Be part of our growing community of strong women wherever you lift.
At your local gym…
From home…
On vacation…
Wherever you lift…
LightHouse Programming: Anytime, Anywhere
Follow our simple and effective programming wherever you lift. With access to our programming details and our LightHouse app, you’ll be able to participate in real-time workouts and track your progress with the rest of the community.
WHAT EQUIPMENT DO I NEED?
Squat Rack
Barbell
Weight Plates
*A Smith Machine (squat rack with a fixed barbell in it) is not recommended. You would be better off using dumbbells until you can access a traditional squat rack.*
If the equipment listed is not available to you at this time, contact us for more information on how to proceed without the listed equipment.
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Weightlifting Benefits
REST EQUALS RESULTS
Resting between sets and resting between workouts is critical. If strength is your goal, then get used to a slower pace than many are used to. Weightlifting sessions are 60 minutes of time, much of which is spent resting and recovering for the next set.
Weightlifting Equipment
At LightHouse, we use Rogue Fitness equipment because of its ability to stand up to repeated use all day long by strong ladies. However, as a more cost effective option, we have curated the list of items below. These items will last a very long time as personal equipment.
Fractional Plate Set (5 pounds)
2.5 Pound Pair (5 pounds)
5 Pound Pair (10 pounds)
10 Pound Pair x 2 (40 pounds)
25 Pound Pair (50 pounds)
*35 Pound Barbell + 110 Total Pounds in Plates = 145 Pounds. Add additional plates accordingly depending on how much weight you can squat and deadlift.*
Optional Equipment
Equipment Notes
If you choose to skip on purchasing the bench, you will just follow LightHouse Weightlifting programming as is. Except, you will Strict Press instead of Bench Press. If you forgo a squat rack, you will also have to work on Cleans from the floor in order to Strict Press. A demonstration video on how to do this is being made and will be linked here and in the Social Tab on the LightHouse Weightlifting App.
If you choose to skip on purchasing the squat rack, you can Clean and Press and lower the barbell on your back in order to Back Squat. This will limit the amount of weight you will Back Squat, but you can increase Back Squat difficulty by making all the squats pause squats. A demonstration video on how to do this is being made and will be linked here and in the Social Tab on the LightHouse Weightlifting App.
Just be sure to get enough weight in order to make your deadlifts challenging from day 1. Add the Bech and Squat Rack whenever feasible.