TRAINING WITH THE RIGHT FOCUS.

Results are a byproduct. A byproduct of walking a path where the focus is on the experience, and maximizing your potential. Get your mindset right and good things will follow.

See more Lift success stories

Cole Miller

High School Athlete

Results:

+ 15 lbs. of muscle

+ 3.5” to vertical leap

+ immeasurable head strength

FOCUS ON THE path,
NOT THE DESTINATION.

No matter who you are or where you are on your fitness journey, new gyms are intimidating. We want you to know that you belong here, and that we’re so stoked for your Day #1.

Personal Training

24/7 Public Gym

Transformation Challenge 4.0

TOP-TIER EQUIPMENT

WORLD-CLASS TRAINERS

WORKOUT PLANS UNIQUE TO YOU

FOCUS ON THE path,
NOT THE DESTINATION.

No matter who you are or where you are on your fitness journey, new gyms are intimidating. We want you to know that you belong here, and that we’re so stoked for your Day #1.

Free Day Pass and Tour

Call Us Now

The Lift Experience

TOP-TIER EQUIPMENT

WORLD-CLASS TRAINERS

WORKOUT PLANS UNIQUE TO YOU

Join the transformation challenge

Join Now

#letslift

Happy 4th of July!

We will be staffed from 8AM-12PM this Friday, members & clients will still have 24hr access to the facility.

Enjoy the holiday and stay cool!

When life gets heavy, Lift Heavy(er)💪
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Shoutout to Lift member @tayakunz for making 245 lbs look like fun.
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#liftheavy #squat #liftednotgifted #stlfitness

5.29.2025

📸: @skcrub

#liftstl #strengthtraining #gym #gymrat #weightlifting #liftheavy #stlpersonaltrainer

⭕️ Join the Lift-STL Team! ⭕️
Are you ready to be part of one of St. Louis’ most elite training environments?

About Us:
Lift-STL is not your typical gym. Located in St. Louis, MO, we provide a high-performance, personalized training experience for individuals at all fitness levels. From 24/7 public memberships to 1-on-1 personal training, our mission is to treat every member like a Division 1 athlete—because they deserve nothing less.

Now Hiring: Front Desk Associate (Part-Time, On-Site)

We’re looking for a dependable, energetic individual to join our front desk team. This role includes:
    •    Reception duties & phone etiquette
    •    Client check-ins & customer service
    •    Membership sales & communication
    •    Cleaning & helping daily operations run smoothly

Qualifications:
⭕️ Strong communication (written + verbal)
⭕️ Professional phone and receptionist skills
⭕️ Computer proficiency
⭕️ Ability to multitask in a fast-paced environment
⭕️ Organized, detail-oriented, and friendly
⭕️ Prior front desk or customer service experience = a plus!

Perks:
⭕️ Free 24/7 employee gym membership
⭕️ Complimentary evaluation + training program
⭕️ Growth potential within Lift-STL

Apply now and become part of something bigger.

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#stlnowhiring #nowhiringstl #brentwoodmo #stlouismo #helpneededstl #stlfitness #stlgym #stlpersonaltraining

🏋️‍♂️ Bench for Max Weight vs. Bench for Max Growth 💪
Not all bench presses are created equal—what are YOU training for?

🔥 Max Weight: You’re chasing the heaviest lift possible. Think:
* Wide grip for shorter bar path
* Tucked elbows to recruit triceps & lats
* Big arch and feet behind knees for max leg drive
* Reduced ROM (range of motion) = better leverage
* Bar path moves in an arc for efficiency
Building numbers is the goal, growth is a byproduct.

💥 Max Growth: You’re chasing that chest pump and hypertrophy. Here’s how:
* Medium grip to target pecs
* Elbows & wrists stacked = tension stays on chest
* Greater range of motion = deeper stretch
* Feet flat, back fairly flat = more chest isolation
* Bar path travels in a straighter line

You’re building a bigger chest, bigger numbers is a byproduct.

🎯 Know your goal. Adjust your form. Train with intention.

