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WOMEN'S WEIGHTLIFTING PROGRAM
Your no time wasted blueprint for muscle growth & recomp - science based programs, 1:1 form feedback, and virtual gym family all in one
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"I joined BTL one year ago and I can say at 52 years old, I have never felt or looked better! I am honestly shocked with the muscle definition I now have because of the programming. The education is unmatched."
- SUSAN
"The science, the community and sustainability of the program has allowed me to step into my strongest, healthiest, happiest self. BTL will forever be the best dollars I invest in myself per month."
- DANITZA
SMART Training
Evidence based, periodized hypertrophy programs for women who want to get strong and transform their bodies (from the gym OR from home.)
CLEAR Education
Weekly individual form reviews, bi-weekly live Q&As, unlimited chat support, no fluff + self paced resource library with answers to your every lifting query.
WARM Community
A group of women who are building muscle, losing fat, and figuring out that new piece of gym equipment.. just like you. (No more feeling like the odd one out - come meet your new virtual gym family.)
Subheading
You want to love your training, but sometimes it feels like...
The gym-timidation is keeping you from your full (strength & aesthetic) potential
LET ME GUESS
You’re the hardest worker in the room, but still not seeing physique progress
Your routine has gaps - core/pelvic floor/recovery are just an afterthought
You can’t get results without the gym becoming your part time job
When you have a question, there’s no one (qualified) to help
Whether you’re brand new to weightlifting or have been in this world for a while, BTL will help you build muscle efficiently - without ignoring full body wellbeing and with tons of support along the way - while educating on the why behind it all.
You’ll feel more clear than ever on what’s actually essential in the gym and permission to leave behind what’s not.
Introducing:
the #TEAMBTL experience
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Rolling 3 & 4 Day Gym + Home Lifting Programs
12-Week Beginner Lifting Program (2-4 day gym + home options)
'Recovery Add-On’ Program (core, pelvic floor, mobility & breathwork)
Plug-And-Play Training App (demo videos, workout logs, individual form reviews)
Education & Community App (group chat, news feed, live Q&As, educational resource library)
$37/mo all access
WHAT'S INCLUDED:
HEY, I'm Ruth!
Your Weightlifting Coach
CPT, PN1, N1 Biomechanics & Program Design
I’ve loved to workout pretty much ever since I picked up a weight for the first time, but I fell in love with lifting when I discovered the evidence based world, left “working out” behind and actually started to train.
Built To Last is the culmination of years of continuing education, mentorship & hands on experience training clients and designing programs. It’s the program I WISH I had back at the beginning - and it’s the program I follow now, as an experienced trainee (yep, I train right alongside you!)
I understand the ups and downs of this journey better than most. And coaching other women through it is one of my favorite things in the world.
MEET YOUR Coaches
HEY, I'm Tina!
Your core & pelvic floor coach
CPT, PN1, PCES Pre/Postnatal Exercise Specialist
I found macros + hypertrophy training working with Ruth as my coach in 2019-2020, & my life forever changed.
I was able to lift through both of my pregnancies, but my life changed again when I faced recovery postpartum due to severe diastasis recti and postural changes.
Through achieving my pre/postnatal certification, working with core rehab specialists, & hours and hours of personal research & implementation, I saw tremendous improvement in my own symptoms.
Now, I love working with women of all ages to build (or rebuild!) their foundation so that they, too, can lift comfortably and confidently again and live life pain/symptom-free.
Everything you get in
3 & 4 Day Rolling Programs
SMART Training
Best for intermediate to experienced lifters
12-Week Beginner Program
Best for beginner, novice or re-starting lifters
SAMPLE BEGINNER WORKOUT →
Recovery Add-On Program
All experience levels
Coach Support
CLEAR Education
Virtual Form Coaching
#teambtl
WARM Community
TRANSFORMATIVE Results
WHAT You'll Learn
How to train smart, train hard, and transform your body with weights
How to execute exercises safely and effectively
How to keep progressing long term (without burning out)
How to support your core & pelvic floor as a heavy lifter
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Quite literally anything else about weightlifting & hypertrophy that your little heart desires - on your own timeline, at your own pace, alongside your own virtual gym family!
