Discover What You’re Capable Of With This Free Lifting Workout

Sweat logo

December 11, 2023 - Updated December 11, 2023

Discover What You’re Capable Of With This Free Lifting Workout - Hero image

Getting comfortable with feeling uncomfortable is an essential part of making progress on any strength training journey, and our new program, Lift with Laura, is here to help you push the limits of your comfort zone and take your lifting to another level. 

Created by strength and conditioning coach and CrossFit athlete Laura Roberts, this six-week program is a fiery blend of heavy lifting, cardio conditioning and foundational sessions to develop your skills with Olympic-style lifting. 

As Laura knows all too well, lifting weights isn’t just about expanding your beliefs about what you’re capable of in the gym, it’s also about boosting your overall confidence and expanding your sense of what is possible in life. 

“I honestly look forward to training every day because I know how it makes me feel afterwards. I love that it’s a challenge and it makes me feel strong, fit and confident,” Laura says.

“I just remember feeling so strong and got addicted to it. Learning and becoming at least 1% better each day became my main goal. Once I achieve something, I’m like okay what’s next!?”

Want to try a Lift with Laura workout? We’ve got you. This full-body strength training workout from week one will give you a taster of some of the exercises, plus an idea of how each session is structured. Get ready for a combination of heavy compound exercises that work multiple major muscle groups, accessory movements, and conditioning to level up your strength and fitness even more. Different parts of each workout are based on reps, laps or time. 

You'll need access to the following equipment to get started:

  • Barbell

  • Weight plates (optional if you want to add weight to your barbell)

  • Bench

  • Dumbbells

  • Kettlebell

  • Yoga mat

Primary Movement

5 Exercises

Barbell Deadlift

5/5/5/5/5 REPS

Accessory Triset

3 Exercises / 4 Laps

Barbell Hip Thrust


Barbell Good Morning


Farmers Carry



3 Exercises / 3 Laps

Devils Press


V Sit


Kettlebell Sumo Deadlift


Work out anywhere, anytime with Sweat

Ready for your first workout?

Lift with Laura

Love this workout and want even more? All six weeks of Lift with Laura are available exclusively in the Sweat app. Fall in love with lifting today with a 7-day free trial.

Sweat logo

A more empowered you starts with Sweat, and our editorial team is here to bring you the latest fitness tips, trainer recommendations, wellbeing news, nutritional advice, nourishing recipes and free workouts.

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.


Recommended Stories

We have a feeling you’re going to love Sweat

That's why the first week is on us.