Strength training in Amsterdam East: StrongLifts and Weightlifting with a coach
Looking for strength training in Amsterdam? At CrossFit Zeeburg in Amsterdam East, you learn to lift with a coach beside you in every class. On Thursday evenings there's StrongLifts, for the big basic lifts: squat, deadlift, press and bench. On Tuesday evenings and Saturdays there's Weightlifting, which means Olympic weightlifting: the snatch and the clean & jerk. You can start with two weeks of unlimited training or with Your Strong Start.
You'll find us at Cruquiusweg 96F in Amsterdam East. Never held a barbell? That's fine. You start at your level and we build it up together.
Maybe this sounds familiar. You know getting stronger is good for you. But you walk around a gym and you don't really know what to do. Which weight should you pick? Are you doing it right? Well, with us you don't have to figure that out alone.
Updated: 2026-11-05
Strength training with a coach: why it works faster
Strength training is actually pretty simple. You lift something heavy, you recover, and next time you add a bit. The tricky part is in the details. How do you stand? What's your back doing? Which weight is right for today?
On your own, you end up guessing. You watch a video, you try something and you're not sure if it's right. Or you don't dare go heavier, because you're worried it'll go wrong. Both are a waste of your time.
With us, the workout is ready when you walk in and a coach is watching. They see what you can't see yourself: a knee caving in, heels lifting off the floor, a back starting to round. You get a short cue straight away and you feel the difference on the next rep. So you learn it right from the start. That saves a lot of trial and error.
And there's something else. You train in a small group, and people notice when you're not there. That helps more than you'd think. Starting is easy for most people. Keeping it up is where it usually goes wrong.
You don't need to write your own programme or work out which weight to use. You just show up and we'll take care of the rest.
StrongLifts: squat, deadlift, press and bench
StrongLifts is our class for the basic lifts. These are the exercises almost all strength training is built on:
- Squat: with the bar on your back, you sit down deep and stand back up.
- Deadlift: you lift a bar from the floor until you're standing up straight.
- Press: you push the bar from your shoulders to overhead.
- Bench press: lying on a bench, you press the bar up.
Why these four? Because you make these movements every day. Getting up from a chair is a squat. Picking a heavy bag up off the floor is a deadlift. Lifting a suitcase into the overhead rack is a press. Get stronger at these and you'll notice it outside the gym too.
A coach looks at a few fixed points. They come from CrossFit's movement standards. That way you know what to pay attention to yourself:
| Exercise | What we look for | Common mistake |
|---|---|---|
| Squat | Hips back and down, knees in line with your toes, heels on the floor | Your weight shifts onto your toes, or your lower back rounds |
| Deadlift | Bar against your shins, back straight, hips and shoulders rise together | A rounded back. Then you stop and take weight off |
| Press | Stomach tight, bar travels in a straight line, arms fully locked out | An arched back with your ribs flaring forward |
StrongLifts runs on Thursday from 18:00 to 19:00. Want to read up beforehand on what a good squat looks like? Have a look at our guide to the squat.
Weightlifting: learning Olympic lifting
Weightlifting is Olympic weightlifting. It's the sport you see at the Olympic Games. There are two lifts:
- The snatch: you pull the bar from the floor to overhead in one movement. It usually takes less than a second.
- The clean & jerk: first you bring the bar to your shoulders (the clean). Then you drive it overhead (the jerk). This is the lift where the most weight goes up.
So what's the difference with StrongLifts? There, you lift heavy in a slow, controlled way. In Weightlifting it's about strength and speed together. You get the bar moving up explosively and drop under it really fast. That takes coordination, balance and a good bit of mobility too. That's exactly why it's such a great sport to learn.
A quick word on the terms, because people mix them up all the time. Weightlifting is the Olympic sport. General lifting with weights is usually called weight training or strength training. Our class for Olympic lifting is simply called Weightlifting.
You learn it step by step. For the snatch, it goes something like this:
- A deadlift to halfway up your thighs.
- The same movement, with a quick shrug at the end.
- Pulling the bar all the way overhead in one go, without dropping under it.
- The overhead squat: sitting deep with the bar locked out overhead.
- The snatch from your thighs instead of from the floor.
- The full snatch from the floor.
Each step needs to feel solid before you move on to the next. That takes a while, and that's fine. You'll also learn the hook grip: you tuck your thumb under your fingers, so the bar doesn't slip when things move fast.
Weightlifting runs on Tuesday from 20:00 to 21:00 and on Saturday from 12:00 to 13:00.
Technique first, then weight
My advice for anyone starting out: first get the movement right, then get it right every time, and only then go heavy or fast. That's how CrossFit teaches it too. Skip that order and you're more likely to get hurt, and you'll get less far in the long run.
In practice, that means you start with an empty bar or a light weight. Only when your technique is right every time do we add more. You decide how hard you go, and the coach helps you choose.
Here's how a class feels. You walk in, the workout is ready and a coach is watching. You warm up, practise the technique and then build up to a weight that suits you today. Today, because that changes from day to day. Had a bad night's sleep? Then you just go a bit lighter.
