Lifted Fitness + Performance Boston

Join us at Park City Southie on June 11th at 6 PM for our next community event. Come grab a drink, meet some new faces, catch up with old ones, and enjoy a night with the Lifted crew.

🍻 First drink is on us.

Let us know below if we’ll see you there ⬇️⬇️

Summer hits different when you know you’ve been taking care of yourself.

Not because of a number on the scale.

Because you have more energy.
You feel stronger.
You aren’t hiding from photos.
You aren’t thinking about starting over “next Monday.”

You’re just living your life.

That’s what happens when you stop chasing quick fixes and start following a plan that actually fits into your life.

At Lifted, we help busy people stay consistent with structured strength and conditioning training, expert coaching, and a community that makes it easier to keep showing up.

So when summer arrives, you’re not scrambling to get ready for it.

You’re already there. ☀️💪

The 3 minutes at the start of class aren’t random.

Each movement is chosen to help prepare your body for the workout ahead.

Our dynamic warm-ups help:
• Wake up the muscles we’re about to use
• Get your joints moving before loading them
• Increase blood flow and body temperature
• Help you move better during your lifts

And because we keep it simple and intentional, you’re not wasting energy before the actual workout starts.

Just 3 focused minutes can help you:
Move better.
Lift better.
Feel better after class.

Your warm-up is part of your workout. 💪

The athletes who separate themselves next season won’t just be the most talented.

They’ll be the ones who spent the offseason getting stronger, faster, and more confident before everyone else catches up.

So we’re launching a 10-Week Athlete Performance Program at Lifted.

Built for middle school and high school athletes who want to:
✔️ get stronger without feeling overworked up
✔️ move faster and more explosively
✔️ build confidence going into their season
✔️ reduce injury risk and stay on the field longer
✔️ train with structure instead of guessing

Every session is coached and built with purpose from speed work and plyometrics to progressive strength training and mobility.

But the real value?

Showing up to tryouts, practices, and games feeling prepared instead of hoping you did enough in the offseason.

📍 Tuesdays + Thursdays
📍 10-week program
📍 Small group coaching environment

We’re deciding between:
10–11 AM OR 3:30–4:30 PM 👀

Vote on our story and DM us for pricing + sign up details.

Why we coach like this ⬇️⬇️

Because just doing the workout isn’t the goal —> getting something from it is.

At a lot of good gyms, you’ll get a great sweat. But if no one is watching how you move, adjusting your position, and guiding each rep, it’s easy to miss the actual stimulus you’re supposed to be training.

We know the difference between working hard and making progress usually comes down to this.

So we coach in real time.
We make small adjustments.
We meet you where you are so the workout actually works for you.

Because the results you want don’t come from just more effort.

They come from better coaching.

Why you might feel sore a day or two after your workout

That soreness you sometimes feel 24–48 hours after training has a name: DOMS (Delayed Onset Muscle Soreness).

It happens when your muscles experience a new challenge — whether that’s a new movement, more weight, or a little more volume than your body is used to.

During training, your muscles go through small amounts of stress.

As your body repairs that stress, the muscles rebuild stronger than before.

That repair process is what can cause the soreness.

A few things to remember about DOMS:
• It’s normal, especially when you try something new
• It usually peaks 1–2 days after your workout
• It doesn’t mean you had a better workout it just means your body is adapting

The best way to handle it?

Keep moving, stay hydrated, and get back into your normal routine.

Consistency is what builds strength not chasing soreness. 💪

Your shoes matter 👟

They can either support your training or quietly work against it. Since we train a mix of strength + conditioning, the right shoe makes a big difference.

Why the right shoe matters:

• Flat & stable = stronger lifts

Soft, cushioned shoes absorb force. Flat, firm shoes help you stay balanced and push into the ground.

• Wide toe box = better balance

Your toes should spread out for more stability, power, and comfort under load.

• Lateral support for HIIT

Jumping, agility, and quick direction changes require side-to-side support not just cushion.

👟 Some shoes we LOVE seeing at Lifted:

✔️ NOBULL Outwork
✔️ Nike Metcon 10
✔️ Adidas Dropset
✔️ Reebok Nano
✔️ Flux Adapt Graphene XT
✔️ NOBULL Allday Ripstop
✔️ Nike Free Metcon
✔️ APL Techloom Pro

🚫 Not ideal for class: Very soft or highly cushioned shoes designed mainly for long-distance running. Great for runs just not the best match for lifting and HIIT.

Drop your fav lifting shoes below ⬇️⬇️

You know the exercises where we focus on the ECCENTRIC part of the movement, here’s what we mean.

Every lift has two parts:

• Lifting the weight
• Lowering the weight

The eccentric is the lowering part of the movement or when the muscle is being lengthened.

So when coach says “control the eccentric,” we’re asking you to slow down and stay in control on the way down instead of letting gravity take over.

Why that matters:

• Builds more strength — your muscles work longer during the rep
• Protects your joints — control keeps the movement safe
• Improves your form — slower reps help you stay in the right positions

It’s easy to drop the weights to the ground.

Getting stronger comes from owning the entire rep especially the way down. 💪