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What is Lift Lab?  

Lift Lab began in 2015, stemming from a desire to help people all over the globe of various fitness levels learn more about strength training and gain confidence in their practice. 


Lift Lab is a monthly online fitness program and has helped hundreds of people around the world build strength, consistency and confidence with their strength practice. 


Whether you work out from home or in the gym, whether you're a beginner or have lifted for years, you're welcome here.


You'll receive four (4) effective workouts each month, ranging from 20-45 minutes, customizable for most levels from beginner to intermediate/advanced. 


When followed with consistency, Lift Lab can increase your strength, athleticism, lean mass and most importantly, confidence!



How does it work? 


At the start of each month, you will receive a Lift Lab Guidebook to get you started, and four (4) customizable workouts hyperlinked with coaching demos, directly to your inbox. 

You are encouraged to cycle through the workouts each week, for four weeks at a time to allow you to truly master each exercise, gaining movement proficiency and strength, while still leaving room for other workouts / physical activities you enjoy, if desired.  By the end of the fourth week, you will see marked improvement in strength, definition and stamina, and you'll be ready to tackle a brand new month of programming. 

Each month has a unique focus, from foundational skills to strength to endurance/hypertrophy and more, and for those who stay on board for multiple months, you will see skills building month to month.  However, you are free to join any time, as each month provides an effective starting place for anyone new.

Lastly, Lift Lab creates consistency and freedom because it is a monthly membership with no obligation.  Most members join for an average of 6 months and some have been with me since the beginning, in 2015!  I would love to work with you!



Educating members about the why and the how is just as important to me as the "what".  This is why I have provided a comprehensive guidebook with each membership.  In it, you'll learn:

  • the best strategies to make your workouts challenging and efficient to hit your goals

  • a calendar to help you prioritize your workouts, for anywhere from 2-4x/week

  • guides for those new to fitness: how to swing a bell, progress toward a full form pushup, and more!

  • exercise substitutions for low impact, knee and wrist-friendly options

  • how to hold yourself accountable to working out in 5 easy steps

  • and so much more!

In fact, here is a sneak peek of everything that's included!

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Workouts are full body, resistance-based workouts, focusing on major movement patterns like hinge, squat, upper body push/pull, lunge, core and conditioning, all progressively designed to promote well-balanced strength, lean mass and mobility.

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Example of a typical rep-based strength workout and it's progression over 4 weeks.

How many workouts do I get?


Every single month, you will receive 4 total workouts:

Three (3) Strength and Conditioning Workouts (30-45 minutes each)


Each strength workout focuses on movement patterns like deadlifts, squats, upper body pushing and pulling, single leg work and core strength to achieve full body strength each workout.  Because these workouts are rep-based, you are encouraged to move at your own pace, however suggested rest periods are provided.


One (1) Metabolic Resistance Training (MRT) Workout (20-30 minutes)


Metabolic Resistance Training has been proven to be one of the most effective ways to increase lean mass, strength, cardiovascular health and more. The MRT workout is based on timed intervals using bodyweight, bands or free weights (depending on the level chosen) for resistance.  They are fast-paced and time-based to hold you accountable, elevate the heart rate and promote lean mass.  A custom timer is provided for ease every week.

Who is Lift Lab for?


Lift Lab is thoughtfully designed for anyone wanting to add strength training to their life, anywhere from 2-4 times/week, from beginner to intermediate/advanced. 

Whether you are new to fitness, a busy mom wanting to squeeze in some "me" time, or an experienced athlete, workouts are customizable for most fitness levels.

There are three levels to choose from in each workout, allowing you to honor your current strengths and equipment, while also setting new goals to work toward.  Because all three levels of exercises are listed in columns next to each other, you can easily try leveling up or down throughout your workout, depending on your strengths, abilities and equipment.


Each workout is designed to be progressive, to promote gains in strength, movement proficiency, cardiovascular health, muscular endurance, mental health, lean mass and more.

What equipment do I need?

Lift Lab provides three levels for each workout, meaning you can modify your workout based on your strengths or your equipment.


Completely bodyweight, plus a small towel and sturdy surface like a bench or coffee table is needed.  Designed to make fitness actionable at home or on the go.  A great fit for those new to movement as well!


When following the Level 2 option, you will load most exercises with resistance bands.  I recommend the Perform Better 1/4" Superband, found here, or an equivalent.  If an exercise feels too challenging with a band, simply level down to the bodyweight variation of the exercise.


