Program Details
BEGIN is our 100% beginner-friendly lifting program that will help take anyone with zero or minimal lifting experience from unsure to confident in the gym. You'll start with 8 weeks of dumbbell-only work to ease into your workouts, then transition to our barbell prep phase (optional if you continue to train at home). Do you have some experience but need more time to get ready for a more advanced TLM plan? Join BEGIN, and you can skip ahead!
I'm ready
- Is ready to learn how to lift but has little to no training history.
- Has less than 6 months of experience lifting or lifting with a barbell.
- Wants to feel confident lifting in a gym, start lifting with a barbell, or get strong but doesn’t know where to start.
- 3 lifts per week.
- Full body, full body, upper body split.
- ~40-50 min/workout.
- New workouts & movement progression every 4 weeks.
- 2 months of dumbbells only work into 4 months of barbell progression, OR you can continue training with only dumbbells.
- Pair with any run plan or in-app cardio.
- Suggested pairs: Beginner runner, Beginner Cardio, 1-2 MI, 5-10k, BB5-20 MPW.
Sign up for
BEGIN
Looking to join a run plan to? Sign up here and message the coaches in the app to add your plan!
Click here to apply for our student discount $70/moLearn about
BEGIN
Say goodbye to the guesswork of where to start in your lifting or hybrid training journey. Our BEGIN program is a 6-month-long progressive program designed to help you gain confidence, strength, and skill in the gym. We will ease you into (or back into) the gym starting with dumbbells and working toward barbells (optional) for 6 months so you can comfortably move into any TLM program upon completion. Get access to our running, hiking, beginner cardio, and on-demand cardio library as part of your membership.
A peek inside
our app
BEGIN
FAQs
You can start with BEGIN! BEGIN is programmed for 100% beginners, but you can skip to month 2 or 3 once you are in it if you want to move past some of the very basic base building movements into the dumbbell-to-barbell transition phase. Afterwards, you can go into PERFORM, BUILD, OR METCON.
If you have some lifting experience but still need to make a lot of progress, that's okay! You can go right into blocks 3-6 of BEGIN, then move into one of our other programs to ease back into the swing of things. If this is you, sign up and message the coaches, and we can help you start with the right program based on your current fitness level!
Weeks 1-8 of BEGIN start with just dumbbell, kettlebell, body weight, and/or banded movements. In week 9 through the end, you will move into our barbell and TLM prep phase if you choose to train with a barbell.
We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.
Please note that within every TLM workout, you can swap any main compound for a machine or non barbell variation based on preference or equipment you have.
You will see main lifts and movement patterns such as:
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM BEGIN:
- Split Squats, Lunges,, Step Up variations or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Hamstring Curls, or other Hamstring Accessories Variations
BEGIN pairs best with our:
- Beginner running plan.
- Beginner cardio plan.
- 5k beginner plan.
- 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans for those with a running history.
- 1 or 2 mile for time programs.
- On-demand cardio library: Includes weekly high-intensity interval training, metcons/WODS (think: functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
- SUMMIT hiking program.
Comparing Our Lifting Programs
Other programs you may like
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Has at least 6+ months of lifting experience with a barbell.
- Wants a strength training program that is designed specifically to pair with their running, cycling, endurance training, non-lifting fitness goals OR is shorter on time for those who are busy.
- Wants a program designed to help them use lifting to get stronger, gain muscle, and improve their squat, deadlift, bench, and pressing movements - while also focusing on endurance training or running goals.
- Has at least 1-2+ years of consistent lifting experience with a barbell. If you have less lifting experience we suggest PERFORM, METCON or LIFESTYLE to start.
- Wants a strength training program that is focused on getting stronger, gaining muscle, and improving the squat, deadlift, bench, and pressing movements.
- Is looking for a lifting program for their endurance training off season, or to pair with lower volume running or general cardio.
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