How & Why My Training Works
Simple. Predictable. Safe. Effective.
Training Methodology: Starting Strength
Starting Strength focuses on large, functional movements that:
– Build strength quickly
– Transfer directly into everyday life
– Improve balance & mobility
– Can be incrementally loaded (½–5 lbs) for safe progression
Starting Strength is a simple, science-based approach built around four foundational barbell lifts—the squat, bench press, overhead press, and deadlift.
Each movement is taught with purpose and precision, using correct mechanics grounded in biomechanics, physics, anatomy, and physiology. Because these are compound lifts that use large amounts of muscle mass at once, there’s no need for endless exercise variations—simple, consistent training truly works.
At the heart of the method is the Stress / Recovery / Adaptation Cycle. You expose your body to stress by lifting, allow it to recover through sleep and nutrition, and return stronger at your next session. This cycle works for months at a time and is effective for lifters of all ages and experience levels.
Starting Strength also distinguishes between exercise and training. Exercise is any activity that burns energy in the moment, while training follows a planned, systematic approach designed to produce specific physical adaptations—like getting stronger—over time. This makes training far more efficient, especially for adults who want meaningful, long-term results rather than random workouts.
To dive deeper into the method, you can explore the Starting Strength website or the books Starting Strength: Basic Barbell Training (3rd Edition), Practical Programming for Strength Training (3rd Edition), and The Barbell Prescription: Strength Training for Life After 40.
Why People Choose Raise the Bar
🡢 A private, quiet gym environment (no mirrors, no crowds)
🡢 A highly-credentialed coach who teaches why your form matters
🡢 Small groups of 1–4 so you’re coached every rep, every session
🡢 Specialty equipment for all bodies & abilities
🡢 Customized programming based on your actual strength and goals
🡢 Guaranteed strength gains in your first month—or your money back
Private Coaching
Designed for beginners, individuals managing injuries, or anyone seeking a highly personalized training approach that meets them where they are.
Includes:
✔ Comprehensive movement assessment
✔ Customized program based on your abilities
✔ Coaching on every working set
✔ Technique corrections every session
✔ Specialty equipment options for shoulder, mobility, or balance limitations
✔ Support between sessions
Best For:
✔ New lifters
✔ Adults 50–70
✔ Those who want to rebuild confidence
✔ Anyone nervous about stepping into a group setting right away
1
Sign up for the introductory session(s)
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Learn how to correctly and safely perform the squat, press, bench press, and deadlift.
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Allows you to try strength training at a discounted rate.
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Includes up to 3 private classes (1 hour each). Class times are flexible.
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$50/session (value of $75)
2
Talk to your coach to set a schedule for private classes
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$75 per hour; as your training progresses, sessions naturally increase in length—from 1 hour to 1.25–1.5 hours—to allow for more warm-ups, heavier work sets, and proper recovery between lifts.
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Can be billed monthly or semi-monthly
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No contracts! Notify me by 8pm the night before your session to cancel or reschedule in order to avoid paying the full fee.
(Because private coaching increases in duration over time, small-group coaching is often the better long-term value while still providing individualized programming and coaching.)
Small Group Coaching
This format blends individualized programming with the energy of a small, welcoming group. Each athlete follows their own customized plan while training alongside others working toward similar goals.
Includes:
✔ Comprehensive movement assessment
✔ Customized program based on your abilities
✔ Coaching on every working set
✔ Technique corrections every session
✔ Specialty equipment options for shoulder, mobility, or balance limitations
✔ Support between sessions
Best For:
✔ New lifters
✔ Adults 50–70
✔ Those who want to rebuild confidence
✔ Those who want to avoid large group classes with no individualized attention
What group classes are NOT:
❌ CrossFit
❌ Circuit training
❌ Bootcamps
❌ Loud, competitive workouts
This is structured strength training—not random exercise. Every session has purpose, progression, and expert coaching to help you build strength safely and effectively.
1
Introductory Private Session(s)
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Learn how to safely and correctly perform the squat, press, bench press, and deadlift
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Try strength training at a discounted private rate before committing to a monthly group class
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Includes up to 3 private 1-hour sessions (flexible scheduling)
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$50 per session (regular value: $75)
2
Group
Class
Times
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Mon/Wed/Fri • 6:30–8:00 am
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Mon/Wed/Fri • 9:00–10:30 am
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Mon/Wed/Fri • 4:00–5:30 pm
3
Training Schedule
& Pricing
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Choose 3x/week (recommended for most people) or 2x/week
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3x/week: $405/month (approx. $30/class)
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2x/week: $365/month (approx. $40/class)
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Venmo, cash, and check accepted
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No contracts: notify by the 25th of the month if you don’t want to be billed for the following month
Group coaching gives you the best of both worlds: individualized coaching and a team environment. Each person follows their own program, but you train together, encourage each other, and stay accountable.
You get the same high standard of technique, guidance, and personal attention you'd expect from private training—just at a lower cost.
Which Option Is Right for You?
Private Coaching:
✔ You prefer individual attention
✔ You are new, nervous, or have physical limitations
✔ Your availability is limited or inconsistent, making private coaching a better fit.
Small Group Coaching:
✔ You like working around others
✔ You want accountability and community
✔ You want personal training quality at a group price
Group coaching gives you the best of both worlds: individualized coaching and a team environment. Each person follows their own program, but you train together, encourage each other, and stay accountable.
You get the same high standard of technique, guidance, and personal attention you'd expect from private training—just at a lower cost.
Your goals deserve the right approach.
Raise the Bar Programs | Group Class | Private Class |
|---|---|---|
Appropriate for all ages and levels of experience | ✔️ | ✔️ |
Your program is completely individualized—every exercise, set, rep, and rest period is tailored specifically to you. If you're recovering from an illness, surgery, or have been away for a while, your training plan will be adjusted to meet you where you are. Traveling? I’ll create a customized program you can follow at any gym so you can stay on track wherever you go. | ✔️ | ✔️ |
All working sets are coached | ✔️ | ✔️ |
Guaranteed results - if you are not stronger after your first month of consistent training then your money will be refunded | ✔️ | ✔️ |
Nutrition guidance | ✔️ | ✔️ |
Access to your coach by phone/text outside of class for questions | ✔️ | ✔️ |
No contracts | ✔️ | ✔️ |
Become part of a lifting community that supports one another | ✔️ | |
Month to month commitment | ✔️ | |
Session to session commitment (times are flexible) | ✔️ |
Success Stories
Silvia D., 71 years old
“Lisa has helped me strengthen my body and significantly improve flexibility. I am 71 years old and have had rotator cuff surgery of both shoulders. She has taught me exercises to reduce pain and hasten my recovery. Lisa has been teaching me to do squats, press, bench press and deadlift with good form which she considers extremely important to improve muscle tone and avoid injury. The quality of my life has greatly improved thanks to her.”