WHAT MEMBERS Are Saying
My favorite part is how challenging the workouts are both physically and mentally. They push me in a way that I wouldn’t have gotten if I would have just found a random workout on the Internet. Overall, it’s just an amazing opportunity to stay active and to keep pushing yourself to be better.
- LIZZY
Ruth makes it easy to learn how to do moves that GET RESULTS! And she’s eager to help and all about educating us, which has been so great as I’m getting back into working out and being healthy! The accountability of being in a group of other women who share both their real struggles and real successes is refreshing and inspiring, as well as challenging me to push myself!
- BRIANA
I love this program so much! Ruth is so genuine & cares about everyone’s success in the group! She is SO helpful! The workouts are structured and challenging but not so hard that you don’t even think you can start! I’m so thankful I signed up! It’s worth every penny in my opinion!
- KELLY
I love that the workouts are progressive - the first week I wasn’t sure about some of the moves, but after a few weeks it all clicks! I’m increasing weights and feeling strong. I would definitely recommend it to others - especially those who can’t get to/afford a gym. These workouts are HARD and you can definitely see progress.
- MARIA
Built To Last has been amazing for me! I would 100% recommend this program to others. It is great for accountability and on the plus you have new friends! :)
- SAMANTHA
I love the Built to Last program as it has greatly increased my confidence in working out at home and being able to see results even when I am not in the gym. I love the supportive group that we’re in, as I can hear from others about how their workouts are going and get really informative tips and tricks from Ruth.
- KRISTIN
I love that Built to Last focuses on empowering one another. All of the women in this group are so kind, encouraging and REAL. Ruth’s videos attached to each workout move are also extremely helpful.
- DEVIN
Weekly written programming is exactly what I needed and wanted at this point in my fitness journey. The community aspect has been so nice for accountability and encouragement. Finally, Ruth emphasizes the WHY and HOW across various topics which is so helpful and imperative for life-long wellness.
- MEREDITH
Home Training Equipment
REQUIRED + RECOMMENDED
Required
We recommend having 1-2 sets of light dumbbells (5-10 lbs), 1-2 sets of medium dumbbells (12-20 lbs) and 1-2 sets of heavier dumbbells (30-60 lbs) for home workouts. How much variety you need and exact weights will depend on your personal strength level. These CAP DUMBBELLS on Amazon are some of the best value if you’re purchasing brand new, otherwise be sure to check local garage sales & Facebook Marketplace.
Incline/decline benches can really help us manipulate resistance profiles when training from home and you will use one a lot in BTL. This FLYBIRD BENCH is one of the best for the price, it both inclines and declines and is very affordable. If you have an incline bench that does not decline there will be a few exercises you need to swap but 90% of what we do is flat or incline bench so no need to go out and buy something new. If you don't have an incline/decline bench and don't want to get one right now, a sturdy elevated surface like a chair or coffee table will also work if you're willing to get creative.
We frequently use long bands to simulate cable machines in the home training. This WHATAFIT BAND SET from Amazon is a great set to get, it’s versatile & functional and it comes with a door anchor + handles which is super handy. These WODFITTERS BANDS are also great - if you go this route we recommend getting at least 1-2 of the lightest resistance + 1 medium resistance, or even the whole pack. (If you already have long bands, whatever you have will work just fine. But if you’re buying, our top rec is to start with the WHATAFIT set.)
Recommended (not required)
If you are a more experienced lifter who has built significant strength, having a barbell and weight plates is going to highly elevate your home training and muscle building potential. If you’re just dipping your toe into weightlifting dumbbells alone will work great for you, but as you get stronger, a barbell will allow for more progression. A full squat rack is great, but even just a barbell and weight plates will allow you to do glute bridges & RDL variations which we do a lot in BTL. If you’re buying, look for an olympic barbell (7 ft long, 45 lbs.) THIS BARBELL is a great value & quality for the price. For weight plates we prefer bumpers, but if you’re using what you have or purchasing what you can find secondhand, iron plates are just fine as well.
