Strength and running programs that work together so you can crush a deadlift PR, sign up for that race, and still have energy for the life outside the gym. Written by exercise scientists. Coached by real humans who know your name.
Take the Free QuizAnswer a few questions and we'll match you with your ideal TLM program.
We ask because it changes where we start you, not whether you can train.
Your lifting and cardio are balanced across the week. Deload weeks align. Nothing competes.
3 days of strength built to complement your running, hiking, or cardio. Our most popular program.
For experienced lifters who want to prioritize strength. Higher volume, serious gains.
Two sessions that punch above their weight. All the compound strength, power, and muscle work you need, designed to complement a full life of running, hiking, or whatever you love doing.
Strength that tapers as your mileage peaks. Lifting helps race day, not hurts it.
Start with dumbbells, build to barbell. No experience needed.
Year-round CONTINUOUS HYROX when you're 12+ weeks out, then 12-week race prep to peak for event day. Strength + conditioning + running, all in one.
Walk-to-run progression. Brand new or coming back after a break.
Aerobic base between race cycles. Programmed by time, not distance.
Race plans for every road distance. 1 mile through 26.2.
Trail and ultra plans with vert training. 15K through 100 miles.
Hiking + cardio conditioning. Beginner to advanced with vert training.
MetCon, intervals, zone 2, erg work. Pick what you love.
Our programs are written for a standard gym setup (barbell, dumbbells, bench, cable machine, squat rack), but every single exercise has a video-demonstrated dumbbell or home gym swap. All programs can be done dumbbell-only.
At minimum you need some form of resistance (dumbbells, kettlebells, or bands) and a bench or sturdy surface. You choose your swaps in the app based on what you’ve got, and coaches are there if you’re not sure which one to pick.
Absolutely. Strength training is one of the most important things you can do right now.
Research shows that muscle quality (not just mass) changes during the menopausal transition, with increased intramuscular fat and accelerated losses in strength and power starting in your 40s. But here's the good news: consistent resistance training, adequate protein, and staying active are the three most powerful tools to fight back. (Read the research on DocLyssFitness.com →)
Our programs prioritize exactly what the science says matters most: progressive compound strength training, bone-loading movements, and power development. No gimmicks, just evidence-based programming that works across all life stages.
Our coaches regularly work with perimenopausal and menopausal members and can help you adjust intensity based on how you're feeling day-to-day, focus on quality over quantity, and prioritize recovery. We recommend PERFORM (3x/week) or LIFESTYLE (2x/week) as starting points.
Yes, and that's literally what we're here for. Your lifting program is written to complement your running or cardio, not compete with it. We manage total volume, fatigue, and recovery across the whole week so you can do both without running yourself into the ground.
If you're training for a race, our RACE lifting program automatically tapers your lifting as your running mileage increases, then reverse-tapers after race day. It's built to work together.
You can switch whenever you want. Your membership gives you access to every lifting program and every running/cardio/hiking plan. Training for a half marathon now but want to switch to base building after? Swap it in the app or message your coach.
Month-to-month, cancel anytime, option to pause if life gets hectic.
We recommend FOUNDATIONS, our step-by-step beginner program that starts with dumbbells and progressively builds over 9 months. The best part: you don't have to start from week 1.
We have a skip-ahead guide so you can jump into the block that matches where you are now. Not sure? Our coaches will help you find the right starting point. Just message them in the app.
Yes. Every membership includes direct access to our coaching team in the app. Exercise swaps, program questions, race planning, help with modifications. Coaches answer Monday through Friday during normal working hours, usually within 12 to 72 hours depending on how detailed the question is.
In most cases, yes. Our team includes Mary (DPT), who's in the app for general rehab and modification questions, and every exercise has video-demonstrated substitutions so you can work around what you're dealing with. She's there for general guidance rather than formal evaluations.
If you're dealing with something that needs medical clearance, check with your doctor or PT first. Once you know what you're working with, we can build around it.