should expect during the 12 week program or is that what happens over years of weightlifting? And I wish that in the plateau section, there was more about maybe there's an injury or something wrong, and that's why you can't add more weight.
About the program itself, I found the restriction on cardio/steps to be untenable to maintain since I walk and bike a lot as transportation, and I went Nordic skiing most weekends during the program. Cardio is really important for my mental health. However, the activity didn't seem to hold me back too much, and I just tried to make sure I still incorporated rest days.
The recommended protein intake was impossible to achieve. After tracking my macros for 2 weeks and not even getting 2/3rds of the recommended protein, I kind of gave up and settled for making sure each meal especially breakfast) was protein forward (so I traded my oatmeal for yogurt or eggs most days) and I had some protein rich snacks throughout the day. Once I even added a scoop of protein powder to a smoothie 🤮. Probably never even ate 100 grams in a day, much less my body weight in grams.
I wish the book had more information about gym etiquette and how to do the seemingly simple things, like actually putting the weights on the barbell. I also would have liked more explanation about the body recomposition process timeline, like is that something I should expect during the 12 week program or is that what happens over years of weightlifting? And I wish that in the plateau section, there was more about maybe there's an injury or something wrong, and that's why you can't add more weight.
About the program itself, I found the restriction on cardio/steps to be untenable to maintain since I walk and bike a lot as transportation, and I went Nordic skiing most weekends during the program. Cardio is really important for my mental health. However, the activity didn't seem to hold me back too much, and I just tried to make sure I still incorporated rest days.
The recommended protein intake was impossible to achieve. After tracking my macros for 2 weeks and not even getting 2/3rds of the recommended protein, I kind of gave up and settled for making sure each meal especially breakfast) was protein forward (so I traded my oatmeal for yogurt or eggs most days) and I had some protein rich snacks throughout the day. Once I even added a scoop of protein powder to a smoothie 🤮. Probably never even ate 100 grams in a day, much less my body weight in grams.
January 16, 2023
About a month into this program - I’ve skipped about 5-6 weeks as I’ve increased weight. I’m at the barbell now and I genuinely love lifting so far. Curious to see how it goes as I push myself much harder but the progressive nature and functional movements are really rewarding. I have not followed her advice to cease all other activity since I’m training for a race and into my peloton so not optimal, but that’s ok.
Update: I’m now over a year in and still mostly following the weight training regimen of C2B. It is so fun, I definitely feel stronger, love waking up feeling DOMS and I can eat more :). The main challenge I have as I’ve increased weight is that beyond a certain weight, my form deteriorates (squat not low enough, bench press doesn’t go down far enough, etc). I had a trainer help me a bit on form for 5 sessions back in spring focusing on these same exercises but it’s still an effort to improve form. Also deadlifting heavier weight scares me given potential for back injury. So I’ve kind of leveled out squatting and deadlifting around my weight. I guess a question I would have is whether it’s better to reduce weight with great form or push weight with some deterioration in form hoping that comes with time? I diagnose myself as fearful of actually lifting to failure and hurting myself. Trying to make some progress there is this year’s goal. On the strength side I supplement with 5-10min core most days and some Peloton arms and shoulders dumbbell work - sorry Casey!
Update: I’m now over a year in and still mostly following the weight training regimen of C2B. It is so fun, I definitely feel stronger, love waking up feeling DOMS and I can eat more :). The main challenge I have as I’ve increased weight is that beyond a certain weight, my form deteriorates (squat not low enough, bench press doesn’t go down far enough, etc). I had a trainer help me a bit on form for 5 sessions back in spring focusing on these same exercises but it’s still an effort to improve form. Also deadlifting heavier weight scares me given potential for back injury. So I’ve kind of leveled out squatting and deadlifting around my weight. I guess a question I would have is whether it’s better to reduce weight with great form or push weight with some deterioration in form hoping that comes with time? I diagnose myself as fearful of actually lifting to failure and hurting myself. Trying to make some progress there is this year’s goal. On the strength side I supplement with 5-10min core most days and some Peloton arms and shoulders dumbbell work - sorry Casey!
