You don't need
more hours.
You need a better
program.
Three sessions a week. Science-backed programming. A coach who actually understands what your body needs after 30.
340+
Women coached
10 yrs
Coaching experience
3×/wk
All it takes
Three sessions. Serious results.
"Everything I try assumes I have time I don't have."
Every client says this. Here's the thing.
Most programs are built for people with six hours a week, a 22-year-old's recovery rate, and zero competing priorities. That's not you — and it shouldn't have to be.
Past 30, your body actually responds better to fewer, smarter sessions. Less junk volume. More intentional load. That's not a consolation prize — it's how the research reads.
Three well-designed sessions a week outperform five mediocre ones. Every time.
3×
Sessions per week
"I don't want to
make you tired.
I want to make
you strong."
— Mara Deene, CSCS · Rise & Lift
The Rise & Lift Approach
Three sessions. Built around your real week.
01 — Schedule
Fit your schedule, not the other way around
Three 45–55 minute sessions a week is enough to build meaningful strength — especially with programming built on what the research actually says.
02 — Science
Science-backed for women over 30
Programming that accounts for hormonal fluctuation, recovery needs, and long-term joint health — not advice recycled from studies on 20-year-old men.
03 — Coaching
A coach, not just content
Whether you choose the app, group, or 1:1 track, you get coaching with intent — programming, explanations, and adjustments. Not a video library you watch alone.
About Mara
Not a program. A coach who gives a damn.
I built Rise & Lift after years of watching smart, capable women fail at programs that were never designed for their lives — or their bodies.
A decade of in-person and online coaching taught me this: the women who get the best results aren't training more. They're training with intention. The right load, the right frequency, the right recovery — and a coach who adjusts as life shifts.
I'm a NSCA-CSCS certified strength coach and Precision Nutrition L2 practitioner. But more than that, I've worked with enough women past 35 to know that what they need is not harder — it's smarter.
"The goal isn't to crush you. It's to build something that lasts."
— Mara Deene, CSCS
Women. Weights. Results.
Choose Your Path
Start where you are.
Grow when you're ready.
Three tiers, one coaching philosophy. No lock-in, no upsell bait.
Self-Guided
The App Program
3 days / week — from anywhere
$29/mo
- 12-week progressive program
- Video coaching cues for every lift
- Home or gym — equipment adaptable
- Built-in progression tracking
Best for: Independent learners who want solid programming
Start the app programMost Popular
Group Coaching
Coached Together
3 days / week · live community
$97/mo
- Everything in the App Program
- Monthly live coaching calls with Mara
- Private community forum access
- Form video review (1× / month)
- Nutrition guidance basics
Best for: Women who want accountability and community
Join group coaching
1:1 Coaching
Your Program
Fully custom — limited spots
$297/mo
- Fully custom programming — built for you
- Weekly check-ins with Mara
- Unlimited form reviews
- Nutrition strategy integrated
- Priority messaging access
Best for: Women ready for deep, personalised coaching
Join the waitlistClient Stories
They didn't change their lives.
They changed their bodies — within them.
"At 43, I'm stronger than I was at 30. No gimmicks, no guilt — just a program that works with my body."
Jennifer L.
1:1 Coaching · 14 months
"I deadlift more than my husband now. Three days a week, nothing else. I didn't think that was possible."
Sarah K.
Group Coaching · 8 months
"Rise & Lift is the first program that felt like it was actually written for me — not some hypothetical 25-year-old."
Rachel M.
App Program · 4 months
93%
report feeling stronger in 60 days
340+
women coached since 2019
4.9★
average coach rating
Real Questions
Things you're probably wondering
What equipment do I need?
The app program can be done at home with dumbbells and resistance bands, or at a commercial gym. Group and 1:1 coaching programs are adapted to whatever you have access to — no barbell required.
How much time do sessions take?
Sessions are designed for 45–55 minutes, including warm-up. If you have 60 minutes, great. If you're tight on time one week, there are efficient sub-45-minute versions of every session included.
Is this right for beginners?
Yes. All three tiers accommodate beginners. The app program starts with a 2-week movement foundation phase before adding load. Beginners often see the most dramatic strength gains in the first 12–16 weeks.
What is your refund policy?
The App Program is covered by a 14-day money-back guarantee — no questions asked. Group and 1:1 coaching have a 7-day trial period. If it's not the right fit after your first week, email us for a full refund.
How do I join the 1:1 waitlist?
Fill in the waitlist form below. Mara takes on a maximum of 8 private coaching clients at any time. New spots open approximately every 8–12 weeks. Waitlist members get first access and a free 20-minute call with Mara before committing.
Ready to start?
Build the strength
you actually want.
Three sessions a week. No fluff, no guilt, no program designed for someone half your age.
Join the 1:1 waitlist
Spots are limited to 8 clients. Leave your details and Mara will be in touch when one opens up.