How It Works
Say goodbye to guesswork in the gym and hello to step-by-step guidance that evolves with your progress.
Choose from one of our three membership options:
• Hybrid (Lifting plan & run and/or cardio plan)
• Running only
• Cardio only
Move between any of our lifting, running or cardio programs as your goals change, life gets busy, or you change your lifting, running, and cardio goals or priorities.
Pair a lifting plan with a running plan or cardio library at no additional cost when done with a hybrid membership.
HybridPrograms
Lift, Run & Cardio
View programsIncluded with Lifting or Hybrid Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
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TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
Run Programs:
On their own or with a lift plan
View programsIncluded with Running Only Memberships
Running or
Hiking Plan
TLM Group
Community
Coaching
Support
Resource
Library
TLM App
Access
Mobility
Library
Compare 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 Splits
day (not in beginner run or 5k)
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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