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Goals are an essential part of any health and wellness journey. Whether you’re a seasoned pro or are just starting out, setting an aspirational target can help you remain focused, stay accountable, push through difficult moments, and realize lasting change.

And if you’re thinking about starting a new health program, getting clear on your goals is especially important. “The first step to choosing a program is to consider your current goals,” says Samantha McKinney, RD, CPT, program manager for Life Time Weight Loss and Training. “What are you most ready to change right now? Exercise? Nutrition? Both? These weight loss and training programs are all designed to help you learn more about your body, stay consistent, and get results — but the approach and intended outcome of every program is different.”

What are Life Time’s digital weight loss and training programs?

Life Time memberships include complimentary access to a suite of weight loss and training programs accessed via the Life Time Digital app. These programs are all expertly designed by trainers and dietitians to bring you best-in-class programming and the information needed to make sustainable change.

Each program features downloadable guides, in-app reminders, educational videos, access to a team of trainers and nutrition coaches, as well as other resources you may need to be successful. You can also connect with other program participants.

“These programs are designed to provide you with support and help drive results,” says McKinney. “For those who are self-motivated and dedicated to following a pre-built program, they are a great option. However, nothing compares to the customization, efficiency and accountability that comes from working one-on-one with a fitness professional in a program fully tailored to your specific needs.” If you’re someone who is looking for personalization and individualized support, McKinney encourages connecting with a personal trainer to determine your best next step.

If you’re ready to kick-start your journey with one of Life Time’s digital weight loss and training offerings and want to find the right one for you, we matched some common healthy-living goals with the program designed to help you reach them.

Exercise Goals

GOAL: Just Get Started Working Out or Stay Active While Traveling

If you’re new to fitness, are coming back after a long break, or are looking to get started with strength training, a program designed to help kick-start your exercise journey with confidence may be helpful.

PROGRAM: Bodyweight Strength

Led by Coach Kemma
Level: Beginner
Length: Three weeks
Workouts per week: Three — 30 minutes each
Equipment: Small towel and a chair for stability

With three 30-minute, low-impact strength workouts per week, this program is best for someone looking to start slow and simple on their fitness journey. Each workout begins with a few activation movements to warm up and ends with a few stretches to help you cool down.

The program does not involve any exercise equipment, so you can follow along with the workouts from anywhere — whether that’s a quiet corner of the workout floor at the club, in the comfort of your home or on the road while traveling. The goal of the program is to get you started and lead you to a long-term, positive relationship with working out.

Learn more: Here’s everything you need to know about Bodyweight Strength.

GOAL: Build a Consistent Routine

If you struggle to get your workouts in regularly, you may need a program that helps you make exercise more of a habit.

PROGRAM: 30×30

Led by Coach Nick
Level: Intermediate to advanced
Length: 30 days
Workouts per week: Seven — 30 minutes each
Equipment: Dumbbells, resistance bands, and a bench or flat surface

This program is one of the quickest ways to build a consistent full-body workout routine over the course of a week. You’ll receive daily 30-minute workouts for 30 days that rotate between upper body, lower body, core, total body, and cardio. Each workout also has a guided warm-up and cool-down.

Learn More: Here’s everything you need to know about 30×30.

GOAL: Train for Your First Athletic Event

Running your first 5K race can be intimidating. This training program breaks down what you need to do to build your body’s strength, stamina, and endurance — step by step and day by day.

PROGRAM: 60day to 5K

Led by Coach Frankie
Level: Beginner
Length: 60 days
Workouts per week: Five — 30 to 45 minutes each
Equipment: Optional choices for treadmill or outdoor runs and in-club-equipment or body-weight-based strength workouts

This program is designed to help beginners prepare for their race and proudly cross the finish line. Learn the smartest way to train, fuel, and recover with three training runs and two strength-training sessions per week. You’ll also do three benchmark runs to make sure you’re ready for race day.

GOAL: Build Strong Muscles

To build muscle and increase muscle tone, you may be looking for a strength-training program that helps you get comfortable with lifting weights and using equipment safely and effectively. 