#BenchSmart #LiftSTL #StrengthVsSize #HypertrophyTraining #PowerliftingStyle #BodybuildingTips

Check out our updated front desk schedule starting this week, and take note of our Memorial Day hours.

Reminder: Members still have 24/7 access.

Let us know if you have any questions — we’re here to help!

#LiftSTL #GymHours #SummerSchedule #MemorialDayHours

Client @fourthcaponi busting through plateaus and hitting some solid rep PRs 💪

Isometronics are a form of functional Isometrics, in which we perform a partial range of movement followed by a MAX effort overcoming Isometrics.

Functional isometrics are extremely effective for increasing max strength and overall muscular recruitment and mechanical tension. Isometric strength is also angle specific, having a carryover to the 15* above and below the trained positions, which makes it a great tool for busting through sticking points of any major lift.

In the case for deadlifts, we started with rack deadlifts at the Mid-Range, which is Mike’s typical sticking point. Setting two pins right at mid shin and knee heights, we initially loaded that bar with ~80% of his working 1RM, performing 5 partial reps followed by a 5-sec all out pull into the top pin on the final rep. If all reps are completed, we increase the load and repeat for a total of 3 sets.

We then took the potentiating effect and went to full range deadlifts in the B-series, where Mike has consistently hit a new 5RM PR each week of the training phase.

#strengthtraining #liftstl #weightlifting #isometrics #stlfitness #liftheavy #gymrat

Come see us at the @s2faction Expo this Saturday, May 17th from 12-3!

We’ll have squat assessments, fun games, and chances to win prizes such as a free monthly membership, exclusive gear, and more! See y’all there 😎

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat

Have a great Mother’s Day!

Our front desk will be unstaffed this Sunday (May 11), but the gym is still open 24/7 for all members.

What have you changed your mind about in your training?

Here’s what we’ve learned:
→ No “perfect” rep range — they all work.
→ Slow eccentrics aren’t magic.
→ More sets ≠ more muscle.

Smarter, simpler, more effective.
What’s changed for you? 👇

#LiftSTL #TrainSmart #StrengthTraining #MuscleGrowth #GymTips

Save this for your next glute day 📌

A) Banded Hip Thrust
4 x 10,8,6,15 reps

B) Bulgarian Split Squat
3 x 8-10 each leg

C) Romanian Deadlift
3 x 8-10 reps

D) Glute Kickback
2 x 10-12 reps

#strengthtraining #liftstl #weightlifting #gluteday #glutes #weightloss #liftheavy #gymrat #womenwholift

⭕️1st Place: Lift-STL Transformation Challenge 4.0!⭕️

🏅ANNOUNCING OUR 1st PLACE WINNER… @patrickbish ! The transformation challenges are based solely on before and final photos - just take a look at Patrick’s amazing transformation.
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“The transformation challenge/program was my first experience working with LIFT STL - and let me tell you what, LIFT is the real deal. This program takes time, effort and dedication but sets you up for complete success if you use the tools LIFT gives you. I feel 3 things were key:

Coaching - Spending time with @nickmanczuk was the true secret to my success. His sessions enabled me to improve my form and find the appropriate weight for each exercise. As someone who typically did my own ad-hoc exercises and circuits, working with Nick enhanced my form IMMENSELY and enabled me to understand where I could push myself with the weight I was using.

Nutrition - One of the biggest benefits of this program was the focus on nutrition to support my fitness. I had never spent time to understand how much protein / calories I required to build muscle. The program gave me the tools to understand my dietary needs and provided me with options to replace my preferred sugary snacks (shoutout Belvita) with snacks that were healthier, packed with protein and easy.