August 26, 2022
An excellent onramp for strength training and weightlifting. This book is bursting with helpful knowledge about going to the gym and dieting and all these other aspects of working out. Perfect for beginners, useful for most people. Casey is a journalist by trade, she brings that level of critical rigor to exercise and dieting and to the culture around all that. That's what elevates the book for me. This is the first thing I recommend to anyone who wants to get strong and isn't already.
November 1, 2022
I love this program! Casey's approach is accessible, compassionate, and applicable to a wide variety of folks. She can help you not just lift big dumb weights, but be happier and more at peace in your body.
As someone who has lifted before and is only avoiding the gym as a COVID precaution at this point, I started with some weight for each exercise (as opposed to just bodyweight) and have worked steadily up from there. The progression plan is challenging without being intimidating. Casey's research is sound and she presents it in a very digestible way. She provides a ton of resources to help you do each exercise to maximum effect and safety, and great explanations for why you should do them. The emphasis on mobility and functional strength is incredibly approachable (and practical!).
Most of all I think I appreciate her vulnerability and frankness around her own journey with fitness. I struggled for many years to stop putting so much stock in the numbers on the bathroom scale, and having Casey affirm that with all her research and personal openness has truly changed my relationship with food and the way I see my body. I really felt I could trust what she was telling me. It's a much-needed breath of fresh air in an industry that is particularly busted in how it sells itself to women.
I'm in the middle of week 9 right now, and while I don't have concrete goals beyond "finish the 12 weeks," I both am excited to figure out what comes next and confident in knowing I have a really solid resource in this book to guide me.
As someone who has lifted before and is only avoiding the gym as a COVID precaution at this point, I started with some weight for each exercise (as opposed to just bodyweight) and have worked steadily up from there. The progression plan is challenging without being intimidating. Casey's research is sound and she presents it in a very digestible way. She provides a ton of resources to help you do each exercise to maximum effect and safety, and great explanations for why you should do them. The emphasis on mobility and functional strength is incredibly approachable (and practical!).
Most of all I think I appreciate her vulnerability and frankness around her own journey with fitness. I struggled for many years to stop putting so much stock in the numbers on the bathroom scale, and having Casey affirm that with all her research and personal openness has truly changed my relationship with food and the way I see my body. I really felt I could trust what she was telling me. It's a much-needed breath of fresh air in an industry that is particularly busted in how it sells itself to women.
I'm in the middle of week 9 right now, and while I don't have concrete goals beyond "finish the 12 weeks," I both am excited to figure out what comes next and confident in knowing I have a really solid resource in this book to guide me.
February 22, 2022
It has everything you need to start a barbell weight lifting program to get stronger. It motivated me to start lifting!
August 31, 2022
I thought this book was really clearly written, and the spreadsheet and videos it came with look really helpful. Now I just have to, you know, actually do it. 😅
March 24, 2025
I’m not doing this program exactly but I’ve been using elements of it, and getting a lot out of the tips on form, recovery, etc. Super accessible for anyone getting into lifting weights!
August 26, 2022
"The last mile" taking you from wanting to lift weights for your health, but not knowing where to begin, to actually starting to lift. I teach adults (mostly women) to lift weights, and I recommend this program and all of the writings of Casey Johnston.
October 4, 2025
this is a really great starter lifting plan with a lot of supplementary material.
August 31, 2022
I highly recommend this book for anyone who has an interest in lifting, especially women and beginners!
January 6, 2023
Loved this book. I’m very familiar with lifting weights, and have been doing so for years, so the first couple of stages in the book weren’t necessarily written for me.
HOWEVER! Casey’s clarity around the reasons for and benefits of lifting allowed me to really focus in on what I was looking for out of my workout plans and let go of the unnecessary, trendy exercises that were taking up my time and energy and giving me little in return.
I’ll also say that I’ve been trying to get my 65+ mother into any kind of exercise for some time, and the selling point of body weight + no sweat + feeling more capable and competent in day to day life has so far been a winner. If you have someone in your life that associates exercise with torture, rather than success and food, send them Liftoff!!
