First We Lift Club
Coach
David Flowers
Features
0 sessions per week
Must use App app to view and log training
Team Training
No more gym anxiety
Say goodbye to walking into the gym without confidence. With a clear, structured training plan mapped out for you, every workout has a purpose, keeping you focused and on track for real results.
Get strong
Avoid the frustration of never feeling like you are getting stronger. Our solid principles and progression blueprints ensure you’ll continuously make progress, whether it’s building muscle, increasing your lifts, or staying lean and athletic year-round.
Compete and thrive
Harness your competitive edge to stay motivated. With leaderboards and peak weeks, you'll find inspiration in challenging yourself and celebrating your progress, turning your workouts into something you look forward to, not dread.
Support
No more going it alone. Surround yourself with a community of like-minded women who will push you, support you, and keep you accountable, ensuring you stay committed and driven to reach your goals.
Features
Access to your coach
Daily access to Claudia and her weekly "office hours" to get the most out of your training through her expert coaching and feedback.
Programming 3 days per week
You also have the option to add 1-2 additional sessions on top of workouts (but only if you want to). All workouts under 60 minutes.
Access to free training/nutrition resources
As a qualified nutritionist, I’m always sharing nutrition tips alongside your training to help you maximize your progress and enjoy your journey.
Exercise Video Guidance
A coach in your pocket with crystal clear instructions and demonstrations.
Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
Delivered through TrainHeroic
Easily view workouts, track your progress and compete in our leaderboard challenges.
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
FAQs
Who is Seasons of Training for?
Can I do other sports/hobbies outside of this program?
What if I am missing some equipment?
How long will workouts take?
What if I don't like it?
Is it beginner friendly?
This program is designed for women who want to feel empowered, confident, and strong in their own skin. We train all qualities year round with seasonal biases so you're not too focused on developing one quality of your training. We emphasise physique/aesthetics alongside and all-around conditioning.
Yes you can always make some adjustments (i.e. modify the conditioning, add some extra running, etc) if you want to tailor it towards your specific goals. You will be training all qualities year round, along with the seasonal bias shifts so you can be the full package and excel in your sport/hobby.
That's totally fine! Exercise alternatives are given on most exercises and you can always ask for recommendations in the chat. I don't expect everyone doing the program to always have access to everything, but I will generally program assuming access to a fully equipped gym.
No longer than 60 minutes. Each workout is designed to be efficient yet effective so you're not spending hours in the gym! No more faffing around in long warm ups or complex exercise set ups! Our programs are designed to move the needle to being stronger, leaner and fitter!
Try a free week and see what you think! If you end up not liking the program or simply want to try something else in the future, you can cancel at any time.
I'd recommend that you feel comfortable around the gym, but there's no minimum requirement for strength training, bodybuilding style resistance training or aerobic conditioning.
Join Your Virtual Gym
Seasons of Training - Women
Seasons of Training - Women
Seasons of Training - Women
When you join a team you’re getting more than programming, you’re joining an online community.
Seasons of Training - Women
Seasons of Training - Women
Seasons of Training - Women
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