Liift More Review

Liift More: Review of Joel Freeman’s New Lifting Program

Beachbody’s Liift More program is inspired by the popularity of the Liift 4 program. As the name says, you’ll get more from your workouts. More lifting, more reps, and more days.

To be honest I wasn’t a fan of the Liift 4 program. I know that’s going against popular opinion. But I don’t like programs where the trainer walks around telling you the moves. I like programs where the trainer performs the moves with you. I want them to feel the same pain I feel!

Another problem I had with the program was there was no music. So working out for 40 minutes was kind of boring. Turning on my own music would have been an easy fix but that takes extra effort on my part:)

I just finished my first week of Liift More and so far I am loving it. I love how the moves are simple and familiar. And how you can challenge yourself by choosing heavier weights.

What is Liift More?

Liift More is a combination of weightlifting and HIIT workouts.

  • 40 real-time workouts
  • 35-45 minutes a day
  • 5 days a week for 8 weeks

The program also has 2 phases. In phase 1 each day has two blocks of four moves. In phase 2 the volume and intensity get bumped up with three blocks of three moves, new body part combinations, and more challenges.

How to get started with Liift More

If you are new to Beachbody I recommend signing up with a total solutions pack. 

The Total Solution Pack comes with:

  • Performance Pack including Energize and Recovery
  • Annual BOD subscription – access to 1,500+ workouts and mindful meditations
  • Access to TWO comprehensive nutrition programs that work
  • First 30 days of BODi
  • Support from your Coach and accountability group in BODgroups
  • No-questions-asked 30-day Money Back Guarantee
liift more pricing image

If a Total Solution Pack isn’t for you you’ll have to have a Beachbody on Demand membership. And you’ll have to purchase the program at an extra cost for early access. The program will be available to everyone with a BOD membership in late 2022 or early 2023.

Tips for Success with Liift More

  • Eat more protein
  • Do the recovery workouts
  • Follow a nutrition plan

Eating more protein can help you with muscle soreness after a lifting session. Protein is the key nutrient needed for muscle growth and repair. Some good choices to add to your diet are eggs, protein powders, and plain greek yogurt. Here is a post with more ideas for high-protein foods to add to your diet.

Do the recovery workouts, your body will thank you! The Liift More program has recovery workouts. A workout for the upper body and one for the lower body. These workouts are for anytime your body needs the extra love. You will need a foam roller to follow along.

Abs are made in the kitchen is what they say and it’s the truth. You’re not going to see the results you want if you fuel your body with crap. It doesn’t matter what nutrtion plan you decide to follow as long as you make healthy choices.

Pinterest Image for Liift More. Three people sitting on a weight bench. Lifting weights.

Common Questions/FAQ About Liift More

Is there a nutrition plan for Liift More?

Beachbody has several nutrition programs to help you create healthy habits. 2B Mindset, Portion Fix, and Gut Protocol. These programs show you realistic approaches to healthy eating. And will help you get your best results with Liift More.

Autumn Calabrese created The Ultimate portion fix. Through this program, you will learn how to measure your portions of specific food groups with containers. You’ll get your nutrition from fruits, vegetables, lean proteins, carbs, and healthy fats.

The Gut Protocol was also developed from Autumn. You’ll still use the containers but the container counts will be different.

Ilana Muhlstein developed the program 2B Mindset. This program can help you overcome emotional eating. It also helps you learn to have a healthy mindset toward food. You’ll learn how to make healthy food choices in any situation.

If you sign up with a Total Solution pack you will have access to both 2B Mindset and Portion Control. You’ll have to pay separately to get access to Gut Protocol.

Is Liift More good for beginners?

Yes, Liift More is good for beginners. If you’re a beginner and the moves are too intense you can follow the modifier. Also, you can choose lighter weights and go at your own pace.

What equipment is needed for Liift More?

  • Dumbbells (light, medium, and heavy)
  • Adjustable bench
  • Power Loops for leg days (this is optional)
  • Foam Roller ( optional for recovery days)


You’ll want a variety of weights for this program. I have a pair of 3-pound dumbells that I thought I would never use for this program. But I’m thankful I have them because my 5-pound weights were too heavy for some of the moves!

