Lift Off is an online programme for women over 35 who have never lifted. Three workouts a week, one small habit at a time, and a check-in with me every Sunday.
One plate for every week you complete. By week 12, the bar is full.
Tell me a little about where you are now. It takes three minutes.
We have a free 15-minute call to make sure Lift Off is right for you.
Your first week unlocks on Monday. Each day tells you exactly what to do.
Every Sunday you tell me how the week went, and I reply with what to change.
Each week builds on the last, with a lighter week every fourth week so your body can catch up.
Squat, hinge, push and pull with light weights and lots of practice.
Work out what feels challenging but safe, and write it down.
Add a little weight where the last set felt easy.
Ease off so your body can catch up, and notice what's changed.
Your first barbell squat and deadlift, with video feedback from me.
Steady increases, and protein at every meal.
Lunges and split squats for balance and strong knees.
Recover, reflect, and re-test one lift.
Lower reps, heavier weights, more rest between sets.
Push the main lifts while your technique stays tidy.
Find out how much stronger you are than in week 2.
Plan your next block so the habit stays with you.
Open the app and it tells you what to do today: the workout, with a video for every exercise, and your habits. On Sundays you check in, and I send you a voice note back with what to change.
Your lifts, energy and sleep are tracked week by week, so you can see yourself getting stronger.
Look inside the appDay 33 of 84
Meet the barbell
Voice note from Liv, 1:12
“Brilliant week. Add 2.5kg to your deadlift, and keep the bar close.”
“I'd never been in the weights section in my life. Twelve weeks later I deadlifted my own bodyweight, and my back has never felt better.”
“The Sunday check-ins kept me honest. Knowing Liv was going to read it got me through the weeks I'd normally have given up.”
“I came for strength and stayed for the sleep. I haven't slept this well in years.”
I've been a personal trainer for nine years, and most of my favourite clients have been women who walked into the gym for the first time in their late thirties or forties, convinced the weights section wasn't for them.
Lift Off is everything I do with them in person, turned into a plan you can follow anywhere, with me checking in every week.
£297 once
The full programme, released a day at a time, with a check-in with me every week.
£39 a month
For when you've finished Lift Off and want to keep going.
£149 a month
Everything in Lift Off, plus a programme written around you and a monthly video call.
Yes. Week one is all about learning the moves with light weights. Most of the women I coach start exactly where you are.
A gym is best, but there's a home version of every workout if you have a set of dumbbells.
Around 40 minutes, three times a week. Every day in the app tells you exactly what to do.
Life happens. Your programme waits for you, and your check-in is where we adjust things together.