So, you want to build serious muscle, but lifting alone feels about as exciting as watching paint dry? Or maybe you’ve been hitting the gym for months, but your gains have gone missing, and no amount of protein shakes is bringing them back? It’s time for a new game plan.
Welcome to Lift Club. Lift Club is a social lifting club free of any intimidation or pressure. It’s where bodybuilding meets structure, expert coaching and real results. Experience it all in just 45 minutes. No more guessing which machine to use next or hoping that your bench press magically improves.
Join Kopano Marumo, Regional Athletic Training Lead, as we explore why Lift Club is the ultimate strength training experience. Lift Club is for everyone. Whether you are an experienced lifter or just beginning your bodybuilding journey.
Just gains and progress
Forget crowded weight rooms and aimless gym sessions. Lift Club provides structured workouts focused on:
- Progressive overloading (It means lifting heavier, doing more reps, or working out more often so your body doesn’t get too comfy).
- Hypertrophy (Muscle size and muscle mass increase).
Proper lifting mechanics.
Whether you are a competitive lifter, an athlete looking to improve strength, or someone stepping into serious weight training for the first time, this programme is designed to deliver results.
Designed for all experience levels, Lift Club removes the guesswork from bodybuilding. Every workout is programmed for efficiency. This ensures that lifters get maximum muscle activation in minimum time. There is no wandering between machines or randomly lifting weights. Everything is structured to help you push further with every session.
Train smarter, grow bigger
At Lift Club, training is not just about lifting. It is about lifting with purpose. Expert coaches guide every session. Coaches can help optimise member’s’ form, progression and performance. This way, every rep counts.
The programme follows a structured six-week cycle, where each session builds on the last. Some days are dedicated to strength gains. Others might focus on hypertrophy and endurance. Lift Club ensures continued muscle development without stagnation or overtraining. How? By combining progressive overloading, compound movements and isolation work.
Phases of Training & Periodisation (Meso & Macro Cycles)
The full period of 6 weeks is what we refer to as a mesocycle. This is a period of training focused on achieving a short-medium term goal.
For example, a member may attend six weeks of training to improve their deadlift technique or to increase their strength on the bench press. In the next 6-week block, they may continue to focus on developing the goal or setting a new goal.
Once a member has improved their deadlift technique, a member’s goal may be to increase their strength on the deadlift in the next 6-week block. Alternatively, having increased strength on the bench press, a member may focus on increasing strength on a different lift. This training approach could include the bent-over row or continue progressing with more than one movement.
6-week cycle
In Lift Club, we programme workouts over a six-week period, cycling between 3 main phases of training: endurance, hypertrophy and strength. Here is an example of how this is structured:
- Week 1 – Endurance
- Week 2 – Hypertrophy
- Week 3 – Strength
- Week 4 – Endurance
- Week 5 – Hypertrophy
- Week 6 – Strength testing
Each week is a phase or “block” of training, otherwise known as a micro-cycle. This is covered in more detail in the next section.
Spotters, support and a competitive edge
One of the biggest challenges in bodybuilding is maintaining motivation, especially when training alone. Lift Club eliminates this struggle by incorporating paired training. Each member has a training partner to spot lifts and push for heavier reps. A training partner also provides accountability.
Beyond accountability, training with a partner brings out the competitive side of lifting. Watching someone else push past their limits encourages lifters to do the same. Whether aiming to hit a goal, refine technique, or add an extra rep, the energy and support in Lift Club help drive real progress.
Hypertrophy and heavy lifting combined
For those serious about bodybuilding, balancing strength and hypertrophy is essential. Lift Club is designed to provide both. One session may focus on heavy compound lifts such as deadlifts, squats and pushes to build raw strength, while another may emphasise high-rep hypertrophy work to maximise muscle growth.
Our approach to heavy lifting ensures that training is more than just lifting heavier weights but about lifting strategically. We combine strength, endurance, and accessory work at Lift Club. This helps develop well-rounded muscle growth while minimising injury risks.
Train harder, recover smarter
There is more to building muscle than just lifting heavy weights. It is about training smart. Lift Club incorporates mobility drills, active recovery techniques and proper warm-ups. It’s the best way to keep lifters injury-free and performing at their best.
Mobility and flexibility are important when training, which some lifters might not realise. This could lead to tight muscles, joint pain and movement restrictions.
Lift Club’s coaching promotes proper technique and body mechanics so that lifters train efficiently and effectively. Dealing with weak points such as tight hips, limited shoulder mobility, or poor stabilisers helps improve long-term strength and prevents injuries.
Maximising efficiency in 45 minutes
In bodybuilding, time under tension and intensity matter more than duration. Lift Club is designed to eliminate unnecessary time spent in the gym while maximising results. Each workout is structured to provide maximum muscle stimulation in just 45 minutes.
Sessions include high-volume, low-rest sets, strategic supersets. Also, a carefully planned mix of heavy lifts and hypertrophy work. Instead of spending time waiting for equipment or deciding what to do next, every minute is used for effective training.
Finishing strong with high-intensity burnouts
Training at Lift Club does not stop with the last rep of a regular set. Every session ends with a high-intensity finisher designed to push lifters past failure and maximise muscular endurance.
Most people stop when they feel fatigued, but research suggests that when someone thinks they are done, they still have energy left to give.
Lift Club challenges participants to push beyond perceived limits through AMRAP (as many reps as possible) workouts, drop set challenges, or heavy carry finishers. This ensures that every session ends with maximum effort and no wasted potential.
Experienced lifters can still see gains
For lifters who have been training for years, it is easy to assume that a structured programme is unnecessary. Some experienced lifters have unintentionally developed bad habits. These bad habits often include poor mobility, incorrect form, or training without proper periodisation. These avoidable issues can limit long-term progress.
Lift Club is designed to help members fill in these gaps and introduce new training strategies that challenge even the most advanced lifters. Whether the goal is to break through a plateau, improve squat depth, or refine deadlift mechanics, Lift Club offers coaching and structure to elevate any training routine.
Where to find Lift Club
For those ready to train with expert programming and structured workouts, Lift Club is available at multiple locations:
- Gauteng: Centurion, Faerie Glen, Menlyn Maine, Bedfordview, Little Falls, Randburg.
- Western Cape: Claremont, Moses Mabhida, Stellenbosch.
- More locations will be available in 2025. Check back here soon.
Train safely, lift heavy
Bodybuilding requires consistency, but proper programming is just as important as effort. Lift Club provides structured sessions, expert coaching, and a motivating environment. Lifters can get stronger, build muscle, and improve technique.
Coaches are always present. Expert coaching helps members:
- Maintain proper form.
- Adjust programming when needed.
- Prevent injuries.
Whether someone is a beginner or an advanced lifter, Lift Club provides a space to train with confidence.
It’s time to train
Many people delay strength training, waiting for the perfect time to start. The reality is that progress happens when training becomes a priority. Whether the goal is building muscle, increasing strength, or taking training to the next level, Lift Club provides the structure needed for success.
Are you ready to build muscle?
Consider this your official wake-up call: it’s time to take strength training seriously. No more “I’ll start next Monday” or waiting for the stars to align.
Book a class, show up, and train like you mean it. Whether you’re fighting for that first pull-up, chasing a personal record, or just trying to fill out your T-shirt sleeves a little more, Lift Club has the expert coaching and structured workouts to get you there.
Stop scrolling, start lifting. Join Virgin Active today and take the next step toward real muscle, real strength, and real results. Let’s go!