What you need to know
Say goodbye to Guesswork in the gym and say hello to step-by-step guidance that evolves with your progress.
Move between any of our 6 progressive lifting programs or 26+ running plans as your goals change, life gets busy, or you change lifting, running, and cardio goals or priorities.
Find your program
A peek inside
our app
How it works
Find your program(s)
Need help finding the perfect program? Our coaches are available inside the app to help you find the right fit for your current fitness level and strength and cardio goals.
Download the app
Inside the TLM app, we want you to feel confident going into the gym, and we aim to remove the guesswork for you. Know what exercise you are doing, how to do it, how long to rest, and how heavy to lift each week.
Crush your goals
Add or move between any of our lifting , running or cardio programs as your goals get bigger, life gets busy, or you change lifting, running, and cardio goals. With coaching support directly in the app, you are never alone.
Our most popular programs
Our most popular programs - for good reason! With our programs, you can get stronger, gain muscle, jump more and become more athletic and prepared for your life and fitness goals. Find a strength, cardio, or hybrid program that perfectly complements your strength, endurance, cardio, or other fitness goals. These programs are perfect for those looking for general, well-rounded fitness, busy individuals, or those looking for balance between lifting and cardio.
find your program
FAQs
Yep! Once you are in the program, you can switch between any of the programs. So, if you aren’t sure which one to sign up for or sign up for the wrong one, you can always switch once you are in it!
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.
TLM is designed to be done from *almost* anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine. Many clients do TLM from home with basic equipment and crush it!
Recommended equipment:
- Barbell, smith machine, lifting machines & plates (optional)
- Pull-up bar (optional)
- Dumbbells and/or kettlebells
- Long straight or loop resistance bands
- A bench, step, or box to lift on or jump onto
- Cables and/or long resistance bands
- One or any of the following: treadmill, a place to run, rower, ski erg, bike, jump rope, and/or a way to do cardio (optional)
You do not have to run to do a TLM lifting program! You may pair your lifting program with any of our on-demand cardio library options, including weekly high-intensity interval training, metcons/WODS (functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
You may also pair it with your endurance or cross-training of choice, including cycling, group fitness classes, walking, rowing, or whatever you enjoy doing! You can also choose to do no cardio or running at all, although we don't advise that!
All of our resistance training programs will take you through various cycles that help you get stronger and gain muscle. The strength movements will be paired with accessory work to target more isolated muscle groups to help with further muscle growth. This is one of the primary goals in all of our programs!
Lifting and gaining muscle is one of the best and most efficient approaches to improving body composition. However, this goal will need to be paired with appropriate nutrition to help support your fitness goals.
The Lyss Method is a group coaching-based program that is templated, adjustable, and self-progressing -but it is not personalized or 1:1 coaching. You will have messaging access to Lyss and the group within the app for all questions or program adjustments.
Yes we offer video feedback directly in the TLM app with coach Dani.
What our clients are saying
There's no fluff, no bs – just good programming that works. Within the last 10 months of TLM I've reached lifting goals I've struggled to reach for years, AND I've become a runner! I'm finally the athlete I've wanted to be for so long, and for every goal I reach, new doors open within the program.
As someone with a masters in exercise science and now in a PhD, the quality of the TLM programming is unmatched! Despite being in a stressful graduate program, my fitness has continued to improve and it's 100% due to TLMs amazing programming.
Strength training and race training aren’t new to me... But having them scheduled in the same programme, knowing that they complement each other, is a game changer. No more second guessing and wondering if your strength training is negatively impacting your race training and vice versa.
I have felt so good these past couple months and have seen noticeable strength improvements! I have finally been able to return to using a barbell and I have been so proud of myself!
It’s amazing how much effort and care the coaches put in to their clients. Noah has coached me through injuries and recoveries and been nothing but supportive through every step of the process. I cannot say enough amazing things about this program and staff and all the work they have put in to it!
My strength has skyrocketed and I have not experienced any injuries where I was previously injury-prone. I am hitting old PR’s for sets of 10+!
TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.
I’ve PR’d deadlifts, 2 mile times, bench press, pull-ups, and a marathon time. What other program has that kind of depth?! The coaches are so helpful and knowledgeable. This program is great for literally everyone from beginner to advance level runners and lifters. So glad I found TLM!
TLM has been life changing! The structure and programming are unparalleled and all of the resources uncomplicate everything the world confuses you about. Amazing coaches, incredible programs, and an incredible community to be part of.
My lifting was always sporadic and would be based off of building my own workouts. In the two months since starting TLM and having a consistent lifting schedule aligned with my running, I have seen noticeable progress and strength.
I've been lifting consistently over these last 6 months and have been loving seeing the changes in my body and mind plus the strength that has been gained! I love not having to think about what I'm going to do for training day to day, plus the free cardio program.
Functional and SUSTAINABLE. This program is so effective because of the emphasis on efforts that build up your abilities– not destroy you. TLM has taught me that balancing strength and cardio IS POSSIBLE, and to fall in love with the growth process!
I’ve never felt stronger and more mobile. I love how you can switch between programs easily, the community support, and manageable programming that doesn’t leave you too sore to do other activities, but still gives you gains. The app functionality is great, letting you swap out exercises as needed.
It’s amazing how much effort and care the coaches put in to their clients. Noah has coached me through injuries and recoveries and been nothing but supportive through every step of the process. I cannot say enough amazing things about this program and staff and all the work they have put in to it!
My strength has skyrocketed and I have not experienced any injuries where I was previously injury-prone. I am hitting old PR’s for sets of 10+!
