Paige Benlolo Fitness

Women's Training, Weightlifting, Functional Fitness
Coach
Paige Benlolo

Features
3 sessions per week
Must use App app to view and log training
Team Training
$20 / mo
Get Beginner Lifting
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6-8 Week Training cycles
Each cycle consists of 3 workouts per week, an upper body day, a lower body day, and a full body day. Programming can be done in the gym or at home.
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A Track for Absolute Beginners
Inside Beginner Lifting, you have access to a 12 week "Absolute Beginner" program, which teaches the foundational movement patterns in the gym.
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A Qualified Coach
In Beginner Lifting, you will have access to an ACSM certified personal trainer (Paige!), who also has an M.S. that focused on neuroscience, chronic pain, and human nutrition.
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A Community of Like-minded Lifters!
Social support is a huge positive factor for starting and maintain a fitness program! In the app you'll meet a other women who are building muscle, figuring out new movements and pieces of equipment, and feeling a little lost at times ... just like you!
Features
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Access to your coach
Your coach will provide you with feedback and form checks to help you succeed in the gym!
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Programming 3 days per week
Rolling 3x week programming in 6-8 week blocks. Each block features one upper body day, one lower body day, and one full body day.
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Exercise Video Guidance
Instructional videos (some featuring Paige, others vetted by her but made by other people) to guide your practice and make execution easy
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Upper Body A

A1

T-Spine Reach

3 x 6

A2

Y Scapular Raises on Wall

3 x 10

A3

KB Arm Bars

B1

30 Degree Incline DB Bench Press

3 x 10

B2

Bench Dips

3 x 8

C

1/4 Turkish Get Up

3 x 3

D

DB Chest Fly

3 x 10

E1

Seated DB Shoulder Press

2 x 12

E2

DB Lateral Raise

2 x 10

E3

Standing DB Upright Row

2 x 10

Sunday
AB Block 1 Day 1

A1

Chest Stretch

2 x 0:30

A2

T-Spine Reach

2 x 6

A3

Diaphragmatic Back breathing

2 x 1:00

B

Kneeling Push Ups

2 x 8

C

DB Chest Fly

2 x 8

D

Superman

2 x 10

E1

Standing DB Upright Row

2 x 10

E2

DB Lateral Raise

2 x 10

F

1-Arm DB Row

2 x 10

Tuesday
Lower Body A

A1

Cook Hip Lift

3 x 0:30

A2

Deep Squat Breathing

2 x 1:00

A3

Lateral Lunge

3 x 6

B

High rack DB squats

3 x 6

C

Single Leg RDL

3 x 7

D

DB Farmer's Carry

3 x 0:30

E

Lunges (Walking)

3 x 30

F

Bent Knee Reverse Crunch

Tuesday
AB Block 1 Day 2

A1

Hip Airplane

2 x 4

A2

Ankle Warm-up Combo

2 x 4

A3

Air Squat

2 x 6

B

Bunny Hops Linear

C

Shin Box Get-ups

2 x 6

D

Tall Kneeling to Stand

2 x 6

E1

Heel Elevated squat

2 x 8

E2

DB RDLs

3 x 8

Thursday
Full Body

A1

Band Pull-Apart

2 x 8

A2

Bird Dog

2 x 5

A3

Lying Handcuffs

2 x 7

B

1,2 Punches With Kick

2 x 10

C1

DB Bench Pull-over

2 x 10

C2

Bent Over Rear Delt Fly

2 x 8

D

DB Lateral Step-Up

3 x 8

E

Cuban Press

3 x 8

F

Hamstring Curl on Slides

3 x 6

Thursday
AB Block 1 Day 3

A1

Chest-focused cat-cows

2 x 10

A2

Ankle Mobility - Achilles

2 x 30

A3

Deep Squat Stretch - Weight Assisted

2 x 0:45

B

Banded Glute Bridge

2 x 8

C

DB Chest Press

2 x 6

D1

DB Shoulder Press

2 x 8

D2

DB Bicep Curls

2 x 6

E

Squat to Calf Raise

2 x 6

F

Hollow Hold

2 x 0:30

Coach
More from Paige Benlolo Fitness
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FAQs
Who is Beginner Lifting For?
Beginner Lifting is for anyone woman who wants to learn how to lift weights with an eye towards her long-term health and fitness. As a program, Beginner Lifting focuses on mastering the major movement patterns and increasing mobility, with an eye towards aging well and looking good doing it!
Who is Beginner Lifting not for?
Beginner Lifting is a true beginner program. It is not for intermediate or advanced lifters.
How does billing work?
Payments are automatic and recur each month on the day that you signed up. You may cancel your membership at any time in the TrainHeroic app.
How much coach communication will I get?
As much as you ask for! Paige will send weekly messages to encourage you to review the upcoming week's program, and will provide form checks and answer questions within a 48 hour window.
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