Thanks, Casey.
HOWEVER! Casey’s clarity around the reasons for and benefits of lifting allowed me to really focus in on what I was looking for out of my workout plans and let go of the unnecessary, trendy exercises that were taking up my time and energy and giving me little in return.
I’ll also say that I’ve been trying to get my 65+ mother into any kind of exercise for some time, and the selling point of body weight + no sweat + feeling more capable and competent in day to day life has so far been a winner. If you have someone in your life that associates exercise with torture, rather than success and food, send them Liftoff!!
Thanks, Casey.
July 3, 2024
Changed my life btw
January 5, 2023
This was an excellent resource to help me start my strength training journey! I have a highly motivated “give it all you’ve got” personality when it comes to exercise, which has resulted in many injuries and a scary run in with rhabdomyolysis after a do-it-yourself HIIT workout that I jumped into without proper physical preparations. I needed something to take my body slowly and carefully through a comprehensive weight training routine to build up the core foundational strength that I lacked.
After being very sedentary during the 2020-2021 years of the pandemic, plus a bout with rhabdomyolysis when I tried to jump back into exercising, I became nervous about overdoing anything and hurting myself. This was the perfect guide to create slow and steady strength. I should be clear, nervous doesn’t cut it. I had become scared of sore muscles after having rhabdo. Casey’s concept of eating well and progressing slowly (starting with body weight only in Phase 1!!) without the need to destroy your muscles each time sounded like the right idea. It was! This book and program was therapy for me. I knew and trusted my body better by the end of it, not to mention knowing (and having confidence in) barbell equipment and exercises for the first time in my life.
My weight stayed pretty stagnant through the entire program, but I got loads stronger. I picked back up running after I finished the core part of the program and was amazed at the difference, at what it felt like to use my body with new core strength. I also stopped worrying as much about dieting while working out and just made sure to eat enough and know that strength was what I was after for my health, not a weight goal.
Whenever I fall out of my normal exercise routine for a month or two, I jump right back in to the beginning of Phase 3 to retrain my body and build back up to where I left off.
Thank you, Casey, for this wonderful resource! It was exactly what I needed!
After being very sedentary during the 2020-2021 years of the pandemic, plus a bout with rhabdomyolysis when I tried to jump back into exercising, I became nervous about overdoing anything and hurting myself. This was the perfect guide to create slow and steady strength. I should be clear, nervous doesn’t cut it. I had become scared of sore muscles after having rhabdo. Casey’s concept of eating well and progressing slowly (starting with body weight only in Phase 1!!) without the need to destroy your muscles each time sounded like the right idea. It was! This book and program was therapy for me. I knew and trusted my body better by the end of it, not to mention knowing (and having confidence in) barbell equipment and exercises for the first time in my life.
My weight stayed pretty stagnant through the entire program, but I got loads stronger. I picked back up running after I finished the core part of the program and was amazed at the difference, at what it felt like to use my body with new core strength. I also stopped worrying as much about dieting while working out and just made sure to eat enough and know that strength was what I was after for my health, not a weight goal.
Whenever I fall out of my normal exercise routine for a month or two, I jump right back in to the beginning of Phase 3 to retrain my body and build back up to where I left off.
Thank you, Casey, for this wonderful resource! It was exactly what I needed!
August 24, 2025
Basically builds up to a simple beginner powerlifting-type program, plus instruction on general stuff like gyms and how much protein to eat, and a lot of reassurance that it's normal to be intimidated by both weight training and the gym. It's mostly aimed at women but doesn't have to only be.
I started with a little experience and knowledge already (but a few years ago, and not really with lifting heavy or barbell) so I started with phase 2 (dumbbells) and am really enjoying lifting (in phase 3 now). After doing super-tough workouts in the past that were higher reps/lower weight and more conditioning-focused, I was surprised that I could do what feels like so little and still see the same results. I'm not interested in counting calories, but her constant encouragement that you may not be eating enough (even if you think you are) did get me to feel more comfortable erring on the side of a calorie surplus if I wasn't sure, and slowly gain weight. I am approximately counting my protein and probably eating better just because of being sure to hit my protein target for the day (a little less than she recommends, about 0.7 g/lb of body weight). I'll definitely continue to lift past this program.
