weight training for women

LIFT classes are programmed with a purpose! We designed these classes to rotate through a bodybuilding style full body workout to sculpt a woman's physique, build muscular strength, and improve endurance. 

Classes are carefully designed by our Personal Trainers to sculpt and strengthen a womans body. This allows for members to progress effectively and master the skills needed in weight training. 

Members who are enrolled in a Nutrition program like the 12 Week Sculpt & Shred or 90 Day Transformation will be tracking their progress through LIFT class in their App.

LIFT coaches are Personal Trainers with Professionalism, Passion, and Personality. They will guide you through the workouts with a proper warmup, big lift, workout, and cool down. Coaches will give modifications and options for many of the exercises and ensure that all members are using (near) perfect form before adding weight. 

LIFT Lower focuses on the Anterior muscles through the legs with an emphasis on the quads. The Big Lifts rotate between back squat and front squat. Other exercises that are a focus for LIFT Lower are: All Lunge Variations (especially front or stationary lunge), Split Squat, All Squat Variations (single leg, goblet, banded, sumo, landmine/ hack, kettlebell). Cardio equipment that is used in LIFT Lower includes: Sled, Ladder, Treadmill.

LIFT Upper focuses on the muscles through the upper body with an emphasis on the Back, Shoulders, Chest, and Arms. The Big Lifts are Barbell Rows, Chest Press, Military Press. Other exercises that are a focus for LIFT Upper are: Single Arm Rows, Dumbbell Chest Press Variations, Chest Fly Pushups, Pullups, Overhead Press, Lateral/ Front Raises, Reverse Fly, Curls, Tricep Extensions, Scull Crushers, Tricep Pushups. Cardio equipment that is used in LIFT Upper includes: Rower, Sled, Battle Ropes.

LIFT Booty focuses on the Posterior muscles through the lower body with an emphasis on the Hamstrings and Glutes. The Big Lifts are Deadlifts and Hip Thrusts. Other exercises that are a focus for LIFT Booty are: All Lunge Variations (especially step ups and curtsy lunges), All Deadlift Variations, Single Leg Truster, Kettlebell Swings. Cardio equipment that is used in LIFT Booty includes: Sled, Ladder, Treadmill.

LIFT METCON is a Full Body Workout designed to challenge your cardio and muscular endurance. The focus will be higher reps, with a lighter weight than you would use in a typical LIFT class.

Every LIFT class is programmed around Progressive Overload

What is the Theory of Progressive Overload?

Once you perfect your form, adding weight little by little over time will signal to your body that you need MORE muscle fibers. The best way to know you are progressing is to track! Make a note after class or log in AppTrainer.

This creates a metabolic response too! But remember, to grow you must eat! Focusing on unprocessed carbs and lean proteins around “BIG LIFT” days will help give energy to your lift, as well as, provide energy (aka calories) for the muscles to grow and recover. 

Article with Video https://blog.nasm.org/progressive-overload-explained