Strong at 30. Stronger at 40, 50, and beyond.
Frank Lifts builds custom weightlifting templates for lifters 30–60: progressive functional training that respects your joints, recovery, and calendar. No guesswork. Just the plan, the progression, and a coach who checks your work (and cares). Built around your experience and equipment, sessions run 40–60 minutes.
Our services are perfect for people getting back into weightlifting, people that are new to weightlifting, and people that just want to feel good from lifting.
Trial offer ends November 15, 2026.
Your coach, Frank.
Why Frank Lifts
Built for lifters aged 30–60
The programs written for 22-year-olds assume unlimited recovery, zero responsibilities, and joints that forgive everything. Yours don't, and they don't have to. Frank Lifts templates are built around three realities of training after 30:
Time is the constraint, not effort
Three to four focused sessions a week, 40–60 minutes each. Every exercise earns its place; nothing is in your plan to fill time. If a lift doesn't move you toward your goal, it's cut.
Recovery is programmed, not hoped for
Planned deloads, joint-smart exercise selection, and progressions paced for tendons that adapt slower than muscles do after 35. You train hard, and you can still train next week.
Progress you can measure
Every template ships with exact sets, reps, and load progressions, plus the tests that tell you it's working: top sets, rep PRs, and a retest week every block. If the numbers move, the plan is working. If they stall, we adjust.
Plan Example
A week inside a Frank Lifts plan
This is a sample 4-day week from a strength block. Your template is built from your intake: your current lifts, your equipment, your schedule, and whatever your shoulders and knees have to say about it.
Squat Focus
- Back Squat 4 × 5
- Romanian Deadlift 3 × 8
- Walking Lunges 2 × 12
- Standing Calf Raise 3 × 12
Bench Focus
- Bench Press 4 × 5
- Barbell Row 4 × 8
- Overhead Press 3 × 8
- Triceps Pushdown 2 × 15
Deadlift Focus
- Deadlift 4 × 3
- Front Squat 3 × 6
- Hip Thrust 3 × 10
- Hanging Leg Raise 3 × 12
Press & Arms
- Overhead Press 4 × 6
- Incline DB Press 3 × 10
- Lat Pulldown 3 × 10
- Curls + Dips 3 × 12
Wednesday, Saturday, and Sunday are off. Walk, live your life, recover. Loads progress week to week by the rules written into your template, with a deload in week 4.
How It Works
From intake to PRs in three steps
Tell Frank where you stand
A short intake: your age, training history, current lifts, equipment, and any joints with opinions, plus one key question: how many sessions can your current schedule handle? It takes ten minutes.
Get your custom template
Your plan arrives with every session written out: exercises, sets, reps, loads, and the progression rules that move them up week to week.
Train, report, adjust
You log your sessions and check in. Frank reviews your numbers (and your form videos on Premium), then adjusts the next block so you keep progressing.
Your Coach
Meet Frank
Frank didn't start as a coach. He started as a walk-on who talked his way onto Syracuse University's Division I men's rowing team, then spent a decade and a half training like it was his job: a 2021 Olympic rowing hopeful in the single, a USRowing Masters Nationals champion, 13 million meters on the Concept2 erg, and five marathons on top of it.
The through-line of all of it is strength. The barbell work that kept a 6'0", 195 lb endurance athlete powerful is the same work Frank Lifts now programs for you, scaled to your body, your age, and your week, not copied from someone else's.
Coach Credibility
- Syracuse University men's rowingD1 Walk-On
- Olympic rowing hopeful, men's single2021
- USRowing Masters NationalsChampion, M8+
- Concept2 erg, lifetime meters13,000,000
- Marathons completed5 · PR 3:36
- 2K erg personal best6:17
“Nobody hands you strength after 30. You schedule it, you load it, you earn it, one honest session at a time.”Frank, on the water at sunrise
Strength With an Engine
Muscle that can go the distance
Most lifting templates treat conditioning as the enemy. Frank Lifts doesn't. Your plan builds barbell strength first, then protects the engine underneath it, so you get stronger without getting winded tying your shoes. It's the combination that carried Frank through a 3:36 marathon in a Syracuse singlet, and it works just as well for a 42-year-old who wants to be the strongest person in their office and still chase their kids.