Support - I joined this program with a few others and we dove into the challenge together. I cannot understate how many times I found myself pushing through some sleepiness or laziness after a text from those in my crew. Having that support to drive me to the next level each week was immense - and honestly made the challenge more fun. Shoutout to my squad!” -Patrick
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CONGRATS Patrick!🎉
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#liftstl #transformation #transformationchallenge #fatloss #hypertrophy #buildmuscle #fitness #stlfitness #strengthtraining #strength #weightlifting #stlpersonaltrainer #stlgym #personaltrainer #gym #fatloss #weightloss #weightlossjourney #beforeandafter #bodyrecomp #bodybuilding

⭕️2nd Place: Lift-STL Transformation Challenge 4.0!⭕️

🥈ANNOUNCING OUR 2nd PLACE WINNER… @jake.mueller.33 ! The transformation challenges are based solely on before and final photos - just take a look at Jake’s amazing transformation.
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“This program helped me gain muscle immensely in the short 8 weeks of the competition. I’m currently in the best shape of my life. I am ready to try again next year!” -Jake
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CONGRATS Jake! 🎉
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#liftstl #transformation #transformationchallenge #fatloss #hypertrophy #buildmuscle #fitness #stlfitness #strengthtraining #strength #weightlifting #stlpersonaltrainer #stlgym #personaltrainer #gym #fatloss #weightloss #weightlossjourney #beforeandafter #bodyrecomp #bodybuilding

⭕️3rd Place: Lift-STL Transformation Challenge 4.0!⭕️

🥉ANNOUNCING OUR 3rd PLACE WINNER… @wise_guy_fitness ! The transformation challenges are based solely on before and final photos - just take a look at David’s amazing transformation.
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“Seven years ago, I was deep into competing ,chasing goals, pushing limits, proud of who I was becoming. Somewhere along the way, things changed. Confidence faded. I wasn’t sure how to get back to the person I once was.

Then came Lift STL.

Following their exercise and meal plan suggestions and the contest helped give me the structure I needed.

Winning 3rd place out of hundreds of competitors is an incredible honor. But the real victory is the one inside, rediscovering my strength, my pride, and my belief in what’s possible.

Thanks to Lift STL, we are ALL winners. Every single person who showed up, pushed through the hard days, and refused to quit is proof that transformation is so much deeper than a number on a scale. Thank you, Lift STL, for giving me a second chance to believe in myself. This is just the beginning.” - David
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CONGRATS David! 🎉
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#liftstl #transformation #transformationchallenge #fatloss #hypertrophy #buildmuscle #fitness #stlfitness #strengthtraining #strength #weightlifting #stlpersonaltrainer #stlgym #personaltrainer #gym #fatloss #weightloss #weightlossjourney #beforeandafter #bodyrecomp #bodybuilding

⭕️4th Place: Lift-STL Transformation Challenge 4.0!⭕️

🏅ANNOUNCING OUR 4th PLACE WINNER… @_shannanigans7 ! The transformation challenges are based solely on before and final photos - just take a look at Shannon’s amazing transformation.
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“Glad I joined in on the 2025 challenge at Lift. It had been a while since I really took a look at my diet and exercise and was intentional about it. Lost 10 lbs while gaining muscle. And as much as I hated the tempos prescribed in the program, after the challenge I retested some of my main lifts and hit multiple PRs. Going to try and carry this new knowledge with me moving forward.” -Shannon
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CONGRATS Shannon! 🎉
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#liftstl #transformation #transformationchallenge #fatloss #hypertrophy #buildmuscle #fitness #stlfitness #strengthtraining #strength #weightlifting #stlpersonaltrainer #stlgym #personaltrainer #gym #fatloss #weightloss #weightlossjourney #beforeandafter #bodyrecomp #bodybuilding

⭕️5th Place: Lift-STL Transformation Challenge 4.0!⭕️

🏅ANNOUNCING OUR 5th PLACE WINNER… @matt.rohlfing ! The transformation challenges are based solely on before and final photos - just take a look at Matt’s amazing transformation.
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“This was my 3rd transformation challenge. Each year, the challenge gives me the framework and the extra bit of motivation to jump start my fitness. I just take it one day at a time and follow the plan in front of me. Workouts, daily diet goals, and seeing others do the same. The competition becomes almost a bonus. It sounds cliche to say, but the health and fitness is the real prize.“ -Matt
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CONGRATS Matt! 🎉
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#liftstl #transformation #transformationchallenge #fatloss #hypertrophy #buildmuscle #fitness #stlfitness #strengthtraining #strength #weightlifting #stlpersonaltrainer #stlgym #personaltrainer #gym #fatloss #weightloss #weightlossjourney #beforeandafter #bodyrecomp #bodybuilding

