What is lift club?
23 Mar 2023 13:59PM
by
David McDermott - Strength and Conditioning Activist
Seen our popular Lift Club classes and wonder if they’re for you? Good news: our classes are for everyone! So even if you’re not a weight-lifter but want to build strength and get to grips with new pieces of kit, we’re here to help you.
Lift Club is perfect for you if you’re looking to become stronger and train all parts of your body. Here’s a little more on what it’s all about…
A look at your 6 week programme
Over the course of 6 weeks, our Lift Club classes will help you work through 3 main phases of training: Endurance, Hypertrophy and Strength.
Endurance training helps you condition your muscles, improve technique, build resistance against fatigue and develop a solid foundation for lifting heavier weights. You'll lift lighter weights in these sessions but perform more repetitions
(or ‘reps’).
Hypertrophy training helps you build muscle, improve body composition (or "tone up"), refine technique and gain control of your movements. In these sessions you'll lift moderately heavy weights and middle-range reps (8-12 reps per set).
Strength training helps you get stronger, improve speed and power, prevent injuries, develop athleticism for sports and functionality for daily life. You'll lift heavier weights in these sessions but for fewer reps.
Why do we train this way?
Whilst each phase of training has its own benefits, they complement and support one another. Progress made in one phase of training will transfer benefits to the other phases.
For example, if you perform more repetitions during your Endurance training compared to your last time, you’ll be prepared to lift heavier weights, or more reps at the same weight, when you return to your next Strength or Hypertrophy training class.
What’s more, it’s also important to vary your training and lift at different intensities (weights) to get balance and prevent overtraining or injury.
How can Lift Club help you achieve your goals?
The most important factor in achieving your fitness goals is consistency. Consistency leads to progress and progress leads to results.
Lift Club provides you with a structured programme that encourages consistency. If you come for more than one session per week, you'll train a variety of movements and develop different muscle groups.
The most important factor in achieving your fitness goals is consistency. Consistency leads to progress and progress leads to results.
Lift Club provides you with a structured programme that encourages consistency. If you come for more than one session per week, you'll train a variety of movements and develop different muscle groups.
Not only does the programme provide you with variety across your week, it also helps your progression over time. Over the course of one 6-week block, you'll revisit the same exercises each week, giving you the chance to improve on the session before. But even if you are only able to make Lift Club on one or two specific days of the week, you'll still be able to consistently focus on the same movements and muscle groups on those days and see progress over the 6 weeks.
After you complete one block, the workouts will change so you'll get the opportunity to work on new movements and target different muscle groups on those days. As long as you keep coming back to Lift Club, even if it’s once a week or every day,
you'll achieve a well-rounded and balanced programme.
