🌞 Our annual FULL SEND SUMMER challenge starts 6/2-8/24. LEARN MORE.
New members save $20 off 3 mo hybrid or 4 mo run memberships (Use code 20FULLSEND)
Program Details
Your Journey from Beginner to Confident Lifter. FOUNDATIONS is our step-by-step 9 month long lifting program specifically designed for true beginners or those returning after a long break. No experience required—we'll guide you from day one to feeling strong and confident in the gym.
I'm ready
- You're new to lifting and don't know where to start
- You have less than 6 months of lifting experience
- You're returning to fitness after pregnancy, injury, or a long break
- You want to build proper form before advancing to more complex programs
- Skip ahead: Not quite a beginner but not ready to jump into our full programs? Join FOUNDATIONS and skip ahead in the program to your current fitness level inside.
- Training Schedule: 2 workouts per week + 1 optional lift, 40-50 minutes each
- Lifting split: Full body, full body, upper body split.
- Total Time Commitment: 2-2.5 hours per week
- First 8 Weeks: Dumbbells-only workouts to build comfort and basic strength
- Next 16 Weeks: Gradual introduction to barbell movements (completely optional—stay with dumbbells if you prefer)
- New workouts: every 4 weeks
- Skip ahead: Not quite a beginner but not ready to jump into our full programs? Join FOUNDATIONS and skip ahead in the program to your current fitness level inside.
- FOUNDATIONS pairs perfectly with:
- All running programs (note, if new to lifting and race training please reach out to us)
- Base Build running programs
- SUMMIT hiking programs
- Any of our non-running cardio options
- Running and cardio programs are include with a lifting plan at no additional charge. Sign up for your lifting program and our coaches will add your run plan inside the app!
Equipment Needed
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!
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
For in-app cardio workouts: A way to do cardio, a treadmill or place to run, a rower, ski erg, stationary or air bike, and/or jump rope.
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
Sign up for
FOUNDATIONS
Ready for the complete hybrid experience? Sign up for for your lifting program here and our expert coaches will personally help you select and add your ideal running or cardio plan—all included in your membership at no extra cost once you are inside.
Don't stress about making the "perfect" choice now. You have complete flexibility to switch between any of our lifting or running programs anytime your goals or schedule change. Your membership gives you full access to our entire program library, so you're never locked into a single path.
Included with full access Hybrid Memberships:
Lifting Program
Demo Videos & Instructions
Group Community & Form Feedback
Travel Workouts
.svg){kind=icon}
TLM App Access
Cardio Programs
Coaching Support
Resource Library
Running or Hiking Plans (at no additional cost)
Mobility Library
Learn about
FOUNDATIONS
From gym newbie to confident lifter in six months. Our FOUNDATIONS program eliminates guesswork with a clear progression from dumbbells to barbells (optional), perfect for beginners or those returning after a break. Just 2-3 40-minute workouts weekly build the strength, skills, and confidence you need to succeed in any TLM program, while our included running and cardio lets you customize your complete fitness journey. No experience required—just the willingness to start.
A peek inside
our app
FOUNDATIONS
FAQs
While FOUNDATIONS is perfect for beginners, it's also ideal for those returning after a long break, pregnancy, or injury. If you have some experience but aren't ready for our full programs, you can skip ahead in FOUNDATIONS to match your current fitness level using our included resources. Our coaches can help you guide where to start inside the app and how to move ahead in the program.
Weeks 1-8 of FOUNDATIONS 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 FOUNDATIONS:
- 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
FOUNDATIONS pairs best with our:
- Beginner running plan
- Beginner cardio plan
- 5k, 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans
- 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
Absolutely! The first 3 blocks of FOUNDATIONS focus on bodyweight, dumbbell/kettlebell, and banded movements. While barbell work is introduced in blocks 4-6, we provide dumbbell alternatives for every exercise, allowing you to complete the entire program with dumbbells if you prefer.
FOUNDATIONS systematically builds your strength and technique from bodyweight to barbell movements, teaching proper form and introducing concepts like RPE (Rate of Perceived Exertion) and program structure. By the end, you'll be well-prepared for any of our more advanced programs like PERFORM or LIFESTYLE.
Compare Lifting Programs
Other programs you may like
- Has 3-6+ months of lifting experience but limited weekly training time
- Balances multiple priorities including work, family, and other activities
- Wants effective strength training without sacrificing endurance goals
- Needs a program that adapts to a variable, busy schedule
- Values efficient workouts that deliver results without excessive gym time
- Ideal for runners who want the benefits of strength training without excessive fatigue
%202.svg)
