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Ladies Lift Heavy is a five-week, women-only strength program led by Dr. Shreena Chopra for women who understand the foundational lifts and are ready to challenge themselves, train with purpose, and become genuinely stronger.
You have a foundation—but you may still be unsure how much weight to use, how to progress safely, or how to push yourself without sacrificing technique. Ladies Lift Heavy gives you the coaching and structure to take that next step.
You understand the foundational lifts but aren’t sure how to progress them.
You want to lift heavier without guessing at appropriate weights or sacrificing technique.
You feel more confident training with expert feedback and other supportive women around you.
You’re ready to move beyond learning the basics and begin building measurable strength.
Learning the foundational movements is an important first step. Continuing to get stronger requires something more: appropriate loading, thoughtful progression, consistent practice, and the confidence to challenge yourself when the movement is ready.
Lifting heavy does not mean chasing arbitrary numbers or sacrificing technique. “Heavy” is individual—it means working at a level that challenges your current capacity while still allowing you to move with control and purpose.
Without a clear plan, it is easy to repeat the same comfortable weights, progress too quickly, or remain unsure whether you are doing enough. Ladies Lift Heavy provides five weeks of structured training and hands-on coaching so you can gradually increase the challenge, recognize your progress, and discover what your body is capable of.a
Led by Dr. Shreena Chopra, Ladies Lift Heavy combines small-group coaching with individualized feedback and progressive programming. You’ll train alongside other women while working at the level that appropriately challenges you.
Begin with your current technique, experience, and strength so Shreena can help you choose appropriate movements and starting loads.
Practice the foundational lifting patterns while gradually increasing weight, volume, or complexity as your ability and confidence grow.
Finish with greater strength, better awareness of appropriate loading, and the confidence to continue progressing beyond the program.
Ladies Lift Heavy is not a max-out program or a competition. It is a coached progression designed to help you apply the lifting skills you already have with greater load, intention, and confidence.
Throughout the program, training may include:
Each session combines clear instruction, individual feedback, and progressive full-body strength training. Shreena will help you adjust movements and loading according to your experience, technique, and current capacity while still encouraging you to challenge yourself.
Ladies Lift Heavy is best suited for Ladies Learn to Lift graduates and women who already understand foundational lifting patterns. You do not need to consider yourself an advanced lifter—you simply need enough experience to move beyond basic instruction and begin focusing on progressive strength.
If you are completely new to lifting or still learning the foundational movements, Ladies Learn to Lift may be the better starting point.
Train with Dr. Shreena Chopra on Mondays at 5:30 PM from October 19 through November 16. Limited to eight women. Investment: $149.
Newer to strength training? Begin with supportive instruction in the foundational lifts before progressing to heavier loading.
Prefer individualized coaching or need a schedule built around you? Work one-on-one with an Ascent strength professional.
Dr. Shreena Chopra leads Ladies Lift Heavy with the perspective of a physical therapist, pelvic floor specialist, and strength coach. Dr. Laura Wright supports Ascent’s women’s strength pathway and created Ladies Learn to Lift—the foundational program from which many Ladies Lift Heavy participants progress.
+++Tell us what you’re dealing with and what you’d like to get back to doing. Our team will review your information and help you determine the most appropriate next step.
