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Move · Beginner

Strength Foundations

With Zack Lam

Build a base that holds, one honest session at a time.

Strength Foundations is a patient introduction to strength for people who want a base that lasts. Across five lessons you will meet the core lower and upper body patterns, put them together into a simple two-day week, and learn to progress in a way that respects recovery. No maximal lifts and no ego, just the movements that carry over into everything else you do.

5 lessons· about 3 min· Read the first lesson free
Free
Free, and the certificate is the same one
No card needed. Certificate when you finish, verifiable by anyone with the link.

What you leave with

  • Confidence with the core lower and upper body patterns
  • A simple two-day week you can repeat for months
  • A way to progress that respects recovery

What you will learn

5 lessons, in the order you take them, about 3 minutes in all.

1The case for a baseArticle · 1 min · Free preview
2Hinge and squatArticle · 1 min
3Push and pullArticle · 1 min
4Your two-day weekArticle · 1 min
5Progress without strainArticle · 1 min
Lesson 1 of 5 · Free to read

The case for a base

A small, repeatable base beats a heroic month you cannot sustain.

Consistency over many weeks is what builds real strength, so start lighter than you think you need to.

The rest is free too.
Taught by

Zack Lam

3 courses · 13 learners

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Checked before they can publish

ORUS checks every teacher and club before a course of theirs can go live.

Bought here, watched anywhere

Buy on the web, watch on the web or in the app.

A certificate that means it

Issued on how much you actually watched, not on pressing a button, and verifiable by serial.

Common questions

How does the certificate work?
A certificate is issued once you have watched enough of the course, not when you press a button. Progress is counted against the real length of each video, and every quiz must be passed. Every certificate carries a serial anyone can verify.
Where do I watch it?
Courses are bought on the web and watched on the web or in the ORUS app. Your place is remembered, so you start where you stopped.
Who writes these?
Independent coaches and clinicians. Each course names the person teaching it, and nobody can publish one until ORUS has checked them.
Who checks these courses?
ORUS checks the person or the club before they can publish, not each course. Anything a learner reports is read by a person, and a course that breaks the rules is taken down.
Is this really free?
Yes, and no card is needed. You get the same lessons and the same certificate as a paid one.