PROGRAM: 6-Week Shred

Led by Coach Nick
Level: Intermediate to advanced
Length: Six weeks
Workouts per week: Five — 60 minutes each
Equipment: Barbells and plates, kettlebells, and cable machines

This strength-only program is designed to be done at a health club and demonstrates how to use a variety of strength-training equipment to help you gain confidence in your lifts. You’ll complete five split routine workouts each week, rotating through target muscle groups: chest, back, shoulders, legs, and biceps/triceps.

Learn more: Here’s everything you need to know about 6-Week Shred.

GOAL: Break Through a Plateau

If you’re working out regularly but not seeing results, you may want to try a program that takes a more holistic approach and helps you smartly and strategically switch things up.

PROGRAM: Fit + Focused

Led by Coach Lo
Level: Advanced
Length: Six weeks
Workouts per week: Five — 60 to 90 minutes each
Equipment: Dumbbells or kettlebells, resistance bands, and a jump rope

This program is for a consistent exerciser looking to take things to the next level. It’s designed to get you physically fit and mentally focused, and is centered around three pillars: movement, meals, and mindset. Each workout starts with a warm-up leading into sets and reps of strength training followed by metabolic conditioning (think AMRAPs and EMOMS) and a cool-down.

The workouts are periodized and progressive so that you can make progress without under- or overtraining. The program also features guidance around how to meal prep and mindset coaching.

Learn more: Here’s everything you need to know about Fit + Focused.

GOAL: Avoid Boredom and Just Press Play to Follow Along

If you find that you like to be led by an instructor in your workouts, but you’re quick to get bored with a single format, you may benefit from a video-based program that includes a lot of variety, while still prioritizing safe exercise progressions and balance in your routine.

PROGRAM: 5/40 Fit

Led by a dynamic team of Life Time’s top coaches
Level: Intermediate
Length: Four weeks
Workouts per week: Five — 40 minutes each
Equipment: Dumbbells and a versa loop band

This program is for those looking for instructor-led videos across a variety of fitness formats. Each of the five formats is led by one of Life Time’s top coaches, with the formats including Power with Coach Mike, Strength with Coach Freezy, Endurance with Coach Lo, Recovery Yoga with Coach Rawlins, and Barre Fusion Fun with Coach Jasmine.

Each workout provides movement modifications if needed, as well as the option to add more challenge to the workout. All you have to do is “press play” to get started with this progressive and entertaining program.

Learn more: Here’s everything you need to know about 5/40 Fit.

Nutrition Goals

GOAL: Reset Your Healthy-Eating Habits

How you fuel your body can affect your energy levels, skin condition, sleep, and so much more. If you’re looking to improve your nutrition and digestion or identify food sensitivities, a detox program can help.


Led by Coach Anika
Length: 14 days (two weeks)

This program is a short-term modified elimination diet. Throughout the 14 days, you’ll cut out common food sensitivities and irritants including gluten, dairy, soy, peanuts, eggs, sugar, caffeine, and alcohol. It includes a meal plan, grocery guide, and recipes, as well as tips for best prepping your body and home for detoxification.

There’s an optional D.TOX Program Kit you can purchase, which includes a shake mix containing protein, vitamins, minerals, herbs, and botanicals. It also contains a fiber powder to make daily shakes that support detoxification and digestion as well as boost your metabolism and program success.

The program includes a few optional workouts to choose from, but you are encouraged to continue your regular workouts at a slightly lower intensity to get the best results from your detox.

Learn more: Here’s how Coach Anika approaches D.TOX.

GOAL: Curb Sugar Cravings

If your sweet tooth often has the upper hand, a quick reset program may be what you need to reduce cravings and reset healthy nutritional habits.

PROGRAM: Sugar Fix

Led by Coach Lo
Length: 10 days

This program focuses solely on nutrition — but you’re encouraged to continue your regular exercise routine. Throughout the 10 days, you’ll learn how to spot sneaky sugar on nutrition labels, what do to when you’re craving the sweet stuff, and get healthy ideas and recipes for meals and snacks.