Johnston's writing is great as always, but there are quite a lot of typos in this book (nothing that made it confusing though). For me one of the most embarrassing things was figuring out how to use all the gym equipment, so I would have appreciated more instruction on that (like where to set the hooks/safeties/bench in the rack, clips on the barbell, etc.). You can find that info elsewhere online, but the rest of the book is so detailed that I was surprised that wasn't included. Maybe she decided equipment varies too much for it to be useful? Overall, I would recommend this as a gentle intro to lifting.
I started with a little experience and knowledge already (but a few years ago, and not really with lifting heavy or barbell) so I started with phase 2 (dumbbells) and am really enjoying lifting (in phase 3 now). After doing super-tough workouts in the past that were higher reps/lower weight and more conditioning-focused, I was surprised that I could do what feels like so little and still see the same results. I'm not interested in counting calories, but her constant encouragement that you may not be eating enough (even if you think you are) did get me to feel more comfortable erring on the side of a calorie surplus if I wasn't sure, and slowly gain weight. I am approximately counting my protein and probably eating better just because of being sure to hit my protein target for the day (a little less than she recommends, about 0.7 g/lb of body weight). I'll definitely continue to lift past this program.
Johnston's writing is great as always, but there are quite a lot of typos in this book (nothing that made it confusing though). For me one of the most embarrassing things was figuring out how to use all the gym equipment, so I would have appreciated more instruction on that (like where to set the hooks/safeties/bench in the rack, clips on the barbell, etc.). You can find that info elsewhere online, but the rest of the book is so detailed that I was surprised that wasn't included. Maybe she decided equipment varies too much for it to be useful? Overall, I would recommend this as a gentle intro to lifting.
January 5, 2023
I've been hesitant to write a review without really getting to the point of having achieved results, but I can say with sincerity that this is a genuinely approachable, inclusive, concise introduction to weightlifting.
I'm a perhaps stereotypical out-of-shape Millennial male office dork with dainty T-rex typist's arms, and I've been scared of the gym forever, despite abundant free membership opportunities from my university and employer. I really liked how this book is aimed at getting you there in a manageable way, and I think it's effective at that.
My physiotherapist encouraged me to get in the gym as a means of treating some long-term concussion and neck issues, and instead of jumping in, I used Liftoff to build some confidence and capacity at home to work my way up to it. The phases are really clearly laid out, and the instruction videos are solid. When it came to phase three...I failed the Swole Woman. I'm just too self-conscious, and I couldn't bring myself to get in the gym by myself and walk up to a squat rack like I knew what I was doing. I've done a few sessions with a trainer to get acquainted, and I am using some of Casey's hated machines (sorry...) to focus on some particular areas that are helpful for me from a therapy standpoint. However, I don't know if I would have finally gotten there without Liftoff. It gave me much more of an appreciation of weightlifting, and I can say with honesty that I find most of the dumbbell and barbell stuff I've done to be more enjoyable than working with machines. Liftoff also helped me feel less ignorant about the whole process, and I feel like I can have more informed conversations with trainers, friends who lift, etc.
I'm a perhaps stereotypical out-of-shape Millennial male office dork with dainty T-rex typist's arms, and I've been scared of the gym forever, despite abundant free membership opportunities from my university and employer. I really liked how this book is aimed at getting you there in a manageable way, and I think it's effective at that.