Power at Any Age
Your 30s and 40s are not a decline
They're a different training problem: one with better solutions than "train less." Progressive overload still works. Muscle still responds. What changes is the margin for sloppy programming: wasted volume, random exercise selection, maxing out every week. Frank Lifts removes the slop. Every session has a purpose, every progression has a rule, and every deload is on the calendar before you need it.
Plans & Pricing
Pick your plan. Start this week.
Every plan starts with the same intake and the same coach. The tiers differ in how much of Frank's eyes you get on your training each month. Prices are public. No sales call required.
This isn’t just another generic program. This is a custom program tailored to your current fitness level and available time.
Trial Plan
Four weeks of real Frank Lifts training, for the price of a coffee.
- A custom 4-week lifting template built from your intake
- Sets, reps, loads, and progression rules included
- Built for your equipment and your schedule
- One email check-in with Frank at week 2
Basic
The full custom template system, refreshed every block.
- Custom template rebuilt every 4-week block
- Progression and deload rules written into every plan
- Weekly check-in by email: Frank reads every log
- Exercise swaps for travel, equipment, or cranky joints
- Cancel anytime by email
Premium
Coaching, not just programming. For lifters chasing a number.
- Everything in Basic, adjusted weekly instead of per block
- Unlimited form-check video reviews
- One 1-on-1 video call with Frank every month
- Priority replies: same business day
- Cancel anytime by email
Questions before you commit? Email Frank directly. He answers every message himself.
Questions
Before you ask
Who is this for?
Frank Lifts prioritizes clients seeking a safe, injury-free, gradual total-body improvement. Our programs are geared toward functional strength using conventional compound exercises, maximizing your time. Sessions are generally limited to 40–60 minutes per session, unless otherwise requested.
Who is this not for?
Frank Lifts does not work with everyone. We are not for clients seeking dangerously fast improvement, unrealistic weight loss, or those who want to spend 2+ hours in the gym per day. Frank Lifts will happily refer these clients to a better-fitting program.
I'm 45 and haven't trained seriously in years. Is this really for me?
Yes, Frank Lifts is built specifically for lifters aged 30–60, including people coming back after a long layoff. Your intake covers your training history and any joint issues, and your first block starts at loads you can own with clean form. The progression rules bring you up from there.
What equipment do I need?
A barbell, a rack, a bench, and plates cover the core templates. If you train at home with dumbbells or a partial setup, say so in your intake: your template is built around the equipment you actually have, not the gym we wish you had.
How does the $3 Trial Plan work?
You get a complete, custom 4-week lifting template, the same build process as the monthly plans, for a one-time $3. It's the fastest way to see exactly how Frank programs before deciding on a monthly plan. The trial offer ends November 15, 2026.
How is my plan delivered, and how do check-ins work?
Your template arrives by email with every session written out. On Basic, you send your training log once a week and Frank reviews it before your next block. On Premium, adjustments happen weekly, form-check videos are reviewed as you send them, and you get a monthly 1-on-1 call.
Can I cancel a monthly plan?
Yes. Basic and Premium run month to month. Email Frank anytime to cancel, and the plan simply doesn't renew. The 6-month term option is a single prepaid term at 20% off for lifters who know they're in for the long haul.
Do I need to be an experienced lifter?
You need to be comfortable performing the basic barbell lifts, or willing to learn them with the form videos and cues in your template. If you're brand new to lifting, start with the Trial Plan and tell Frank in your intake: your first block will weigh technique work more heavily.
Why shouldn't I just use AI to make me a plan?
You can, and the plan it gives you will look fine on day one. What AI cannot do is watch what happens next. It does not know your injury history, the equipment in your garage, or that work blew up your Tuesday. It does not see your form fall apart in week three, and it does not adjust when you stall. A plan is the easy part. The progression, the adjustments, and a coach who checks your work (and cares) are what actually get you stronger. That is what Frank Lifts sells.
Start Now
Four weeks from now, you'll wish you started today.
The $3 Trial Plan is the whole product, not a teaser: a custom template, real progressions, a coach who reads your check-in. It ends November 15, 2026. After that, the only way in is a monthly plan.
