LIFT (WS) 8-Week series April 28th-June 21st

About the Class

Women's Strength 8-Week Lifting Series Where women learn to get strong—inside and out—by lifting heavy. Our 8-week lifting series is designed for women of all ages and stages, using barbells as the foundation to build strength through progressive overload. Each day of the week is centered around a specific lift, allowing you to master the movement, increase resistance over time, and track your progress with confidence. Weekly Lift Focus Monday – Bench Press + KB Snatches Focus: Horizontal push + explosive vertical pull Tuesday – Pull-Ups + Barbell Bent Over Rows Focus: Vertical and horizontal upper body pulling Wednesday – Deadlifts + Pushups Focus: Hinge strength + upper body push endurance Thursday – Clean & Jerk + Pistol Squats Focus: Explosive total-body movement + single-leg strength Friday – Back Squats + Handstands Focus: Bilateral strength + inversion control Saturday – Dips + Barbell Getups Focus: Mid-range pressing + full-body coordination Class Structure Mobility & Movement Prep – Targeted warm-up to improve range of motion and reduce injury risk. Primary Lift – Dedicated time to build strength in the day’s focus lift using progressive overload. Accessory Work – Supporting exercises to reinforce mechanics and improve strength in related muscle groups. Metabolic Finisher – A circuit-style finisher that applies the lift in a conditioning format for endurance and power. Strength Progression Timeline Weeks 1–2: Hypertrophy Phase (8–10 reps) – Build muscle, refine movement, and improve stamina. Weeks 3–4: Strength Phase (6–8 reps) – Add load and focus on technical efficiency. Weeks 5–6: Peak Phase (3–5 reps) – Emphasize heavy lifting and power output. Weeks 7–8: Performance Phase – Test your 1-rep max and celebrate how far you’ve come. This program is structured, intentional, and empowering—designed to help you grow stronger physically and mentally, within a community that lifts together. Join us and lift stronger, together.