My physiotherapist encouraged me to get in the gym as a means of treating some long-term concussion and neck issues, and instead of jumping in, I used Liftoff to build some confidence and capacity at home to work my way up to it. The phases are really clearly laid out, and the instruction videos are solid. When it came to phase three...I failed the Swole Woman. I'm just too self-conscious, and I couldn't bring myself to get in the gym by myself and walk up to a squat rack like I knew what I was doing. I've done a few sessions with a trainer to get acquainted, and I am using some of Casey's hated machines (sorry...) to focus on some particular areas that are helpful for me from a therapy standpoint. However, I don't know if I would have finally gotten there without Liftoff. It gave me much more of an appreciation of weightlifting, and I can say with honesty that I find most of the dumbbell and barbell stuff I've done to be more enjoyable than working with machines. Liftoff also helped me feel less ignorant about the whole process, and I feel like I can have more informed conversations with trainers, friends who lift, etc.
January 5, 2023
After being a yoga/walking/pilates gal, I started lifting weights in 2020 just to mix things up and have something to work on during the isolation of the pandemic. I started off with videos online but all of them were pushing toward some "beach body" type of goal as opposed to a performance goal like doing a handstand or a pullup. Liftoff not only was exactly what I was looking for at that time but it also introduced me to a community of people who are all about weight neutral fitness as a baseline and becoming a strong bad ass as a goal and it's been eye opening and challenging and fun. I feel like I finally got to exhale about my "body goals" and now can just revel in the gainz (or the rest - that's important too). Coming into 2023 not beating myself not beating myself up about fitness in general is just one of the many reasons to give it a shot. I feel like my body is no longer an old clunker I have to drag around to get places but a sophisticated machine which makes me feel like asking, "I wonder what else this baby can do." Read it!
January 5, 2023
My comments about this are similar to other reviewers. This book is very useful for doing just what it says- guiding you from little or no knowledge about weights, to giving you a useable, thorough, easy-to-follow system for increasing your strength. Through the videos that are linked in the book, the author also does a great job of walking you through the details of how to lift safely, how to focus on form, etc. She has really covered a lot of bases with this. For example, there are recommendations for resources about what to do next as you progress ‘past’ her system, and she spends a good amount of time focused on the challenges we might face regarding our concerns about weight, eating, and whether or not lifting makes you ‘big’ (a frequent worry for many women that are new to lifting). When all is said and done, having this book is like having a smart friend that wants to help you get stronger and anticipates the concerns you have along the way.
June 3, 2023
I didn't even really "do" this program - I started off with the bodyweight stuff and it felt good, but when it came time to go to the gym 3x a week I simply did not want to make the time for that, or cut back on climbing when I was there. I definitely don't keep track of my protein intake and I'm 99% sure I'm not eating the recommended amount for ramping up weights.
But! Just doing the bodyweight stuff at the beginning helped me figure out good form so well, not just for the exercises but as Johnston promises, for everyday life stuff. My climbing buddies told me I was looking much better on the wall very soon after I finished the Phase 1 part. And! I got to "barbell" a lot slower than the program outlines for all the don't-wanna reasons above, but I'm there now! And getting steadily, noticeably stronger!
Highly recommend this one for making something that can be very intimidating into something super accessible and doable.
But! Just doing the bodyweight stuff at the beginning helped me figure out good form so well, not just for the exercises but as Johnston promises, for everyday life stuff. My climbing buddies told me I was looking much better on the wall very soon after I finished the Phase 1 part. And! I got to "barbell" a lot slower than the program outlines for all the don't-wanna reasons above, but I'm there now! And getting steadily, noticeably stronger!
Highly recommend this one for making something that can be very intimidating into something super accessible and doable.
August 31, 2025
I don’t see the value in paying for this book. While it gives you access to video content, the quality is disappointing. The videos aren’t well edited, and I ended up searching YouTube for better-made tutorials.
In Phase 2, for example, the dumbbell overhead press video cuts off at the top, you can’t even see her full range of motion, which is crucial when learning proper form.
Then in Phase 3, where the program is supposed to introduce barbell training, she’s using what looks like a broomstick or mop handle instead of an actual barbell. That doesn’t instill much confidence for someone trying to transition to real equipment.
There are much better free resources out there. MegSquats, for instance, has a free beginner program on Instagram and offers excellent, clear video instruction on YouTube that’s far more useful for someone just starting out.
I really wanted Couch to Barbell to be worth it, but I can’t recommend it when higher-quality content is available for free.