Exercise and Nutrition Goals

GOAL: Lose Inches, Gain Tone

If your goals are centered around fat loss, improved muscle tone, and feeling better, you may want to focus on the most important, foundational nutrition and exercise habits needed to drive results.

PROGRAM: Lean + Tone

Led by Coach Anika
Level: Beginner
Length: 21 days (three weeks)
Workouts per week: Three — 35 minutes each
Equipment: Dumbbells

This program addresses fat loss by focusing on full-body strength training and overall nutrition. You’ll do one strength-training workout three times over the course of a week. Each week, the workout becomes more challenging. The program also encourages you to increase your regular daily movement by targeting 10,000 steps per day. And if you’ve hit your strength and movement goals for the week, two cardio sessions are optional.

You’ll also get a 21-day meal plan featuring gluten- and dairy-free recipes, plus guidance around daily health habits. The nutritional approach is centered on balancing your plate with nourishing foods, not counting calories.

Learn more: Here’s everything you need to know about Lean + Tone.

GOAL: Develop Long-Term Healthy Habits

If you’re looking to improve your metabolism, build more lean muscle, or make an overall healthy lifestyle change, this offerings provides a guide for building habits that spark lasting change.

PROGRAM: 60day

Led by Coach Anika
Level: Beginner
Length: 60 days
Workouts per week: Six — 30 minutes each
Equipment: Dumbbells

The 60day is a time-tested transformation program that will help you change your habits and your body composition for the long term. Each week, you’ll get three in-app strength workouts, two timed cardio workouts, and a video workout each Saturday. You’ll also focus on nutrition with suggested recipes and an optional meal plan.

Ready to get started with the Life Time Digital weight loss and training program of your choice?

If you’re a Life Time member, open the Life Time Digital app and click “Weight Loss and Training.” Select “Explore Programs,” and you’ll be able to choose a program to enroll in.

If you’re not yet a Life Time member, you have the option to join as a Life Time Digital member, and can then access the program through the same steps above.

Program Comparison Chart: At a Glance

60day Lean + Tone D.TOX SugarFix Fit + Focused 60day to 5K 30×30 6-Week Shred 5/40 Fit
Led by Coach Anika Coach Anika Coach Anika Coach Lo Coach Lo Coach Frankie Coach Nick Coach Nick Coach Mike, Coach Freezy, Coach Lo, Coach Rawlins & Coach Jasmine
Primary Focus Nutrition & exercise Nutrition & exercise Nutrition Nutrition Exercise Exercise Exercise Exercise Exercise
Program Duration 60 days 21 days 14 days 10 days 6 weeks 60 days 30 days 6 weeks 4 weeks
Meal Plan Traditional & vegetarian Traditional Traditional & vegan No meal plan No meal plan No meal plan No meal plan No meal plan No meal plan
Recipes Yes Yes Yes Yes No No No No No
Exercise Experience Level Beginner Beginner N/A N/A Advanced Beginner Intermediate Intermediate to advanced Intermediate
Exercise Commitment 3–6 workouts per week

30 minutes of strength and cardio

3–6 workouts per week

35 minutes of strength training

N/A N/A 5 workouts per week

60–90 minutes of strength and metabolic conditioning

5 workouts per week

30–45 minutes of running and strength training

7 workouts per week

30 minutes of strength, core, and cardio

5 workouts per week

60 minutes of strength training

5 video workouts per week

40 minutes each

Required Equipment Moderate dumbbells Moderate dumbbells N/A N/A Dumbbells, resistance bands, and a jump rope Running surface Dumbbells and resistance bands Cable machines, kettlebells, barbells, and weighted plates Dumbbells and versa loop band

Get Started

Access all of the digital weight loss and training programs on the Life Time app. Simply open the app, look for them under Workouts & Programs, and click into the one you want to enroll in.

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Emily Ewen

Emily Ewen is a senior writer and content editor at Life Time.

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