This is how we do pull day at Lift STL 💥

A. Wide(ish) Grip Pull Ups or Pulldowns
3-4 sets of 4-8 reps

B. T-Bar Row Wide Pronated Grip
3 sets of 6-10 reps

C. Single Arm Pulldown
3 sets of 8-12 reps

D. 60 Degree Bicep Curl Supinated
3-4 sets of 6-10 reps

E. Hammer Grip Scott Curl
2 sets of 8-12 reps

📌 Save this workout
📲 Tag your pull day partner
💬 Tell us your favorite back move below

#strengthtraining #liftstl #weightlifting #backday #pullday #weightloss #liftheavy #gymrat #womenwholift

Which one are you? Comment below 👇🏼

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat #womenwholift #bodybuilding #lift

🚨 Introducing the @primefitnessusa Lat Pulldown 🚨

Give it a try and let us know your favorite variation!

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat #womenwholift #bodybuilding

🚨 New toy alert🚨

Level up your leg day with the Husla attachment—designed to increase range of motion and keep constant tension on your quads. Smooth, controlled, and hitting muscles you didn’t know you had.

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat #womenwholift #bodybuilding @husla_lifting

⭕️ Shout out to Lift client, @karenellaine, who continues to prioritize her strength and show up for herself. ⭕️

Keep up the good work @coachsilver_ and @karenellaine!

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat #womenwholift #lift

⭕️We’re hiring!⭕️

What we’re looking for:
• Certified Personal Trainer (NASM, ACE, NSCA, ACSM, etc.)
• 1+ year experience preferred
• Strong communication & client retention skills
• Ability to lead with energy, precision, and professionalism
• A growth mindset and commitment to the Lift-STL standard

To Apply:
Send your resume + a short video (or cover letter) to administration@lift-stl.com

DM us for questions!

#stlpersonaltraining #stlfitnesstrainer #stl #stlfitness #stlouisjobs

Are you struggling to grow your quads?

Follow these two tips for six months and watch them grow.

⭕️ Find a squat pattern/machine that allows you to get into the deepest squat possible and get really strong with that movement. We want the most knee flexion possible here.

⭕️ Get really good at extending your knee. We recommend using the leg extension and getting really strong with this movement as well.

What’s your favorite squat machine? Share in the comments 👇🏼

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat #womenwholift #bodybuilding #lift

Round two. Who’s got the best music?

#strengthtraining #trending #audio #liftstl #weightlifting #liftheavy #stlfitness #gymrat #womenwholift

Want to see real progress on your lateral raises? Focus on these three key tips:

⭕️ Increase your rep range – Aim for 2 sets of 6-15 reps to build strength and endurance.
⭕️ Make smaller weight jumps – Level up gradually by adding 2.5 lbs or using PlateMates.
⭕️ Optimize your programming – Train lateral raises 2-3 times per week with 1-2 sets for steady gains.

Stick with these strategies and watch your shoulders grow!

#StrengthTraining #LateralRaises #ShoulderWorkout #UpperBodyStrength #DumbbellWorkout #FitnessTips #GymMotivation #WorkoutTips #stlpersonaltrainer

Who has the best music? Vote in the comments 👇🏼

#strengthtraining #liftstl #music #weightlifting #trending #liftheavy

Are you confused about lat pulldowns? Let’s make it simple.

Lat Biased Pulldown: Upright torso. Elbows driving slightly in front of your body, into your sides.

Upper Back Biased Pulldown: Lean back about 45°. Elbows drive back behind your body.

DM us if you have questions!
#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy #gymrat #womenwholift #bodybuilding

Stuck in a plateau? Telle reps might be the key to a break through.