In Phase 2, for example, the dumbbell overhead press video cuts off at the top, you can’t even see her full range of motion, which is crucial when learning proper form.
Then in Phase 3, where the program is supposed to introduce barbell training, she’s using what looks like a broomstick or mop handle instead of an actual barbell. That doesn’t instill much confidence for someone trying to transition to real equipment.
There are much better free resources out there. MegSquats, for instance, has a free beginner program on Instagram and offers excellent, clear video instruction on YouTube that’s far more useful for someone just starting out.
I really wanted Couch to Barbell to be worth it, but I can’t recommend it when higher-quality content is available for free.
January 5, 2023
I bought this package online after listening to Casey Johnston on the Why is This Happening podcast with Chris Hayes (that episode is just a long and extremely effective argument for weightlifting for The Rest Of Us — highly recommend!), and my husband and I started the program together around Christmas. I deeply love the specificity and the level of just plain understanding that she shows for regular folks just starting out. Titles like “Going to the gym, from an Emotional Perspective” and lists of affirmations for people feeling imposter syndrome at the gym really illustrate that pragmatic compassion. We are really excited to go through this program as a means of establishing a strength base and reduce risk of injury running. We’re in week 2 and finding it really easy to follow once you find all the right spots for the guides, etc!
January 6, 2023
I've been lifting for years, but I loved this book. It's a great reminder of all the little things you can let slide when you get into a habit, and it helped me double-check my form and routine. I'm going to have my mom read it too. She doesn't like that I lift heavy, but the first 2 phases will work out well for her since she's always looking for new workouts to do but is never happy with what she finds. It's a great resource for someone starting from scratch or someone restarting after taking time off or someone like me who's been lifting for a while.
Even if you don't think lifting is for you, give this book a try. Lifting can be something to add in as cross-training (which is how I use it) or you might find you like it more than whatever you're currently doing and switch your workouts entirely.
Even if you don't think lifting is for you, give this book a try. Lifting can be something to add in as cross-training (which is how I use it) or you might find you like it more than whatever you're currently doing and switch your workouts entirely.
February 20, 2024
Five stars! This book tells you exactly what to do to get from the couch to the barbell. There’s a little extra about eating, rest, and the body, but the main idea is crystal clear. Casey Johnson is amazing.
This book showed me I don’t want to get to the barbell (I really want to run, too, and really, really don’t want to go to the gym) and that’s ok. The freedom in this book—and all books!—lies in what you do with the knowledge. And I’m pausing at Phase 2 with my little handy dandy free weights. Very happy with what it gave me. Long live Swole Woman!
This book also made me feel very good about my body/what I can do to with it in a non-preachy way. Johnson is really good at about giving you the most important information, then detailing it. A really talented writer, Johnson is, among other things!
This book showed me I don’t want to get to the barbell (I really want to run, too, and really, really don’t want to go to the gym) and that’s ok. The freedom in this book—and all books!—lies in what you do with the knowledge. And I’m pausing at Phase 2 with my little handy dandy free weights. Very happy with what it gave me. Long live Swole Woman!
This book also made me feel very good about my body/what I can do to with it in a non-preachy way. Johnson is really good at about giving you the most important information, then detailing it. A really talented writer, Johnson is, among other things!
January 6, 2023
This book has been life changing. Having lost 80 lbs at age 60+, I was looking to add muscle, improve balance and improve strength and stave off osteoporosis which afflicts so many elderly women. The changes have been nothing short of remarkable. I can move my body through the world easier than I have been able to in decades. I now work out with a personal trainer to target specific muscle groups and because I am still not ready to go to a gym (darn Covid!)
Casey has such an easy going approachable attitude and her blog posts and instructions are welcoming and encouraging. The book is super easy to follow for a true beginner as I was. I am grateful I stumbled on this book and her community.
Casey has such an easy going approachable attitude and her blog posts and instructions are welcoming and encouraging. The book is super easy to follow for a true beginner as I was. I am grateful I stumbled on this book and her community.
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