AMY MONROE FITNESS
Lift
Club.
Ten Sessions. Five Foundational Movements. One month to learn how your body gets stronger ---
For real, for good.
Girls Lift!
STARTS
Tuesday
September 15th
SESSIONS
10 Total
LOCATION
Candler NC
WHEN
Tue & Thu : 8-9 AM
Guys Lift!
STARTS
Monday
September 14th
SESSIONS
10 Total
LOCATION
Candler NC
WHEN
Mon & Wed : 8-9 AM
WHAT
The 5 foundational movements of traditional weightlifting.
No guessing. No flailing around the gym hoping something works. You'll learn the exact movements that build real, lasting strength — with correct form from day one.
1
SQUAT
2
DEADLIFT
3
BENCH PRESS
4
ROW
5
OVERHEAD PRESS
Come to all 10. Leave knowing how to get stronger.
Show up to every session and you'll walk away with mastered form, a real understanding of progressive overload, and the tools to keep making progress long after the month ends.
🏋️♀️
THE CURRICULUM
Five weeks. One progression.
Each week builds on the last — from moving well, to adding weight, to understanding why it's all working.
WEEK
1
Learning Movement
No talk of heavy weights yet. This week is entirely about how your body moves. We cover stance, breathing, bracing, tempo, and full range of motion. If it feels easy — good. That's the point.
Form
Breath
Tempo
Range of Motion
WEEK
2
Adding Load
Now we ask: what actually makes a weight feel heavy? You'll learn to use RPE — Rate of Perceived Exertion — to measure effort honestly. By the end of the week, everyone finishes around an RPE of 6. Challenging, not crushing.
Intro to RPE
Loading Principles
WEEK
3
Progressive Overload
This is the week it all clicks. You'll compare your weights from Week 1 — and understand exactly why they feel different now. "We didn't get stronger because we lifted heavy one day. We got stronger because we practiced consistently."
Consistency
Science of getting Stonger
Compare week 1 Weights
WEEK
4
Putting It Together
By now, you can almost coach yourself. Instead of me giving you every correction, I'll ask: "What did you notice?" "What felt different?" "What RPE was that?" You'll leave with the ability to self-assess — the most powerful tool in the gym.
Self Assessment
Independant Training
What did you notice?
WEEK
5
Going Heavier
You've earned this week. You know the movements, you understand your body, and you've seen what consistency does. Now the bar gets real heavy. This is what all five weeks have been building toward — and you're ready for it.
Max Effort
Apply Everything
INVESTMENT
Suggested donation.
Girls Lift runs on a suggested donation model. Come as you are — just show up.
full series
All 10 Sessions
Best way to experience the full progression — and the full transformation.
$150
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