LIFT is designed to be beginner-friendly and flexible. You can start with very light weights and progress at your own pace, and our Master Form videos walk you through safe technique and proper cues. Strength training is a powerful way to support long-term health and aging well. That said, LIFT isn’t customized to individual medical needs, so we always recommend consulting your primary care physician before starting, especially if you have an injury, illness, or other health concerns.

Each working in this guide includes a "gym" version and an "at home" alternative. Even if you're at the gym, you might find that the squat racks are all taken, or maybe you prefer the feel of dumbbells over a barbell. For working out at home, we recommend that you have dumbbells and resistance bands. If you have a weight bench and ankle weights, that's a bonus!

The program can and should be done over and over. This is the foundational program that Dr. Estima uses herself because weightlifting is not a "6 week shred" or a "3 months to a new you". It's a long game. As for the workouts, they are 5 exercises each and can take up to 45 minutes, depending on how long you rest for in between sets.

This is a workout that can be started 2x/week and slowly moved to 3x/week and 4x/week.

There are 5 exercises per workout, and on average it takes 45 minutes to complete (depending on how long you rest in between sets, generally 1-3 minutes).

In our Welcome Section you'll have access to educational videos on how to lift heavy and safely, recovery, and feeling confidence in the gym. The master form section has detailed instructional videos from Dr. Stephanie, walking you through the exercises with technique cues and how to perform them correctly.

Then you'll receive a PDF guide with a 4-day split workout (listing the exercises, sets and reps) with templates on how to structure your workouts depending on if you workout 2x/week, 3x/week, or 4x/week.

All of the videos can be accessed using an internet browser on your mobile device and we include a tutorial of how to do this within LIFT.

Once purchased, you'll receive access for the lifetime of the program.

LIFT is foundational - it covers proper form, how to progress, and alternate exercise options. Then it offers a 4 day split full body workout that focuses on strength for longevity AND gains. The workout in YES (Dr. Stephanie's group coaching program) is an 8 week program specifically designed to build an hourglass form, focusing exclusively on glutes and shoulders. So LIFT is a great value add as you get bonus education AND a new full body workout to add into your routine.

For all digital products there is a zero refund policy, further outlined in the terms and conditions listed at the bottom of this page and at checkout.

LIFT is a 2-4 day weight lifting program that is form focused, joint friendly, progressive, and empowering.  It is designed to help you gain strength and muscle in midlife.  There is currently no mobility model in LIFT but we are developing a mobility program that will be out in late 2025/early 2026!

LIFT is a self-guided digital program, a resource you can use at your own pace. It’s not a coaching program, and there is no coaching or a doctor/patient relationship. Think of it like buying a book: everything you need is inside, but it’s designed for you to work through on your own. If you want to work with Dr Stephanie, then look out for details on her YES program which involves being coached by her directly.

If you have any technical issues, questions about how to navigate the program, find a broken link or video, or are having difficulties in accessing the materials, we want to know! Please email us at [email protected] with your full name and using the email address you used to purchase the program.