Got pain, an injury or doubts about your health? Check with your doctor or physio first. The coach will adapt the exercises to that. We don't take over the role of whoever's treating you.
Who it's for: beginners, women, 40+ and experienced lifters
Beginners. You don't need to be fit to start. You do need to be willing to train. Every exercise gets scaled. Not pointlessly easy, but right for you and safe. Don't know the first thing about a squat or a deadlift? Then you'll learn it with us.
Women. Lots of women wonder if lifting will make them too bulky. My honest answer: it doesn't happen that fast. Muscle grows slowly, and building a lot of it takes years of focused work. What most people do notice: lifting things feels lighter and everyday stuff takes less effort. Want to know more? Read strength training for women.
40-plus. Age is no reason not to lift. According to CrossFit, the deadlift, squat, clean and press should be the backbone of your strength training for life. We scale everything, and you won't be treated as fragile. For people over 60 there's a separate class, CrossFit 60+, on Monday, Wednesday and Friday from 10:00 to 11:00.
Experienced lifters. Been lifting for a while? Then what you'll get most out of is a second pair of eyes. Small things in your technique often make the difference between getting stuck and making progress. And with Weightlifting you're never done. There's always something to improve.
Would you rather work one-on-one with a coach? That's possible too, we offer personal training. For most people, a group class with a coach is a great way to start, and a lot more affordable.
What to bring and where to find us
Bars and plates are ready and waiting, so you don't need to bring any of that. My tip for your bag:
- Sportswear you can squat deep in.
- Flat, sturdy shoes. Thick running shoes with lots of cushioning aren't great for lifting.
- A bottle of water.
- A towel.
You really don't need weightlifting shoes or a belt at the start. Basics first. You can always look at that later, together with your coach.
You'll find us at Cruquiusweg 96F, 1019 AJ Amsterdam. Handy if you live or work in Amsterdam East, for example in Zeeburg, the Indische Buurt, the Oostelijk Havengebied or on IJburg. People come over from Diemen to train with us too.
Schedule and prices
These are the fixed strength classes in the week:
| Class | Day | Time |
|---|---|---|
| StrongLifts | Thursday | 18:00–19:00 |
| Weightlifting | Tuesday | 20:00–21:00 |
| Weightlifting | Saturday | 12:00–13:00 |
On top of that, there's a WOD every day. WOD stands for workout of the day: our daily group class where strength and conditioning come together. You'll always find changes and open spots in Sportbit. Check the schedule for the whole week.
With a membership, you book classes using credits. These are the prices per 4 weeks:
| Membership | Credits per 4 weeks | 3 months | 6 months | 12 months |
|---|---|---|---|---|
| Strong foundation (2× per week) | 8 | €106 | €101 | €96 |
| Full freedom (unlimited) | 28 | €127 | €122 | €111 |
Prefer to train without a membership? A single drop-in class is €21. A 10-class card is €180 and is valid for three months. Which classes fit your membership and how credits work is all explained on the pricing page.
How to get started
There are two ways to start. Pick the one that suits you.
- Two weeks of unlimited training for €45. You join the classes for 14 days and find out for yourself if it's right for you.
- Your Strong Start: 28 days with 12 guided sessions, three times a week. You build a steady routine and learn the basics properly, with a coach who really keeps track of you.
With the Strong Start, we take on a maximum of three new people a week. That way the coach really has time for you. Not sure which option fits? Just send us a quick message.
Don't wait until you're a bit fitter first. That's exactly what you're coming for. Otherwise next week turns into next month.
Learn to lift properly, with a coach beside you
With Your Strong Start, you learn the basics of strength training the right way, in a steady routine and with a coach who really keeps track of you. No more guessing with weights or videos. You build strength step by step that you'll get something out of for the rest of your life.
- 12 coached CrossFit sessions in 4 weeks, around 3 a week
- A personal starting assessment plus scalable Fit Test as your baseline
- A midway check, so one busy week doesn't break your rhythm
- Final assessment and repeat Fit Test: you see what changed
4.9 out of 5 on Google · 153 reviews
Short excerpts from public Google reviews.
€99 one-off · 12 sessions · personal guidance · no membership
No experience needed. No programmes to figure out. No subscription quietly running on.
Frequently asked questions
How often should I do strength training each week?
My advice: start with twice a week. That's doable next to work and family, and it gives you enough time to recover. Going well and fancy more? You can always come more often later.
Won't I get injured lifting heavy?
Nobody can give you a guarantee. But we do everything we can to keep the risk low: technique first, weight later, and a coach who's watching. Already have pain or doubts? Check with your doctor or physio first, and the coach will adapt the exercises to that.
Do I need a personal trainer to learn to lift properly?
Usually not. In our classes there's a coach in every session, and you get cues at your level. Want to work on something very specific, or prefer training alone with a coach? Then personal training is a better fit, and we offer that too.
Can I compete in Olympic weightlifting?
Yes, there are competitions for all ages. At a meet you get three attempts at the snatch and three at the clean & jerk. Your best snatch plus your best clean & jerk make your total, and the highest total wins. Sounds like fun? Talk to your coach about it.