How It Works
Say goodbye to guesswork in the gym and hello to step-by-step guidance that evolves with your progress.
Move between any of our 6 progressive lifting programs as your goals change, life gets busy, or you change your lifting, running, and cardio goals or priorities.
Pair your lifting plan with our cardio library or add on a run program or do on its own with our running subscription. Choose between our 25+ running plan options that you can move between over time.
Run
Programs
View programsIncluded with Run
Memberships
Running or Hiking Plan of Choice
TLM Group Community
1:1 Messaging Access
Resource Library
App Access
Mobility
Hybrid
Programs
View programsIncluded with Full TLM Membership
Lifting Program of Your Choice
Demo Videos & Exercise Instructions
TLM Group Community & Lifting Form Feedback
Travel Workouts
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App Access
Weekly Cardio Workout Library
Messaging Access
Resource Library
Running or Hiking Plans
Mobility
Comparing Our Lifting Programs
Lifting Program Week Overview
Hybrid Program
Pairs We Love
BEGIN + Beginner Runner
BEGIN + 1-2 MI, 5-10k, BB 5-20 MPW
BEGIN + Beginner Cardio
PERFORM + 1-2 MI, 5K-13.1, BB 5-30 MPW
PERFORM + On Demand Cardio
RACE + 5K-50K Racing
BUILD + 1-2 MI, 5-10K, BB 5-20 MPW
BUILD + On Demand Cardio
METCON + Built in Metcons
METCON+ BB 5-15 MPW
LIFESTYLE + On Demand Cardio
LIFESTYLE + 1-2 MI, 5K-13.1, BB5-40 MPW
Weekly Run Split Examples
Our Most Popular Programs
Our most popular programs - for good reason! In just three days a week, 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.
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