BUILD & BURN vs. FULL BODY STRENGTH

Same room. Same vibe. Two totally different beasts.

At LIFTED, we don’t do cookie-cutter. We program with intent—and your results in mind. Saturdays in the Studio, you’ll see two very different classes back-to-back. Both will challenge you, but in different ways. Which one you take depends on your goals—and how hard you’re willing to push.

FULL BODY STRENGTH

This is your heavy day. Big lifts, low reps (6–10 range), and just enough rest (30–45 seconds) to get back under the bar and do it again. Full Body Strength builds raw power, thicker muscle fibers, and stronger bones. Think squats, presses, pulls. Nothing cute, nothing wasted. Just pure strength.

Why it hits:

• Builds muscle and strength that actually lasts.

• Improves bone density (translation: stronger for life).

• Sets the foundation for explosive athletic power.

BUILD & BURN

This one’s a firestorm. High reps, lighter weight, minimal rest. Expect protocols like EMOMs, AMRAPs, and Tabata intervals—formats designed to test your lungs, grit, and muscular endurance. You’ll sweat, you’ll burn, and you’ll leave with your tank completely emptied.

Why it hits:

• Builds work capacity and muscular endurance.

• Keeps your joints happier with lighter loads.

• Boosts circulation and recovery while torching calories.

REP RANGES EXPLAINED

• Low Reps (1–6): Heavy weight, max strength, bone density, raw power.

• Middle (6–12): The sweet spot for hypertrophy—muscle growth with strength carryover.

• High (12–20+): Endurance, stamina, sweat. The grind that builds resilience.

Which should you choose?

• Want raw strength? Go low reps / Full Body Strength.

• Want endurance and sweat? Go high reps / Build & Burn.

• Want muscle growth? Live in the middle and cycle between both.

At LIFTED, we’ll even test you on the InBody so you know exactly where you stand—and what classes to double down on to hit your goals.

Bottom line: Strength builds the foundation. Burn builds the engine. Do both and you’re unstoppable.