Intermediate-Advanced • Strength • 18-Week Program

Lift with Laura

Lift with Laura is a full-body strength training program designed to help you build strength, muscle and power. It has a focus on progressive lifting and metabolic conditioning, as well as building your confidence and skill with Olympic lifting. A strong base level of fitness, confidence lifting weights and feeling comfortable using equipment will definitely help you hit the ground running with this program, but beginners can easily get started using lighter weights (or bodyweight) and getting comfortable with the exercises. Everyone has a day one!

Laura Roberts

I’m Laura Roberts, creator of Lift with Laura. Having had my Fitness Certifications III & IV since 2019 and working as a strength and conditioning coach since 2021, I know that strength training has the power to completely transform how you feel, move and live.

18-week program
Designed for intermediate to advanced
40-50 minute workouts
3-4 workouts each week
Fall in love with lifting
Build confidence with Olympic-style lifting

Program Overview

Lift with Laura is designed for the gym or a well-equipped home gym. Your weekly workouts include:

Lower Body
Upper Body
Full Body
Lifting Foundations (Optional)

In the three main workouts, you’ll find a combination of heavy compound exercises that work multiple major muscle groups, plus accessory movements and conditioning to level up your strength and fitness even more. Different parts of each workout are based on reps, laps or time.

The optional Olympic lifting-style session is designed to give you an introduction to Olympic lifting and a space to develop your skills.

Each week also includes a rest day, recovery session and two low-intensity steady-state (LISS) cardio sessions, where you can choose to do cardio such as walking, swimming, rowing or cycling.

Over the course of three 6-week training blocks, the complexity and difficulty of the exercises increases to keep you challenged, but you’re also encouraged to log your weights in the Sweat app to track your progress and see your strength build.

You’ll have in-app guidance around how hard you should be pushing yourself in each workout - aka your RPE or rate of perceived exertion. This is designed to help you continue making progress each week and level up without burning out.

Equipment

What you’ll need

Having access to a gym or a good home set-up will allow you to get the most out of the program, as there is a range of small and large equipment involved.