Welcome to Blueprint +
Blueprint+ gives women in midlife a personalized strength training plan, not a video to follow along with. Train at home or at the gym, track your progress, and build the kind of strength that lasts.
What is Blueprint +?
A Plan That's Actually Yours
Blueprint+ is The LIFTED Method's personalized virtual strength training program for women in midlife. There's no follow-along video, no one-size-fits-all routine. You get a real training plan, built around your goals, your equipment, and your life, plus the tools to track it and the community to keep you in it. We’ve curated 5 unique aspects of the program to meet you exactly where you are:
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A short assessment on your goals, experience, and what you're working with, whether that's a full gym or a corner of your living room.
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You'll receive a progressive, science-backed strength program built specifically for you, not a template, not a guess.
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At home with minimal equipment or at the gym with full access, your plan adapts to where you are, not the other way around.
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Log your lifts, your nutrition, and your progress in the app so you can actually see the strength you're building, week over week.
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You'll be part of a community of women in midlife around the world doing the same work, asking the same questions, and celebrating the same wins.
Everything you need in ONE place:
Your Personalized Plan: A strength training program built around your goals and your equipment, evolving as you progress.
Weight & Workout Tracking: Log every lift and watch your numbers move in the right direction.
Nutrition Tracking: Simple, sustainable tracking that supports your training, not another diet to follow.
Progress Over Time: See your strength gains laid out clearly, so the work is never invisible.
Want to learn more?
Watch a brief introductory message from our Founder, Holly Rilinger, about the Blueprint + program.
Frequently Asked Questions
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Not necessarily. Your plan is built around your equipment, whether that's a full gym or a few dumbbells at home.
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Blueprint+ is built to meet you where you are, including if you've never strength trained before. Your plan adjusts as your experience grows. We do recommend starting with Blueprint I & Blueprint II but we will meet you where you are.
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You're not following along with a video. You get an actual personalized training plan, built for your goals and your stage of life, plus the tracking and community to support it.
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You should plan to reserve about 45 minutes a day to follow this program. Beyond the workouts you’ll want to make time for about 150 minutes of Zone 2 cardio per week. The program is designed to be manageable!
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No. Blueprint+ is built around long-term strength, bone density, and longevity, not a number on the scale. Many women see body composition changes as a result of consistent training, but it's not the goal we're chasing.
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The program is a 3 month commitment from the start. Average tenure for members is 6-8 months. This is all about commitment. We promise you’ll see the results.
Ready to get started?
One Plan. No Guesswork.
$99/month
Your personalized strength training plan, built and updated for you
Full access to weight, workout, and nutrition tracking
Access to the global Blueprint+ community
