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Program Details
LIFESTYLE delivers the essential elements of strength training in just two efficient weekly sessions. This streamlined program provides the perfect balance of strength, power, and muscle development while respecting your demanding schedule. Designed as a "minimum effective dose" approach, LIFESTYLE produces impressive results for busy professionals, parents, students, or anyone who wants quality training without excessive time commitment.
I'm ready
- 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
- 2 full-body sessions per week with 'bang for your buck' exercise selection
- Strategic focus full body training including plyometric training for running, muscle and bone support
- 45-60 minute sessions designed for maximum efficiency
- Fresh workout designs every 4-5 weeks to maintain engagement
- Targeted testing periods to ensure appropriate loading and track progress
- Smart exercise selection that hits all major movement patterns despite reduced frequency
- Pair with any run plan or in-app cardio at no additional cost
- Exceptional compatibility with most running plans due to reduced lifting volume
- Pairs perfectly with:
- 1-2 mile/week
- 5K-13.1 programs when not specifically race training
- Base Build programs
- All cardio programs and options
- Perfect for maintaining strength during higher volume running phases outside of race training, please join RACE for lifting while race training
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
LIFESTYLE
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
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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
LIFESTYLE
LIFESTYLE delivers impressive strength, power, and muscle gains in just two efficient 45-60 minute sessions weekly. This smartly designed program distills the essential elements of effective strength training into the minimum time commitment, perfect for busy professionals, parents, and anyone balancing multiple priorities. Each full-body workout focuses on key compound movements (squat/press and deadlift/bench) to ensure complete development despite reduced frequency. Unlike scaled-back programs, LIFESTYLE maintains the quality and progression of our comprehensive plans while respecting your limited time. Pairs beautifully with most running plans (up to half marathon) and leaves ample energy for life beyond the gym.
A peek inside
our app
LIFESTYLE
FAQs
LIFESTYLE can be thought of as "PERFORM LITE" - it maintains the core philosophy of developing strength, power, and muscle but condenses it into two workouts per week instead of three. LIFESTYLE eliminates the upper-body-only day from PERFORM and redistributes some of that work across the two full-body sessions.
Worried you’ll pick the wrong plan? You can switch at any time in the app! Or a coach can help you inside the app to make sure you are in the right spot.
TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training set-up. We use a mix of barbell, dumbbell, kettlebell, bands or cables, and bodyweight-based training.
Please note within every TLM workout: you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.
You will see main lifts and movement patterns such as
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM:
- Split Squats, Lunges, Cossack Squats, 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, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
- Pull Ups, Push Ups, Chin Ups, Dips
- Upper and Lower Body Plyometrics
- Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
- Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps
You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.
LIFESTYLE 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.
- Base build running 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.
Yes! LIFESTYLE is intentionally designed to deliver maximum results with minimal time investment. By focusing on full-body workouts with compound movements that target multiple muscle groups, you can make significant strength and physique improvements with just two 45-60 minute sessions per week.
LIFESTYLE is best suited for those with at least 3-6 months of barbell experience. If you're newer to lifting, we recommend starting with FOUNDATIONS to build proper form and technique before progressing to LIFESTYLE.
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- Has at least 6-9+ months of lifting experience
- Wants to excel at both strength training and endurance activities without compromising either
- Seeks balanced programming that builds muscle and strength while leaving energy for endurance goals
- Needs efficient workouts that still get results and that help them balance lifting and endurance
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
- 2 or 3x/week, 45-60 minutes
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