--- title: "First Lift Foundations Fitness Program | Built By Lifting Coaching" description: "An 8-week beginner program that teaches you to lift with confidence, starting from zero." canonical_url: "https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6" meta: "og:description": "An 8-week beginner program that teaches you to lift with confidence, starting from zero." "og:image": "https://builtbylifting.fit/_og/d/c_TenantPublic.takumi%2Cname_First%2BLift%2BFoundations%2BFitness%2BProgram%2Cdescription_~QW4gOC13ZWVrIGJlZ2lubmVyIHByb2dyYW0gdGhhdCB0ZWFjaGVzIHlvdSB0byBsaWZ0IHdpdGggY29uZmlkZW5jZSwgc3RhcnRpbmcgZnJvbSB6ZXJvLg%2Cdomain_builtbylifting.fit%2Cp_Ii9jb3Vyc2VzL2QyNmFhNDY4LTUxNmUtNDEyZi04NjRmLTNjNWFlZDUyMmZkNiI%2Cs_qs9leEFmBDT30Vcl.png" "og:image:height": "600" "og:image:type": image/png "og:image:width": "1200" "og:title": "First Lift Foundations Fitness Program" "twitter:description": "An 8-week beginner program that teaches you to lift with confidence, starting from zero." "twitter:image": "https://builtbylifting.fit/_og/d/c_TenantPublic.takumi%2Cname_First%2BLift%2BFoundations%2BFitness%2BProgram%2Cdescription_~QW4gOC13ZWVrIGJlZ2lubmVyIHByb2dyYW0gdGhhdCB0ZWFjaGVzIHlvdSB0byBsaWZ0IHdpdGggY29uZmlkZW5jZSwgc3RhcnRpbmcgZnJvbSB6ZXJvLg%2Cdomain_builtbylifting.fit%2Cp_Ii9jb3Vyc2VzL2QyNmFhNDY4LTUxNmUtNDEyZi04NjRmLTNjNWFlZDUyMmZkNiI%2Cs_qs9leEFmBDT30Vcl.png" "twitter:title": "First Lift Foundations Fitness Program" --- > Index of every page on this site: [llms.txt](https://builtbylifting.fit/llms.txt) ![Built by Lifting Coaching logo](https://huldzxdrrthlsnrxkhks.supabase.co/storage/v1/object/public/images/logos/60f1d721-9e3d-4454-9f42-a1d15a82f6d5.jpeg) **Built by Lifting Coaching** **Instant digital access****One-time payment** # **First Lift Foundations Fitness Program** An 8-week beginner program that teaches you to lift with confidence, starting from zero. See what's included, how it works, and secure your place. ![First Lift Foundations Fitness Program](https://huldzxdrrthlsnrxkhks.supabase.co/storage/v1/object/public/course-assets/067c4a6d-76af-450f-a930-8d94765b4ed3/images/f013c64a-2266-46cc-a2c6-c887d47523e6.jpg) ## **How would you like to pay? ** Secure checkout with Stripe **Price** **$147** **or 3 monthly payments of $49** **Duration ** **8 weeks** **By ** **Built by Lifting Coaching** **About ** ## **About this course ** ### First Lift Foundations ### You Don't Have to Know What You're Doing to Start. You Just Have to Start. First Lift Foundations is the 8-week program that takes you from "I've never picked up a weight" to walking into any gym — or your own living room — knowing exactly what to do, how to do it safely, and why it matters. Maybe you've walked past the weight section and felt your stomach drop. Everyone else seems to know what they're doing, and you don't know what to touch, how to adjust it, or whether people are watching you get it wrong. So you stay on the treadmill. Maybe you've heard lifting is good for you, but you're scared of hurting your back or wrecking your knees. Maybe you've Googled "beginner weight lifting" and drowned in jargon — sets, reps, RPE, progressive overload — written for people who already know things you don't. And maybe there's a voice saying you're 43 and should have started this in your twenties. Here's the truth: you're not behind, and you're not "not a gym person." Nobody ever taught you. Years of cardio and group classes didn't change your body because they were never the right tool. Strength training is — and research shows it matters more at this stage of life, not less, for your muscle, your bones, and your independence as you age. **How it works** We teach you the six movements every strong body is built on: push, pull, squat, hinge, lunge, and rotate. Weeks 1–4 use bodyweight only — all you need is a chair, a wall, resistance bands and a broomstick. Weeks 5–8 add light dumbbells or bands once your form is solid. You progress first through better control, range of motion, and less assistance. Weight is the last thing we add, not the first. **What's included** - 24 sessions — 3 per week, 30–45 minutes each - Follow along PDF with workouts viewable through mobile devices - Can be completed at home or the gym - **Bonus:** The Gym Floor Cheat Sheet — equipment, terminology, and the unspoken etiquette rules - **Bonus:** The "Am I Doing This Right?" Form-Check Checklist for each movement pattern - **Bonus:** The Minimal Equipment Starter List, in