#strengthtraining #liftstl #weightlifting #weightloss #stlfitness #liftheavy

Happy (Early) International Women’s Day! 💪

We appreciate all the incredible women in our gym community! To celebrate, all ladies are invited to bring a friend for a free workout this Saturday. Let’s lift each other up inside and outside the gym!

DM/let us know if you have any questions. Can’t wait to see you all!

#StrongWomenStrongCommunity #InternationalWomensDay

Progress isn’t given, it’s earned. 🗣️

Check out the hard work that went down this past month!

#liftheavyer #liftstl

📸 @addisonjbrush

It’s freezing outside, but our new LIFT ST. LOUIS Hoodies are bringing the heat 🔥 Groutfits just leveled up 💪
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Designed by @skcrub
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Organized by @jenny_lutker
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Printed by @_________christopher
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📸 @addisonjbrush
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#liftstl #liftednotgifted #liftheavy #groutfit #liftstlouis

Sights and sounds from a low volume, high-effort upper body workout at Lift-STL. 💥 Coach Andrew Silver stays on that grind!
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Workout Details:
A) Shoulder Press - DB
2 sets x 6-8 reps, 10-12 reps, 3010 tempo, 150 sec rest
B) Prime Pulldown 2.0 Machine
2 sets x 6-8 reps, 10-12 reps, 3010 tempo, 150 sec rest
C) Deficit Paralette Bar Push-Ups
3 sets x max reps, 2010 tempo, 120 sec rest
D) Seated Row - Medium Neutral Grip
2 sets x 6-8 reps, 10-12 reps, 3010 tempo, 120 sec rest
E) Seated Lateral Raise - Variable Muscle Action
2 sets x 10 reps at 3010 tempo with a 10-second hold at the top of the 10th rep, followed by 10 reps at 1010 tempo, 120 sec rest
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🎥: @addisonjbrush
#LiftSTL #StrengthTraining #HighEffort #UpperBodyWorkout #liftheavy

❄️ Don’t let the snow slow your glow! 💪 Push through the chill and keep crushing your goals.

Visit our website for a FREE gym tour and day pass—because gains don’t take snow days! 🏋️‍♂️❄️ #NoExcuses #SnowDaySweat #GymGoals

Lift Community, Thank You for an amazing 2024! Here is to a lifted 2025!! 🤝💪
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🎥: @addisonjbrush
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#happynewyear #liftstl #liftednotgifted
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Happy Holidays from the Lift-STL fam!

Let us know in the comments below what YOU want this year 🎁

📸 @addisonjbrush

Hey folks!

Our staffed hours will be slightly different with the Holidays coming up. The gym will still be open 24/7 for members and clients.

Please let us know if you have any questions and thanks for your understanding!

Happy Holidays!

Lifted not Gifted.
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Want to Lift with us? Click the link in bio!
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🎥 @addisonjbrush
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#liftstl #liftheavy #liftednotgifted

@aliordeleon journey is nothing short of inspiring: she’s down 50 pounds! 💪 How did she do it? By focusing on sustainable habits and building a healthier lifestyle with Coach @sierramarie53

✔️ Prioritized protein
✔️ Maintained a calorie deficit by tracking consistently
✔️ Cut back on alcohol, drinking only in moderation
✔️ Moved more every day
✔️ Focused on getting STRONG

No crash diets, no quick fixes—just hard work, balance, and a love for training and nutrition. Not only did she lose weight, but she’s hitting PRs and killing it in the gym! 🔥

Your goals are possible too. Start small, stay consistent, and trust the process! 🙌 #LiftSTL #TransformationTuesday #StrongNotSkinny #SustainableFitness #liftheavy
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🎥 @addisonjbrush

No Resolutions. We just Lift.
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Come Lift with us for free! Free Day Pass on our website www.Lift-stl.com
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🎥 @addisonjbrush
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#liftstl #gym #liftheavy #liftednotgifted

Strong women, stronger together 💪💥

Thank you to everyone who showed up for our Women’s Wednesday event! Your energy, support, and commitment inspire us all. Here’s to building a community that lifts each other up—inside and outside the gym. 🏋️‍♀️🙌

📸: @addisonjbrush

Stronger than ever.

