Empowering Women
Through Strength Training
Ladies Who Lift will change the way you reach your fitness goals.
Online Training
Partner with an LWL coach to elevate your health, fitness, and confidence — from anywhere in the world
Work one-on-one with an Expert Strength Coach
Whether you’re an advanced lifter, or ready to pick up a dumbbell for the first time — our coaches will help you get what you want from your fitness.
Join Our Monthly MemberShip program
More of a do-it-yourself kinda person? Our Member program gives you a new strength program each month and can be done at home or the gym. The Member Program is expertly designed by an LWL coach, but it is not a customized plan.
Join the hundreds of LWL members that use our monthly programming option.
Our programs are created by our professional trainers and then delivered straight to you through the easy-to-use True Coach App. Each workout session is programmed out in detail giving you example videos, instructions, and cues. You’ll submit your feedback and progress straight in the app to easily track your progress and communicate with your coach.
Achieve Your goals ANytime. Anywhere.
Want a program you can do on your own time? No problem! We offer several eBook options for those looking to follow a pre-written program or simply learn more about health and fitness!
A twelve-week gym-based program that will improve your endurance, build muscle, gain strength, and help you change your body composition
Provides the exact exercises with video demonstrations, sets, reps, tempo, weight, and rest times for every workout
The 70+ page PDF includes jump links so you can easily navigate through the program on your phone or desktop
Appropriate for all fitness levels with access to standard gym equipment such as barbells, dumbbells, cable machines, and basic machines.
Weeks 1-4: Endurance block. Train 4 days a week with 4 total body days
Weeks 5-8: Hypertrophy block. Train 4 days a week with 2 upper body and 2 lower body workouts
Weeks 9-12: Max strength block. Train 4 days a week with 2 upper body and 2 lower body workouts
Includes our downloadable LWL Complete Guide to Strength Training which has over 50 pages covering resistance training benefits, how to achieve your fitness and physique goals, how to guarantee a program’s success, staying flexible with your program, technique tips, and fitness terminology.
You no longer need to be a member to work out with Ladies Who Lift! If you aren’t quite ready for personalized coaching, but still want serious results, our twelve-week program is perfect for you.
We include three 4 week training phases to help you improve your endurance, muscle growth, and strength. Our easy-to-follow PDF provides every detail needed to follow a well-rounded strength program.
And better yet, we have also included our LWL Complete Guide to Strength Training so you can get both the “what” and the “why”!
All of our best fitness products in one!
The path to your best self begins with our four amazing resources:
12-Week Minimal Equipment Workout Program
Complete Guide to Strength Training eBook
12-Week Meal Plan
Complete Guide to Nutrition eBook
Our downloadable, easy-to-follow PDFs will walk you through your workout routines, meals, and strategies guaranteed to elevate you to new heights. You’ll learn our exact approach to health and fitness so you can see the best results possible from our program and beyond. It’s the next best thing to having your own online personal trainer!
In addition to a fun, booty-building training program, you also get a comprehensive guide on the why + how behind training for glute goals.
There is so much misinformation out there on instagram and I really want this to be your first line of defense to filter out all the BS. I think knowledge is power and the more you can equip yourself with science-backed information the better you will be able to care for your body and approach your training or your aesthetic goals in an evidenced-based way.
I also bring a level of contextual awareness to aesthetic-focused training that I find missing in most training programs. Let’s work on your glute goals in a responsible way through a mentally healthy framework.
This guide will help you get the most out of your training and help you learn some basic concepts that can be applied to many different goals as your priorities shift or change throughout your life.
WHAT YOU GET:
Glute Guide Ebook
3 Pre-Recorded lectures
Lecture 1: Anatomy, Physiology + Intro to Hypertrophy
Lecture 2: Balancing aesthetic goals and body image
Lecture 3: Recovery: Nutrition, Sleep, Recovery, Stress
12-week Glute Hypertrophy Training Program
Equipment needed: This training program is best fit for clients training in a gym setting. You will need access to a barbell, squat rack, cable machine, and dumbbells. Don't have access to a gym? Check out our options to upgrade to custom coaching where we can personalize this program to fit whatever equipment you have at home.
