The Lift to Start Method
Nine weeks that build on each other
A simple path for people who are new to lifting or starting again: learn the movements, build the habit, then get strong.
Consistency beats intensity
Learn it, then load it
Every week moves forward
The Lift to Start Method
Nine weeks. Three phases. One direction.
Every program follows the same path, adjusted to your schedule, your equipment and where you are starting from.
Weeks 1–3
Foundation
- Learn the six movements every strong body uses
- A benchmark workout in week one, so you know where you started
- Build the habit before the load
Weeks 4–6
Builder Phase
- Add weight week by week, tracked in the app
- Three to five sessions a week, with at least one rest day
- Form checks on video
Weeks 7–9
Rise
- Heavier, more confident lifts
- Retake the benchmark in week nine and see the change
- Plan your next nine weeks
What a week looks like
Small, steady, repeatable
01
Train 3 to 5 days
Full-body sessions of 45 to 60 minutes, planned around the days you actually have, with at least one rest day.
02
Log as you go
Sets, reps and weights go in the app, so every week can build on the last.
03
Check in weekly
A two-minute check-in on sleep, energy and wins. Your coach reads every one.
04
Recover on purpose
Rest days and walks are part of the plan. Progress happens between sessions too.
The foundation
Six movements every strong body uses
Every program is built from these, with the version that suits your body and your equipment.
01
Squat
Sitting down and standing up, made strong.
02
Hinge
Picking things up from the floor without fear.
03
Push
Pressing weight away from you, overhead and in front.
04
Pull
Rows and pull-downs for a strong back and good posture.
05
Lunge
One leg at a time, for balance and real-life strength.
06
Carry
Walking with weight. Simple, and harder than it looks.
How it works
Simple from day one
Tell us about you
A three-minute chat about your goals, your week and what equipment you have. It recommends the right plan.
Get your plan
Your coach builds your program and it lands in the Lift to Start app within 48 hours, with a video for every exercise.
Train with backup
Log your workouts, get feedback every week, and ask questions any time. Miss a session and someone notices.
A coach and an AI assistant, working together. The assistant handles reminders and quick questions around the clock. Your coach builds every program and makes every important call.
Ready when you are.
Three minutes in the chat and you will know which plan fits your week.