Sign up for
FOUNDATIONS
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly nowtime your goals or
Program Details
Your Path to Confident Lifting. FOUNDATIONS is our step-by-step lifting program for beginners or anyone returning after time off. No experience needed — we guide you from day one to feeling strong and capable in the gym. Already past the basics but not quite ready for a more advanced program? You can skip ahead inside to more progressive training.
I'm ready
- You're returning to fitness after pregnancy, injury, or a long break
- You're newer to lifting and don't know where to start
- You want to build a base before advancing to more complex program
- 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
- Months 1-2: Dumbbells-only workouts to build comfort and basic strength
- Months 3-5: Gradual introduction to barbell movements (completely optional—stay with dumbbells if you prefer)
- Months 6-9: Increase training volume, add in plyometrics, and work toward starting a full TLM program
- 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 minimal and include movement swaps right in your program, so you can train with whatever you have.
No barbell? Use dumbbells, machines, or a Smith machine. At home or in the gym, you’re fully covered.
Med balls, wall balls, or slam balls (optional)
Long loop bands or cables
a way to do cardio
Encouraged but optional for HYROX: A sled, a rower and/or a ski erg.
Sign up for
FOUNDATIONS
Join with a lifting program and our coaches add the perfect running or cardio plan.
No pressure to choose perfectly nowtime your goals or
Included with LIFT + RUN/CARDIO 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
Learn about
FOUNDATIONS
From gym newbie to confident lifter — in 9 months.FOUNDATIONS gives beginners (or anyone returning after a break) a clear, step-by-step progression from dumbbells to optional barbell work.Just 2–3 short workouts per week build the strength, skill, and confidence to thrive in any TLM program. Add running or cardio when you’re ready, it’s included. No experience needed. Just the willingness to start or start again.
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.
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