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.
Doing Hyrox? That lives inside Full Access — running is built right into the plan.
Find Your Perfect Training Pair
Answer a few questions and we'll match you with your ideal TLM program.
Pick your main focus. Your membership includes running, hiking, and cardio, so you can combine them or switch anytime. This just sets your starting plan.
Pick the one to build around. You can do both and switch anytime. We'll also show why adding lifting could be a game-changer.
We ask because it changes where we start you, not whether you can train.
Structured lifting, meaning a progressive program with compound movements (squats, deadlifts, presses).
This helps us recommend the safest starting point.
Your history tells us what you're capable of. Your last 3 months tells us where to start.
Select all that apply. We'll match you to the right style.
Select all that apply, or skip if none.
Just lifting days. Your running/cardio days are separate.
This helps us make sure total volume is manageable.
Speed work looks different depending on the distance you're sharpening for, so this decides the plan.
Where you want to get to, not where you are now. We'll build toward it rather than assuming your current mileage is the target.
Select all that sound good. You'll get access to all of them inside the app.
This helps us pick the right starting point for you.
Use your average over the last 3-4 weeks, not your best month. This is how we pick your level and make sure we're not jumping you up too fast.
Coming back from an off-season, a break, or a dip in mileage is really common, especially if you've raced before. It changes how quickly we can rebuild you, so it's worth telling us.
Intervals, tempo runs, track sessions, or hard efforts. Easy running and hills on their own don't count. Our intermediate and advanced plans build on intensity you're already handling, so we'd rather start you somewhere sensible than throw you into it.
See Inside
what the app actually looks like
We don't do free trials, so here is the next best thing. This walks through what getting set up actually looks like, from your first message to your first week of training.
Members see four weeks at a time with new weeks rolling in, so you're never handed a year of programming at once.
Real TLM sessions, written exactly as they appear in the app, with the dumbbell swap for every exercise. Plus $20 off your first month.
what members say
beginners, busy parents, big goals, lifelong athletes — swipe to read more
0 miles a week to his first 100-miler
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I have 2 young kids, a husband, and teach high school full time with an hour commute. I’d never really been a runner — I started the 5K program alongside Perform and it worked perfectly. I feel more cardiovascularly able than I have in 10–15 years, especially since having kids.
Full-time teacher · 2 young kids · new runnerTLM member+40 lb on her back squat since May
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I did TLM through the last year of my PhD and 2.5 years of postdoc work. I’d never touched a barbell and am now confident in the gym. I’ve never run with more ease, fewer injuries, or felt more strong and capable.
PhD + postdoc · never lifted beforeTLM memberShaved 3 min off our Hyrox doubles — 1:18 to 1:15Ran 2 miles pain-free after 3 years of foot injuries
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It’s never too late to start — I was 56 and I’m still setting new PBs with TLM. Even when you’ve smashed a strength or run session, you get on with the rest of your day feeling energised, not exhausted.
Started at 56 · still setting PRsTLM memberFirst 55k — the best race experience I’ve ever hadMost miles in a year, ever — through injuries
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I hesitated for a while because I have several physical limitations, and I’m the primary earner and caretaker with a demanding startup job. 2.5 years in, the programs are SO customizable to work around my limitations — and I’ve made more strength progress than I ever have.
Demanding job + caretaker · training around limitationsTLM memberFinally benching a plate — 140 lb for setsOne of the best programs I’ve ever done
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When I started I was working a full-time and a part-time job and trying to get back into running after years of injuries. I began with the beginner run program and have progressed all the way to the beginner marathon program. I just log in and follow the prescribed lift or run — no brain energy needed.
Full-time + part-time job · beginner → marathonTLM member200 lb squat & 265 lb deadlift at her first compFirefighter — passed my return-to-duty fitness test10 weeks postpartum, building back strength & runningBroke 2 hours in the half — at altitude“No other coaching service compares”“The most value for $ I’ve ever spent on training”
Browse All Programs
or just take the quiz and we'll pick for you
Your lifting and cardio are balanced across the week. Deload weeks align. Nothing competes.
pick your lifting plan
Your strength foundation. The quiz matches you to the right one.
Lifting · Most Popular
PERFORM
3 days of strength built to complement your running, hiking, or cardio. Our most popular program.
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.
Everything you need to know before getting started
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.
Full Access is $89 USD per month, month to month, no lock-in. That covers every lifting program and every running, hiking and cardio plan, coach messaging Monday through Friday, form feedback on your lifts, and the on-demand library.
Three months paid up front is $240 USD. The student rate is $70 USD per month. Longer plans come up during our sale periods, just ask us.
Cardio only? Run-Only is our cardio membership, not just running: $49 USD per month, or $178 USD for four months. Running, hiking and SUMMIT, rowing, biking, skiing and mixed cardio, plus the on-demand cardio library and coach messaging. No lifting programs or form feedback.
HSA/FSA eligible. Military discount available, just email us. All prices in USD, and memberships are per person rather than per household. We don't do free trials, but the walkthrough video above shows you the whole app.
Programming from actual exercise scientists, not influencers
Message Lyss and the coaching team in the app, Monday through Friday
Weekly video form feedback on your lifting
Video demos and equipment substitutions for every exercise
Preview each day ahead and rearrange workouts in your calendar
On-demand mobility library: upper body, back, lower body and runner flows
Cardio library: metcons, aerobic capacity, zone 2, HIIT and SIT
Lifting and running, hiking or cardio programs built to work together
Move between any TLM program at any time
Pause, restart or modify when life changes
A community that celebrates what your body can do, not how it looks
Our programs are written by professionals with degrees in exercise science and more than 30 combined years of programming, coaching and training. That includes our founder, Dr. Alyssa Olenick, who holds a PhD in exercise physiology.
They're coached by real humans who answer your questions in the app. Ask about exercise swaps, how to time your goals, or how your lifting and running fit together, and you'll get a real answer from a coach.
You don't have to get this exactly right before you join. Come in and message your coach on day one. They'll look at your situation properly, put the right program in your app, and adjust it from there. That's the part a quiz can't do, and it's included from your first day.
You're also not picking a program you'll be in forever, you're picking where you start. You can move between any TLM program at any time, and most people do as their goals and seasons change.
If your situation is genuinely unusual, join through Full Access and say so in your first message. A coach will set you up personally rather than leaving you to pick.
