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*NEW* Join LIFT from anywhere
This program is designed to accelerate your results and help you reach your goals through strength training and nutrition. Workouts will follow emPOWERed LIFT programming. These exercises are designed to sculpt & strengthen a women's body. You can perform the workouts at home, in a gym, or in the emPOWERed weight room (for emPOWERed members only)
**NOW ADDED** Join your coaches virtually for LIVE LIFT CLASSES! You just need a set of dumbbells!
The nutrition program will focus on using REAL food to reduce body fat, gain body strength, and maintain optional health and energy, You will have customized macros set by your coach. You can log your meals using our meal tracker, which now includes a bar code scanner! No need for myfitnesspal. You will get recipes perfectly portioned for your goals and food preferences.
The emPOWERed LIFT program gives you access to join any of our challenges, like the SHRED!
Join now and begin using your custom training app. Your coach will load your customized program within 48 hours.
weight training for women
What is LIFT Class?
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 1 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)
LIFT Upper 1 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
LIFT Lower 2 AKA Booty Day, 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
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