When following the Level 3 option, you will load most exercises with dumbbells or kettlebells and resistance bands.  I recommend having at least one set of moderate-sized DB's or KB's for this level, and at least one resistance band.  I recommend the Perform Better 1/4" Superband, found here, or an equivalent. If any exercise feels too hard, or you don't have the proper equipment, simply level down to Level 1 or 2.

How long do the workouts take?

Most workouts will take anywhere from 20-45 minutes to complete, depending on factors like:


  • How familiar you are with the exercises

  • Whether you're working with bodyweight or with equipment (equipment can take longer to set up in some instances)

  • How long it takes you to perform each exercise

  • How much rest you take between sets

  • What week you are in (for example, Week 1 may take a bit longer to navigate as you're learning the new movements; Week 4 may take a bit longer because sets and reps have gradually increased over the four weeks; whereas Week 2 may move a little faster since you're more familiar with the movements and the volume is still on the lighter side)

  • Based on your time constraints (ex: you may opt to only do 2 sets of something on a day you're short on time. This is perfectly fine!)

What if I can't fit in all of the workouts?

While there are four workouts provided each month, you do not have to do all four every single week to see results.  In fact, most of the members of Lift Lab average about 3 workouts a week.  To make Lift Lab even more customizable, there are suggested schedules provided for those wishing to do 2-3 workouts/week, and for those wishing to do 3-4 workouts/week.  Helping you organize your workouts in realistic ways that align with your life is a crucial factor to making sure you stay consistent and reach your goals.

Also keep in mind that Lift Lab workouts are downloadable PDF's and yours to keep forever!

Here is an example of one of the schedules provided for those wishing to do 2-3 workouts/week:

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Is coaching provided with Lift Lab?

Coaching is provided via exercise demos through YouTube.  I've taken great care to create an extensive exercise library with hundreds of video demos to prioritize your safety and form!  Each video includes text captions for accessibility, with 3 top cues for form/execution, and in some cases examples of typical errors and how to correct them.  All demos are under a minute, making them efficient and educational.  While there is no one-on-one coaching available with this option, you can always email me with any questions you have.

If you'd like more specific one-on-one coaching, I highly recommend choosing my Custom Programming option!

What if I have injuries/physical limitations?

The guidebook provides guidance on low impact alternatives, and how to modify for knee and wrist sensitivities for most exercises.  However I am always happy to provide advice for modifications if you have  specific concerns.

If you are unsure if Lift Lab is the right fit for you, you are welcome to reach out right now and ask me more!

If you think that more specific one-on-one coaching is a better fit for you, I recommend looking into my Custom Programming option.

What if I am pregnant or postpartum?

Lift Lab could be the right fit for you, depending upon external factors such as clearance from your medical providers, training experience, and what stage of pregnancy/postpartum you are in.


If you are pregnant or postpartum and decide to join, I am always happy to provide advice for modifications if you have specific concerns.

If you are pregnant or postpartum and unsure if Lift Lab is the right fit for you, you are welcome to reach out right now and ask me more!

If you think that more specific one-on-one coaching is a better fit for you, I recommend looking into my Custom Programming option.  With this option, we work one on one to ensure your training is the best fit, no matter what stage of pregnancy or postpartum you are in.  


—  Katie D.

"Thank you for all the instructional videos. They have been a great reference that I keep going back to as I work on my form. I also like being able to choose from the 3 different Levels. I have mixed and matched depending on how hard I want to go each day! So basically I am OBSESSED and I could not be happier!!" 

The difference lies within the WHY of this program.  Could you see results with other online programs?  Sure.  But only if you actually DO them, right?  Because a plan is only as good as it is actionable.  What distinguishes this program from other online programs, in addition to the research-based approach to programming, is that the intention of Lift Lab is to remove the barriers we may have when it comes to fitness.   To create workouts that are customizable for all fitness levels, that are both challenging and fun, to make you look forward to working out.  And to provide strategies to help you build accountability and consistency.

It is so important to me that you feel successful with this program.  It is my mission!  I want you to find freedom in movement and uncover strength and confidence in your movement practice.  And this begins with having a plan you can trust and a coach who is available 24/7 to guide you when needed.

Discover Community Strength & Confidence

  • JOIN US!

    Lift Lab

    Every month
    Customizable online fitness for all levels!
    • Four (4) full body workouts a month
    • Levels provided from beginner to int/advanced lifter
    • Workouts are progressive
    • Options for all facilities, from bodyweight to bell
    • Exercise demos provided to ensure proper form
    • Workouts take between 20-45 minutes to complete

Member is billed monthly, until member cancels subscription. Since you receive the product upon purchase, no refunds are available. Thank you!

Lift Lab pre-register
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