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.
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.
Smart, focused strength in 2 sessions. Built for people who run or hike a lot and want lifting that works with their schedule, not against it.
Strength that tapers as your mileage peaks. Lifting helps race day, not hurts it.
Start with dumbbells, build to barbell. No experience needed.
12-week race prep. 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 gym-based programs use standard equipment: barbell, dumbbells, bench, cable machine, and a squat rack. Every single exercise includes video-demonstrated substitutions for home gym setups.
At a minimum, you'll need some form of resistance (dumbbells, kettlebells, or bands) and a bench or sturdy elevated surface. Your coach can help customize modifications for whatever you have. Just message them in the app.
FOUNDATIONS starts entirely with dumbbells, making it perfect if you're working with limited equipment.
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, whatever you need. Real humans, real answers, usually within a few hours. Members say the coaches might as well be 1:1 coaches.
In most cases, yes. Our team includes Rodney (DPT) who's available in-app for rehab-specific questions. Every exercise has video-demonstrated substitutions, and our coaches can modify movements based on what you're dealing with.
For post-surgical recovery, bilateral joint replacements, or ongoing cancer treatment, we recommend emailing us first so we can review your situation and build a custom plan rather than placing you into a standard program.