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We have provided steps for before, during, and after LIFT delivery including documentation and strategies for successful delivery. Please contact your state leadership for assistance on state-specific needs, including future trainings.

If you still have questions, please email me (

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Click above to see how each LIFT exercise can help with daily functioning

Since 2015, over 300 people have been trained to deliver LIFT in Arkansas, North Carolina, Pennsylvania, Virginia, and Wyoming.

The Fall of 2022 will be the final, live session training.

Virtual and in person versions of LIFT are available.

Keep us posted, and keep moving!

Real world impacts!

"One participant shared that prior to LIFT, she: was completely walker dependent, unable to dress herself, had poor balance, and low energy. She had hip surgery six months prior and set a LIFT goal for herself to become less reliant on her walker and more independent. Since participating in LIFT: she has increased her stamina and energy, improved her range of motion, can touch her toes, her balance has improved, can do more things for herself (dress herself, fix her hair, put on her socks, tie her shoes) and does not use her walker in her room area anymore. One of her biggest accomplishments came with the wide leg squats. During the assessment, she wasn't able to do any, but by the end of the 8 weeks, was able to do 12."- North Carolina, August 2022

Thank you to all the instructors and participants we have met and can't wait to see how the program grows!


Preparing for your program is the beginning of everyone's success!

We want to support your success with a few resources and ideas. You know your community best and what your community needs so you can use our resources as they are, or you can use them as inspiration! 

  • Where is the best place to offer LIFT? Do you have the equipment you need?

  • How can you access participants with the greatest need?

  • Who do you know has the greatest social media presence to help spread the word?

  • Where can you post a flyer to let people know about your upcoming program? 

Click here to register your LIFT Program 
Complete after planning and recruiting for your program!

The materials below are made for your ease - click and download

Materials: Participant Recruitment

Recruitment Flyers:
Adaptable recruitment flyers for advertising LIFT in your communities.

Physical Activity Guidelines for Americans - Older Adults Flyer:
Encourage your community and participants to achieve the guidelines by posting this flyer in your community

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LIFT In Functions of Daily Living:
This document shows the benefits of the different exercises in activities of daily living. 

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Recruitment Content:
Stuck on ideas for how to communicate LIFT? Click on this adaptable document for text you can use in newspapers, newsletters, and other social media platforms. 

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Online Delivery:
Offering your LIFT program online? All the registration materials are in one link (here). Please pay special attention to the Safety Cues document, too. 

Materials: Prior to Running the Program

Potential Partnerships & Incentives Document:
Need ideas of who to partner with for LIFT? See this document with examples of partnerships and incentives for why they would want to partner with you!

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Equipment List & Purchasing Information Document:
This document gives an estimate of equipment needed and cost of equipment (prices may change slightly).  

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Session-by-Session Guide for Class Instructors:
A comprehensive guide for each of the class session in LIFT - including session objectives, preparation, session outlines, nutrition basics, group activities, and homework and reminders. 

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Safety Document for Leading Older Adults:
This document helps you take into consideration the safety of the Older Adults in your LIFT classes. Get tips on how to lead a more safe class. 

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Participant Recruitment
Register your Program
Pre-Program Materials


Orientation prepares each individual for LIFT. 

During orientation you will collect paperwork and data. Consent forms, health screening and functional fitness information will be collected.

  • Are your participants healthy enough to participate in LIFT?

  • Do you have informed consent from participants to be part of data collection for LIFT research?

  • Do your participants want to see their baseline and post program functional fitness scores and changes as the LIFT program progresses?

Slide deck for participant orientation!

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Complete the Pre-Program Survey and Pre-Program Functional Fitness assessment.
We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the survey and assessment to us. 

Pre-Program Survey:
- Qualtrics Survey
-PDF Document

Pre-Program Functional Fitness Assessment:
- Qualtrics Survey
-PDF Document

Keep these documents for your records.
Each of your participants must fill out a Participant Consent form, a PARQ+ form, and a Physician Authorization form prior to orientation. Collect these documents during orientation.

Each of the 16 LIFT classes are unique and engaging!

All 16 LIFT classes are outlined in the LIFT Program Manual  The design of classes is evidence-based, pulling from social psychology and exercise science.