Also, you will definitely need heavier weights as well. Currently my heaviest pair of weights of 15 pounds. I would like to add a pair of 20-pound weights to my collection for lower body days.

Adjustable Bench

I found an adjustable bench the day before I was going to start the program on the Facebook marketplace. I was excited to find it because it was only 50 bucks. But you can find a decent adjustable bench on Amazon for around $100.

Power Loops

If you did the 645 with Amolia Ceasar you most likely already have power loops. If not you can find inexpensive ones on Amazon. Look for the fabric loops instead of the rubber kind.

What are the Liift More workouts like?

Two to three times a week are lift days. So two days a week are lower-body days. The other days focus on the chest, shoulders, back, biceps, and triceps. Each move has 12 reps.

Another two to three times a week are lifting and HIIT workouts. Each week will alternate the day you will lift and perform HIIT workouts. The HIIT portion will last about 10 minutes. So the high-intensity interval training will get your heart rate up quickly!

Every day ends with core moves to define your midsection. You’ll also have the option for 20-minute bonus workouts when you’re short on time. Or have the energy for more. And there are 2 recovery workouts that will help you with your sore muscles.

Who Is Joel Freeman?

Joel Freeman is a Beachbody Super Trainer. Other programs he has created are 10 Round, LIIFT 4, and is the co-creator of Core de Force. Joel is a trainer you’ll love working out with. And it’s always hilarious when you hear him say “owie!”

How is Liift More different than Liift 4?

Liift More is 5 days a week compared to the 4 days a week in Liift 4. You’ll also be using an adjustable bench with the Liift More workouts. The bench is necessary for this program. Joel said not to use a core ball or step instead on a bench.

Do you need the Beachbody Supplements?

No, you don’t need the Beachbody supplements to do this program. But they are recommended to help you power through your workouts.

The supplements recommended are:

  • Energize to help give you a boost during your workout
  • Hydrate to help you replenish electrolytes and improve endurance
  • Recover is a post-workout drink to help with sore muscles
  • Protein Recharge is to e taken before bed for muscle recovery and muscle growth

These supplements otherwise known as the “Joel Stack” are recommended for you to get the best results.

These supplements are not needed to do this program. But I do recommend using Energize and Recovery though. Energize gives me that little post of energy I need, especially early in the morning. And I like taking Recover because my muscles are sore!

Liift More Results

Liift more before and after picture

Pounds Lost: Lost 13.4 lbs., 12″ total, 2″ off waist

“I have never done a program where my physical and mental changes have been so in line. LIIFT MORE pushed me way out of my comfort zone both mentally and physically. I have never lifted heavier in my life, which has really built my confidence in the entire process and in my own abilities!”

Liift more before and after picture

Pounds Lost: Lost 18 lbs., 12.75″ total, 3.75″ off waist

“Physically I’ve gotten so much stronger. My core is stronger, I’ve gained muscle definition, my legs have smoothed out so much, which has given me the confidence to wear shorts for the first time in years. I even wore a bathing suit again and felt dang proud of the progress!

male liift more before and after picture

“I feel so much more rejuvenated, and feel like I have more energy! I am less lethargic throughout the day and see my body getting slimmer. I have a sense of confidence about my body that I haven’t had for a while.”

The Last Thing You Need to Know about Liift More

At the time of writing this, I’m only one week into the program. Though it’s only a week I honestly am loving Liift More. I’m super sore which is how I measure if it’s working. The way I see it, when I start a new program, if I’m not sore then I’m not working hard enough.

I wasn’t sure about getting a weight bench because I didn’t want to spend the extra money. But I’m glad I found a used one. The purpose of the bench is so you don’t use momentum when lifting and risk injury.

My legs haven’t been as sore as my arms have been. Though a few days this week it has been hard to sit down on the toilet! And I had to skip washing my hair the other day. Because there was no way I was going to be able to lift my arms long enough.

I hope you found this review informative. Are you ready to start Liift More? If you are be sure to fill out this form and I will get you set up:)

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