Program Details
BEGIN is our 100% beginner-friendly lifting program that will help take anyone with zero or minimal lifting experience from unsure to confident in the gym. You'll start with 8 weeks of dumbbell-only work to ease into your workouts, then transition to our barbell prep phase (optional if you continue to train at home). Do you have some experience but need more time to get ready for a more advanced TLM plan? Join BEGIN, and you can skip ahead!
I'm ready
- Is ready to learn how to lift but has little to no training history.
- Has less than 6 months of experience lifting or lifting with a barbell.
- Wants to feel confident lifting in a gym, start lifting with a barbell, or get strong but doesn’t know where to start.
- 3 lifts per week.
- Full body, full body, upper body split.
- ~40-50 min/workout.
- New workouts & movement progression every 4 weeks.
- 2 months of dumbbells only work into 4 months of barbell progression, OR you can continue training with only dumbbells.
- Pair with any run plan or in-app cardio.
- Suggested pairs: Beginner runner, Beginner Cardio, 1-2 MI, 5-10k, BB5-20 MPW.
Sign up for
BEGIN
Looking to join a run plan too? Sign up here and message the coaches in the app to add your plan!
We accept client's in all countries and our payment processor processes all currencies.
Click here to apply for our student discount $70/moIncluded with run & lifting Memberships
Running or Hiking Plan of Choice
TLM Group Community
1:1 Messaging Access
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Learn about
BEGIN
Say goodbye to the guesswork of where to start in your lifting or hybrid training journey. Our BEGIN program is a 6-month-long progressive program designed to help you gain confidence, strength, and skill in the gym. We will ease you into (or back into) the gym starting with dumbbells and working toward barbells (optional) for 6 months so you can comfortably move into any TLM program upon completion. Get access to our running, hiking, beginner cardio, and on-demand cardio library as part of your membership.
A peek inside
our app
Suggested Equipment
We keep equipment at TLM minimal and include all suggested movements swaps directly in your programming so that everyone can train with the equipment they have.TLM is designed to be done from almost anywhere. If you don't have a barbell, you can do it at home with just dumbbells, swap the barbell for a machine, or use a smith machine.
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A bench, step, or box to lift on or jump onto
Cables and/or long resistance bands
One or any of the following: treadmill, a place to run, rower, ski erg, bike or jump rope and/or a way to do cardio
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Access to the
TLM app
BEGIN
FAQs
You can start with BEGIN! BEGIN is programmed for 100% beginners, but you can skip to month 2 or 3 once you are in it if you want to move past some of the very basic base building movements into the dumbbell-to-barbell transition phase. Afterwards, you can go into PERFORM, BUILD, OR METCON.
If you have some lifting experience but still need to make a lot of progress, that's okay! You can go right into blocks 3-6 of BEGIN, then move into one of our other programs to ease back into the swing of things. If this is you, sign up and message the coaches, and we can help you start with the right program based on your current fitness level!
Weeks 1-8 of BEGIN start with just dumbbell, kettlebell, body weight, and/or banded movements. In week 9 through the end, you will move into our barbell and TLM prep phase if you choose to train with a barbell.
We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.
Please note that within every TLM workout, you can swap any main compound for a machine or non barbell variation based on preference or equipment you have.
You will see main lifts and movement patterns such as:
- Bench
- Squat
- Deadlift
- Overhead press
- Row
Other movement patterns you will see in TLM BEGIN:
- Split Squats, Lunges,, Step Up variations or similar
- Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder Raises, or other Shoulder or Chest Pressing variations
- Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations
- RDLs, Hamstring Curls, or other Hamstring Accessories Variations
BEGIN pairs best with our:
- Beginner running plan.
- Beginner cardio plan.
- 5k beginner plan.
- 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans for those with a running history.
- 1 or 2 mile for time programs.
- On-demand cardio library: Includes weekly high-intensity interval training, metcons/WODS (think: functional fitness style cardio workouts), zone 2, or aerobic capacity workouts.
- SUMMIT hiking program.
Comparing Our Lifting Programs
Other programs you may like
- Wants to complete their first Hyrox race
- Wants to improve their Hyrox race time
- Is interested in improving general fitness with a mix of lifting, metcons, and running
- Wants to utilize lifting to finish their next race stronger and healthier.
- Wants a program to pair with their race training.
- Feels like they can't keep lifting going into races and wants a realistic way to stay strong this race season.
- Wants a program that specifically tapers and adjusts lifting volume to match their running and prepare them for race day.
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