  • 8 Core Strength Training Exercises

  • Group Dynamics to facilitate communication and help form relationships 

  • Promotion of increased fruit and vegetable consumption

  • Encouragement to get out and move, 150 minutes of moderate activity or 75 minutes of vigorous activity each week

Process Evaluation:

Every session be sure to fill out the Process Evaluation. Tell us how you modified LIFT during each session to make it work best for your group!

Process Evaluation:
- Qualtrics Survey
- PDF Document


We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the process evaluations to us. 

HOT TIP: Bookmark this page so you can fill out the Process Evaluation every session!

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Materials for Instructors - During the Program 

Group Cohesion Tactics Document:
Create group cohesion with goal setting strategies and introduction games listed in this document. 

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Session-by-Session Guide for Class Instructors:
A comprehensive guide for each of the class session in LIFT - including session objectives, preparation, session outlines, nutrition basics, group activities, and homework and reminders. 

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Do(s) and Don't(s) of the Core LIFT Exercises:
Make sure your participants are doing the exercises correctly! For each of the core 13 exercises do and don'ts are listed so common mistakes can be avoided. 

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Exercise and Warm Up Modifications:
Potential modifications for LIFT exercises for ease. 

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If-Then Statements Document:
If-then statements for what is safe to do during exercises and how to progress through the LIFT exercises if you need something more challenging. 

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LIFT+ Exercises:
Modifications for increased difficulty. Click here to see the video examples

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Physical Activity Break - Cardio Pyramid:
Step-by-step instructions for a 5 minute cardiovascular warmup before your strength training classes. 

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Session-by-Session Breakdown of Group Dynamics Strategies Used in Each LIFT Session: 
Learn what evidence-based strategies are used for each LIFT session. 

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Usable Instagram Posts:
Need ideas for Instagram posts to promote healthy habits during the LIFT program? We have created 16 Instagram posts that you can post on your account! Use the arrows to click through the posts and post them consecutively for 16 days (each one aligns with the theme of the week)!

These resources are for participants to use and keep! 

Fruit, Vegetable, and Activity Tracker:

Ask participants to bring this form to each class so you can track progress, encourage improvements and celebrate their positive changes! This form is designed for speed and ease of use for Older Adults. 

Have your participants bring this every class session so you can track their progress!

I can, I will, I must

In session 5, participants can develop goals and an action plan with these "I can, I will, I must" cards.

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Exercise Flip Chart:

Either print this document or email this document to participants so they have a guide for the core LIFT exercises. Having this guide will allow them to practice the exercises at home!

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Materials for Class
Process Evaluation


Directly after the program, complete the Post-Program Survey and Post-Program Functional Fitness Assessment! 

Post-Program Survey:
- Qualtrics Survey
- PDF Document

Post- Program Functional Fitness Assessment:
- Qualtrics Survey
- PDF Document

6-Month follow up data collection helps solidify relationships and measure impact!

We want to know who has continued to move and who hasn't. Participants often want to track their progress formally and are motivated to continue moving when they can see their results change.

  • Which areas of functional fitness show the greatest improvements? 

  • Did people who attended more classes see more progress?

  • Are there any supportive relationships formed during LIFT that are supporting participants to continue moving?

  • Did participants change their fruit and vegetable consumption?

6-Month Functional Fitness Assessment:
- Qualtrics Survey
- PDF Document

Complete these two forms at the 6 month follow-up! (6 months after finishing the 8-week program) 

6-Month Survey:
- Qualtrics Survey
- PDF Document


We prefer for you to use the Qualtrics survey link, however, a PDF document is available if you want to mail the survey and assessment to us. 

Post-Program Surveys
Measuring Impact



BEGINNER: Click on the links below to view the exercise clip tutorials.
(the links are attached to the underlined exercises below

LIFT EXERCISES: Participants must complete the exercises below over the course of 16, 1-hour sessions before they can complete the LIFT+ Exercises. These exercises must be done in this exact order every time.
Goal: Complete 2 sets of 10 repetitions within each hour of LIFT. 

Warm-up: (Example)

-Cardio pyramid


Exercise 1: -Wide-leg squat

Exercise 2: -Standing leg curl

Exercise 3: -Knee extension

Exercise 4: -Side hip raise

Exercise 5: -Biceps curls

Exercise 6: -Overhead press

Exercise 7: -Bent over fly

Exercise 8: -Toe Stand 

Cool down:

Stretch 1: Tree Pose 

Stretch 2: Seated figure Four 

Stretch 3: Pyramid Pose

Stretch 4: Half Moon Pose