Member Level Monthly Coaching
All programs will begin on the first of every month!
4-week non-custom progressive training program provides a brand new routine every month.
Join the 300+ ladies in our private Ladies Who Lift Facebook and Slack community where we ask questions, share progress, provide inspiration, and check form.
Choose how frequently you want to work out during the week (3, 4, and 5 days a week options)
Access our LWL platform on the True Coach app via mobile or desktop which will break down all of your moves with video demonstration and allow you to track your progress.
Note: If you’d like to change your split while you’re currently subscribed as a member, please purchase another membership with the updated information and cancel your current one. You will not be charged extra!
If you’d like to pause or have any questions about our membership, reach out to admin@ladies-who-lift.com.
Work Out Your Way
Home-Based
Our home-based program gives you the flexibility to get your workout done in the comfort of your own home using dumbbells, mini bands, resistance bands, a bench (highly recommended), and your own body weight.
Gym-Based
Workouts in the gym-based program will be centered around barbells, dumbbells, cable machines, and some other standard gym equipment.
Own Your Schedule and Choose Your Training Split
Three Day Training Split Overview
Day One: quads, glutes, upper body push
Day Two: hamstrings, glutes, upper body pull
Day Three: total body
Four Day Training Split Overview
Day One: upper body push
Day Two: lower body quads and glutes
Day Three: upper body pull
Day Four: lower body hamstrings and glutes
Five Day Training Split Overview
Day One: upper body push
Day Two: lower body quads and glutes
Day Three: upper body pull
Day Four: lower body hamstrings and glutes
Day Five: total body
FAQs
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The Ladies Who Lift Member Programs are appropriate for all fitness levels. What is important is to JUST START, and no one starts by knowing it all. Beginners are encouraged to spend time learning and applying appropriate modifications as needed. The main goal is to increase your strength training knowledge, improve your form, and build confidence!
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No. Only active clients will have access to their current and past programs. You will only have access to your program for the 4 weeks it is assigned to you. If you choose to resign to any level, you will continue to have access to all your current and past programs.
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Dumbbells and/or kettlebells, mini bands, resistance bands, a bench (highly recommended), and your own bodyweight. Modifications or substitutions are easy if you do have everything needed for the workout! The focus of this program is progressive overload, which can come in the form of:
Increasing in the weights you use in the workouts every week/month
Amount of repetitions performed
Quality/improved form of the exercises.
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Barbells, dumbbells, cable machines, and at times, some machines
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The weights you will need will largely depend on your individual strength. What may be heavy for one person may be the appropriate weight for another. The wider variety of weights you have, the better. At minimum, it is recommended you have a pair that YOU consider light, medium and heavy.
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No. these workouts are designed and programed by me to successfully build you a well-rounded routine. You will receive demo videos that will break down each movement with detailed explanations, intended to show you best form practices.
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If you’d like to switch between home, gym, or number of workouts per work, simply purchase an updated membership with the correct info and cancel your current one. You will not be charged extra!
If you need to pause or have any questions, please reach out to admin@ladies-who-lift.com.
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All member-level sales are final. Cancelling your membership will only impact future billing. Your access to TrueCoach will be revoked at the end of that month’s program.
Please note that no refunds will be given once you have been charged for the upcoming month. You can modify your membership status and view your monthly billing date through your account portal.