Options to upgrade with our custom level coaching:
If you have limited equipment, need modifications or want access to our app to log your workouts.
If you would like personalized form feedback. (No long term commitment. Some people like to get a month of form feedback to master form and then return to training on their own)
If you would like personalized form feedback AND personalized nutrition coaching.
Take the guesswork out of what you should be eating to reach your goals, and why with our easy-to-follow 12-week meal plan.
Twelve weeks of healthy, nutritious, and most importantly, delicious meals curated by a registered dietician
Strategies for calculating your individual macronutrient needs, and how to use meal plan for those specific needs.
Provides the exact ingredients and directions to make each meal along with an easy-to-follow weekly grocery list
Offers strategies on how to increase or reduce calories to suit your individual needs and goals
Includes daily macros percentages as well as nutritional info such as sugar intake, vitamins, and other important minerals
Comes with our Ladies Who Lift Nutrition Guide which covers macros, fad diets, your relationship with food, how we burn calories, portion control, bonus recipes, and more!
Eating healthy doesn’t need to be boring and it certainly doesn’t need to be complicated! Ladies Who Lift created a registered dietician-approved meal plan for anyone looking to build healthy habits. Whether you’re looking to gain muscle, lose fat, or perform your best, this plan is for you!
We include every detail you need to know to make your meals and track your nutrition. And to take it a step further, we also included our downloadable nutrition guide so you can learn our strategies for success.
Not sure where to start?
No problem. You don’t need to be an expert in all this — that’s our job! We’d love to chat with you and help you figure out your best options. Our complimentary consultations are quick and completely pressure-free.
Our expert team of coaches
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Rae Reichlin created Ladies who Lift after watching many of her female clients have the physical and mental breakthroughs they never thought possible through learning to lift properly and with confidence.
LEARN MORE ABOUT RAE
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Brittany is an ACE Fitness Certified Personal Trainer and additionally holds a specialty Certification in Pre/Post Natal Training. She has experience as a group fitness coach and trained 1:1 both in-person and online.
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Amy fell in love with strength training during her high school Volleyball team’s off-season, where they were introduced to the weight room. She loved the way that strength training made her feel strong and powerful. She felt more confident, empowered and started to see her body for what it could do, rather than what it looked like.
LEARN MORE ABOUT AMY
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Zippy is a theater performance college graduate and has always been athletic, being a tennis player in her early years all the way through college. However, her true fitness journey started around 5 years ago when deciding to take a Zumba class. Dance/Cardio fitness originally ignited her curiosity in strength training which ultimately resulted in her interest in starting a career in fitness. She started teaching small group fitness classes to training one on one and it’s naturally become her mission to help other women.
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Now a competitive powerlifter, Marie started strength training while earning her MA in English and decided to make it her career. Initially anxious and unsure in the gym, she recognized and felt the effects of the transformative power of weightlifting early on in her own strength journey, and made it her mission to share it with as many women and queers as possible.
LEARN MORE ABOUT MARIE
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My name is Rachél, I am 23 years old, and I am from the Netherlands. Two years ago, I went to Chicago and fell in love with the city and the country. I returned to pursue my dreams here and have been working as a NASM-certified personal trainer for over a year. In the Netherlands, I worked at various training studios and gained experience in both one-on-one and group training sessions. I have a deep passion for fitness, with a particular love for calisthenics, though I have tried many different styles.
Learn more about Rachél
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NASM certified Personal Trainer
Remi (they/them) is an enthusiastic certified personal trainer and group instructor. Their coaching journey began at an early age, when they started helping their mom teach ice skating at just seven years old. Remi’s sports history includes speed skating in the Junior Olympics, playing rugby for Team USA, and attending college as a Division 1 athlete.
Learn more about Remi