TLM has helped me find the balance in my lifting and running while also allowing me to ENJOY the training process.
I’ve PR’d deadlifts, 2 mile times, bench press, pull-ups, and a marathon time. What other program has that kind of depth?! The coaches are so helpful and knowledgeable. This program is great for literally everyone from beginner to advance level runners and lifters. So glad I found TLM!
TLM has been life changing! The structure and programming are unparalleled and all of the resources uncomplicate everything the world confuses you about. Amazing coaches, incredible programs, and an incredible community to be part of.
My lifting was always sporadic and would be based off of building my own workouts. In the two months since starting TLM and having a consistent lifting schedule aligned with my running, I have seen noticeable progress and strength.
I've been lifting consistently over these last 6 months and have been loving seeing the changes in my body and mind plus the strength that has been gained! I love not having to think about what I'm going to do for training day to day, plus the free cardio program.
Functional and SUSTAINABLE. This program is so effective because of the emphasis on efforts that build up your abilities– not destroy you. TLM has taught me that balancing strength and cardio IS POSSIBLE, and to fall in love with the growth process!
I’ve never felt stronger and more mobile. I love how you can switch between programs easily, the community support, and manageable programming that doesn’t leave you too sore to do other activities, but still gives you gains. The app functionality is great, letting you swap out exercises as needed.
What we believe
Autonomy
Here at TLM, we want you to have a say in what fitness looks like for you and your life. We all have different goals, priorities, fitness levels, goals, lifestyles, and preferences. Your workout program should match that. With TLM, we have 160+ different possible program combinations, so you can always train in a way that makes sense for you.
Be your own champion
Set the goal, do the hard thing, and surprise yourself along the way. At TLM, we are here to help you become the hero of your fitness story.
Science is key
Exercise scientists, lifelong fitness coaches, and experts create our programs. Everything we do is grounded in a mix of the latest science with practical application that factors in our clients' lives, needs, preferences, limits, and enjoyment in mind.
Fitness should be fun
We’re here to remind you that exercise isn’t a tool for self-hate but rather an expression of love and joy- and a vehicle to reach your big goals. Well help you crush your goal, but also encourage you to have fun doing so along the way.
The Lyss Method Coaches
- B.S. in Health Sciences
- M.S. in Exercise Physiology
- Ph.D. in Exercise Physiology
Head coach and CEO of The Lyss Method. Dr. Alyssa Olenick bridges the gap between Exercise Science and here lifting and runng experience all in one place. Creating our signature hybrid training system and bringing on the best coaches around she leads clients and the team to success with their health and fitness goals.
- B.S. Biology, Exercise Physiology & Psychology
- Level 2 High Intensity Tactical Training Certified Trainer
- TRX Suspension Training Certified
- B.S. Nursing
- NASM Certified Personal Trainer
Carly’s passion for fitness stems back to when she was a triathlete in high school, leading to a college lacrosse career. After having kids, Carly continued to focus on lifting and endurance training, eventually becoming a trail runner and marathoner. Her combined background and experience in Exercise Science and Nursing makes her passionate about longevity and performance.
Carly is our main-assistant coach inside the TLM app who helps guide clients daily through their fitness programs and coaching and helps with running and lifting programming.
- B.S. Psychology
- CSCS
- Certified Pre & Post Natal Coach
Val was someone who took a break from the gym and came back with little motivation or desire to achieve any type of fitness goal, Val understands the important of making working out a FUN experience. She love to help her clients fall in love with the gym. No matter the goal (or lack-thereof). She is dedicated to meeting you where you are at and helping you improve while enjoying the process!
Val is our other-assistant coach inside the TLM app who helps guide clients daily through their fitness programs and coaching and assists with programming RACE and cardio for our clients.
- M.S. Exercise Physiology
- B.S. Sports and Exercise Science
- ACSM EP-C
- ACSM EIM
- EXOS Sports Performance Specialist
Assistant coach Dani loves the outdoors and being active have always been a large part of her life, which played a significant role in her decision to pursue a career in fitness and health.
She shares the teams passion for endurance and lifting. Dani enjoys powerlifting, Olympic lifting, running, and cycling. Competing in road races, sprit triathlons and lifting. Dani offers support through 1:1 coaching, video feedack, group support and TLM programming.
- Certified Personal Trainer (NASM)
- Level 1 Olympic Weightlifting Coach
- B.S. Exercise and Sport Science
Noah was bullied for being unfit growing up, so he developed an appreciation for the pursuit of fitness and health at an early age. His passion for coaching is tied to both his desire to share with others that which he loves and his desire to help those in the ways he had little help.
Noah has coached people through professional and D1 athletics, powerlifting, Olympic lifting, bodybuilding, CrossFit, Triathlons, ultramarathons, and many other endeavors.
Noah alongside Coach Lyss is the mastermind behind most of the incredible resistance training programming inside the TLM app.
- B.S Applied Exercise Science
- PhD Exercise Physiology
Trevor has accumulated years worth of knowledge about health, fitness, and training through his PhD and in person coaching experience. Beyond the classroom, Trevor has turned this knowledge into first-hand experience by running head-first into any realm of fitness he can find- from powerlifting and CrossFit, to trail running and rock climbing.
Together, this experience throughout the fitness spectrum has provided him with the knowledge, experience, and tools to help you reach your fitness goals- whatever they may be.
Trevor helps with all our top-notch cardio programming and group coaching support.
Free RPE Mini Guide
Sign up to download our free RPE Mini Guide
%202.svg)
