LIFT sessions (aka classes) are open for anyone to book. It is best for people who have some experience with strength training. A single class can be booked for $35. Our memberships and class package offer a reduced rate and are people who come more often. If you are new to lifting weights, we recommend our 4-week Learn to Lift Program.

No, we do not offer tours. We are a small, boutique strength and yoga studio. Our space is one large room with many windows, rubber flooring, various weights, pull up bars and a small office. We have photos on Facebook and instagram that show the space in full. You may come try a class for the full experience!

A: No—building large muscle mass requires intense training and specific nutrition over time. Most women naturally have lower levels of testosterone, which makes it much harder to bulk up. Instead, lifting helps you build lean muscle, boost metabolism, and tone your body.

A: Absolutely. Strength training is one of the most effective ways to burn fat and keep it off. Muscle burns more calories at rest than fat, so the more muscle you build, the more efficient your body becomes at burning calories—even while you’re not working out.

Yes! Our programs follow evidence-based strategies for building muscle and rebuilding bones. Strength training twice per week is recommended for building muscle and protecting bones. Our coaches will be sure your form is good and help you choose the right weights for your body as you progress through your journey.

Keep in mind that heavy is relative. If you are starting to lift weights, five pounds may feel heavy at the beginning. It will also depend on what movement you are working on. Most bodies will be able to lift more with the legs than they can press overhead. With consistency and time, you will build muscle and tolerance to try something heavier. Everyone’s journey is unique and showing up for yourself will pay you back in the long run.
Studies, including the LIFTMOR randomized controlled trial, showed improvements in bone density for postmenopausal women with supervised high intensity resistance and impact training. Another way to say this is “How heavy can you go for 5 reps!” This is one reason why there is an uptick in conversations for women to lift heavy.

Yes! Strength training is recommended for women in perimenopause and menopause. Building strong muscles helps support our joints, tendons and our bones. We take a whole person approach and we want to know about your symptoms. The workout can be adjusted accordingly. For example, if you are struggling with interrupted sleep, moving your body will feel good, but pushing to your max that day is not suggested.

No. Customized training plans is limited to 1:1 sessions. LIFT classes are programmed around full body strengthening. In these classes, expect to train all major muscle groups with movements like squats, deadlifts, bench press and a variety of rows. Many other movements are included, such as single leg lifts and a variety to strengthen the whole body.

A: Yes, it’s perfectly safe—and it might even help. Many women find that lifting during their period eases cramps and boosts mood. Listen to your body, adjust intensity as needed, and don't be afraid to move your body during that time of the month.

We offer a 4-week Learn to Lift Program that teaches the basics in a smaller setting. We recommend this to anyone who is new to using weights. It helps build confidence, offers safety cues and provides a supportive environment to help you succeed.

Our LIFT classes challenge the entire body. We don’t “spot treat” or only work abs, but if you lift weight that is a challenge, you will need to engage your core in every movement. Diet, hydration, sleep patterns, lifestyle and genetics all play a role when it comes to unwanted fat. There is not one movement alone that can achieve this goal.

Foundations classes are groups of six or smaller. They are strength classes that move a little slower than our standard LIFT sessions. They are often a great next step after Learn to LIFT (program we suggest for beginners). Some people choose to stay at this pace.
Another difference is that these classes run in 4, 6 or 8 week sessions. Makeups are not offered in series classes. They are offered on weekday mornings. Not eligible for class packs or monthly subscriptions. If interested, please reach out to office.liftandbreathe@gmail.com