Through training at Lift-STL, Nikolette has created a routine where lifting has built more than just strength. It’s built confidence and habits that have led her to a healthier lifestyle. And best of all, she’s had fun doing it.
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🎥 @addisonjbrush
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#liftstl #strengthtraining #personaltraining #liftheavy #buildmuscle

Big shout-out to @Lift-STL client, Patricia V!

At 61, she is the definition of dedication and consistency. For nearly two years, she has shown up, pushed herself, and stayed dialed in with her weight training, nutrition, and daily activities. Now, she’s stronger, leaner, and healthier than ever before!

Her motivation and determination are truly inspiring, proving that age is just a number when it comes to crushing goals and building a stronger, healthier you.

Keep up the amazing work, Patricia – you’re an animal! 💪
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🎥: @addisonjbrush
#strengthtraining #liftstl #weightlifting #gymrat #stlfitness #womenwholift #bodybuilding #lift #stlpersonaltrainer

10.31.2024
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Come Lift HEAVY with us! Oh and buy this shirt if you do 💪(limited supply)
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Shirt design: @skcrub
Shirt Production: @_________christopher
📸: @addisonjbrush
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#liftheavy #halloween #liftstl

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ready TO LIFT?

We’re not just a gym. When you become a member of Lift, you have unlimited access to curated equipment and highly-trained performance coaches.

No matter where you are in your journey, we’ll help you to realize your full potential.

Free Day Pass and Tour

The Lift Experience

Call Us Now

TRAINING WITH THE RIGHT FOCUS.

The Lift Experience

See more Lift success stories

THE FACILITY

Our facility is more than just a space. It contains only top-of-the-line equipment that you won’t find anywhere else, with world-class trainers who will put you on the path to crushing your goals. We invest in those who invest in themselves.

Check out the floorplan

Facility Features:

24/7 KEYCARD ACCESS

on-site performance coaches

Mini Gridiron

sorinex flooring

CUSTOM WATSON DUMBBELLS

atlantis equipment

PRIME PULLEYS

FOCUS ON THE path,
NOT THE DESTINATION.

No matter who you are or where you are on your fitness journey, new gyms are intimidating. We want you to know that you belong here, and that we’re so stoked for your Day #1.

TOP-TIER EQUIPMENT

WORLD-CLASS TRAINERS

WORKOUT PLANS UNIQUE TO YOU

24/7 Public Gym

Transformation Challenge 4.0

Personal Training

TRAINING WITH THE RIGHT FOCUS.

Cole Miller

High School Athlete

+ 15 lbs. of muscle

+ 3.5” to vertical leap

+ immeasurable head strength

FOCUS ON THE path, NOT THE DESTINATION.

TOP-TIER EQUIPMENT

WORLD-CLASS TRAINERS

WORKOUT PLANS UNIQUE TO YOU

FOCUS ON THE path, NOT THE DESTINATION.

TOP-TIER EQUIPMENT

WORLD-CLASS TRAINERS

WORKOUT PLANS UNIQUE TO YOU

Join the transformation challenge

​

RECENT BLOG POSTS

⭕️Accumulation Methods⭕️

⭕️ 3 Strength Training Myths You Can't Outrun ⭕️

ready TO LIFT?

TRAINING WITH THE RIGHT FOCUS.

THE FACILITY

24/7 KEYCARD ACCESS

on-site performance coaches

Mini Gridiron

sorinex flooring

CUSTOM WATSON DUMBBELLS

atlantis equipment

PRIME PULLEYS

FOCUS ON THE path, NOT THE DESTINATION.

TOP-TIER EQUIPMENT

WORLD-CLASS TRAINERS

WORKOUT PLANS UNIQUE TO YOU

FOCUS ON THE path,
NOT THE DESTINATION.

FOCUS ON THE path,
NOT THE DESTINATION.

FOCUS ON THE path,
NOT THE DESTINATION.