three budget tiers - **Bonus:** First Lift Print and Write Pack: Includes First Gym Visit Checklist, My Strength Words &RPE Check-In **Who it's for:** Women who have never strength trained, feel intimidated by the gym, and are done with cardio and diets that never delivered. **Our First Four Weeks Guarantee** Do the first four weeks. Do the sessions, watch the tutorials, follow the cues. If you don't feel meaningfully more confident in your form and your ability to train, email us and we'll refund every penny. No hoops. No guilt. By Week 8, you won't be someone who's "thinking about lifting." You'll be someone who lifts. **Start Your First Lift** *One payment. Lifetime access.* **Included** ## **What you get when you join** **Benefit 01** 24 sessions — 3 per week, 30–45 minutes each **Benefit 02** Can be completed at home or the gym **Benefit 03** Bonus: The Gym Floor Cheat Sheet — equipment, terminology, and the unspoken etiquette rules **Benefit 04** Bonus: The "Am I Doing This Right?" Form-Check Checklist for each movement pattern **Benefit 05** Bonus: The Minimal Equipment Starter List, in three budget tiers **Benefit 06** Bonus: First Lift Print and Write Pack: Includes First Gym Visit Checklist, My Strength Words &RPE Check-In **Before you join** ## **How this course works** See the format, pricing model, and practical details before checkout. **Format** **Instant digital access** **Pricing** **One-time payment** **Duration** **8 weeks** **Before you decide** ## **Common questions, answered** **Ready to join?** ## **Join First Lift Foundations Fitness Program** Continue to checkout and secure your place with Built by Lifting Coaching. ```json {"@context":"https://schema.org","@graph":[{"@id":"https://builtbylifting.fit/#identity","@type":"Organization","description":"Training, resources, and client support from Built by Lifting Coaching.","email":"support@builtbylifting.fit","name":"Built By Lifting Coaching","url":"https://builtbylifting.fit","image":{"@id":"https://builtbylifting.fit/#/schema/image/1"}},{"@id":"https://builtbylifting.fit/#website","@type":"WebSite","description":"Training, resources, and client support from Built by Lifting Coaching.","inLanguage":"en-GB","name":"Built By Lifting Coaching","url":"https://builtbylifting.fit","publisher":{"@id":"https://builtbylifting.fit/#identity"}},{"@id":"https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6#webpage","@type":"WebPage","description":"An 8-week beginner program that teaches you to lift with confidence, starting from zero.","name":"First Lift Foundations Fitness Program","url":"https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6","isPartOf":{"@id":"https://builtbylifting.fit/#website"},"potentialAction":[{"@type":"ReadAction","target":["https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6"]}]},{"@id":"https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6#/schema/course/1","@type":"Course","description":"An 8-week beginner program that teaches you to lift with confidence, starting from zero.","name":"First Lift Foundations Fitness Program","url":"https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6","image":{"@id":"https://builtbylifting.fit/#/schema/image/2"},"offers":[{"@type":"Offer","category":"Paid","price":147,"priceCurrency":"USD","url":"https://builtbylifting.fit/courses/d26aa468-516e-412f-864f-3c5aed522fd6","availability":"https://schema.org/InStock"}],"provider":{"@id":"https://builtbylifting.fit/#identity"}},{"@id":"https://builtbylifting.fit/#/schema/image/1","@type":"ImageObject","contentUrl":"https://huldzxdrrthlsnrxkhks.supabase.co/storage/v1/object/public/course-assets/067c4a6d-76af-450f-a930-8d94765b4ed3/images/f013c64a-2266-46cc-a2c6-c887d47523e6.jpg","inLanguage":"en-GB","url":"https://huldzxdrrthlsnrxkhks.supabase.co/storage/v1/object/public/course-assets/067c4a6d-76af-450f-a930-8d94765b4ed3/images/f013c64a-2266-46cc-a2c6-c887d47523e6.jpg"},{"@id":"https://builtbylifting.fit/#/schema/image/2","@type":"ImageObject","contentUrl":"https://huldzxdrrthlsnrxkhks.supabase.co/storage/v1/object/public/course-assets/067c4a6d-76af-450f-a930-8d94765b4ed3/images/f013c64a-2266-46cc-a2c6-c887d47523e6.jpg","inLanguage":"en-GB","url":"https://huldzxdrrthlsnrxkhks.supabase.co/storage/v1/object/public/course-assets/067c4a6d-76af-450f-a930-8d94765b4ed3/images/f013c64a-2266-46cc-a2c6-c887d47523e6.jpg"}]} ``` ## Sitemap See the full [sitemap](https://builtbylifting.fit/sitemap.md) for all pages.