Lift with Laura

Lift with Laura is a 12-week program designed for the gym or a well-equipped home gym. The program is split into two six-week training blocks. In weeks 1-6, you’ll progressively build your strength and confidence lifting weights with a mix of heavy compound lifts and accessory movements. Your weekly workouts include:

• Lower Body

• Upper Body

• Full Body

• Lifting Foundations (Optional) 

In the three main workouts, you’ll find a combination of heavy compound exercises that work multiple major muscle groups, plus accessory movements and conditioning to level up your strength and fitness even more. Different parts of each workout are based on reps, laps or time.

The optional Olympic lifting-style session is designed to give you an introduction to Olympic lifting and a space to develop your skills. 

In weeks 7-12, the workouts feature more Olympic lifts and new exercises are introduced to keep you feeling challenged. Some of the Olympic lifts in the Lifting Foundations sessions become more complex, and reps in these workouts also decrease to focus on building strength and power.

Each week also includes a rest day, recovery session and two low-intensity steady-state (LISS) cardio sessions, where you can choose to do cardio such as walking, swimming, rowing or cycling.

Over the 12 weeks, the complexity and difficulty of the exercises increase to keep you challenged, but you’re also encouraged to log your weights in the Sweat app to track your progress and see your strength build. 

Throughout each workout, you’ll have in-app guidance around how hard you should be pushing yourself - aka your RPE or rate of perceived exertion. This is designed to help you continue making progress each week and levelling up without burning out.