PSA: we recommend these for home AND gym training girlies! These KICKBACK STRAPS (or similar) are our favorites for all kickback variations since they have the adjustable under foot strap and thick, stable ankle cuff. If you get the WHATAFIT band set, you’ll be able to attach these straps right to your bands with the carabiner. Aside from an actual cable machine this combo is the next best thing and a great solution for home trainees!
You don’t *need* these (many members use weight plates or small dumbbells as heel wedges and they work just fine), but if you get them, you will use them a lot. These FOAM HEEL WEDGES on Amazon are our top pick for a functional and more affordable wedge option (they are height adjustable too!) Otherwise, if you’re wanting to invest, these 20° PRIME HEEL WEDGES are heavy duty & will last a lifetime.
FREQUENTLY Asked Questions
With our 12 Week Beginner Program! This program is the perfect intro to the weights section in the gym & smart, evidence based training. Once you complete the 12 week program, you will be ready to seamlessly transition into one of the rolling BTL programs. Click here to see a sample workout.
12 Week Beginner Program. Even if you’re not a brand new beginner, this 3 phase program will help ease you back into heavy lifting in a progressive & manageable way.
Again, we highly recommend the 12 Week Beginner Program. If you’re unfamiliar with things like tempo and RPE, this program is the perfect first step in your weightlifting journey.
If you are not new to lifting weights, are familiar with hypertrophy training & have a general grasp of tempo & RPE then you are a perfect fit to jump right into one of the 3 or 4 day rolling programs!
‘Hypertrophy’ means muscle growth, so ‘hypertrophy training’ simply means that we are training in a way that research shows to most efficiently grow muscle (‘getting toned’, ‘body recomp’, ‘looking defined’ - all of these are direct results of muscle hypertrophy.)
A training cycle (sometimes called ‘mesocycle’ or ‘meso’) is a block of weeks where we are focused on the same workouts and exercises (minus any programmed progressions) in order to apply progressive overload.
All training cycles are 2-6 weeks long. Most are 4-6 week long strength and hypertrophy focused, with quarterly 2 week metabolic ‘minicycles’ to deload & condition.
The average length of 3 & 4 day rolling program workouts is 45-60 minutes. The 12 Week Beginner Program workout lengths are as follows | Phase 1: 30-35 minutes | Phase 2: 40-45 minutes | Phase 3: ~50 minutes
Exact muscle split is subject to change because split, exercises, rest, tempo, RPE, and all program variables are intentionally selected based on the goal of that particular training cycle. However, one of the most frequent 4 day splits you’ll see is upper/lower/upper/lower.
Yes! All you have to do is toggle on/off which program(s) you would like to do, and they will appear on your calendar. (If you do a hybrid of home/gym training for example, you can toggle on both programs and complete whichever workout you would like depending on the day.)
With the quality of programming, level of personal coach support, and community aspect - unless you are someone who has *highly* specific needs or limitations - BTL wins out in every category. It’s truly like having a personal trainer in your pocket (but without the price tag.)
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.
WHAT MEMBERS Are Saying
Built to Last has been an amazing investment and working with Ruth has been an absolute dream! After just one month of joining the community, I can already feel myself becoming stronger physically and mentally. I love that I don’t need to spend time planning out my workouts each day, Ruth has already done the planning for me! I love this community of women that Ruth has built for us!
- JAMIE
Not only does Ruth provide the programming, but she explains the WHY behind it. As someone who has a personal training certificate myself, I think this is extremely important while training someone. Additionally, she includes programming for BOTH the home and the gym. This makes working out extremely convenient for those with limited access to gym's because all of the programming can be done from home.
- ALYSSA
This program has been so beneficial for me in so many ways! It's kept me motivated to work out consistently. I have seen great progress since joining the group! I can feel myself getting stronger, while dropping weight and feeling better overall!
- BECCA
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BUILT TO LAST is smart training, qualified coaching and virtual gym family - all rolled into one.
A no-fluff program that educates without being overwhelming, makes you feel seen & heard, and transforms bodies without taking over lives.
You can recomp & build muscle in 3-4 days per week - let us teach you how.
Must be 18 years or older to enroll. Billing recurs monthly and begins on the day that you sign up.
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