In-Home Personal Training
YOU WILL
GET
RESULTS!
SERVING WILMINGTON, DE AND SURROUNDING AREAS
WOMEN'S
PROGRAM
409 Fitness developed its Ladies Like Lifting program to meet the needs and goals of women of all fitness levels and abilities. Centered around free weight resistance training, your customized sessions will help you tone and tighten your physique, all while gaining functional strength and increasing your metabolism!
THIS PROGRAM IS PERFECT FOR:
Women who want motivation and accountability
We're there for that extra push, and we'll keep track of all your progress.
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We judge our success by how good you feel about your progress toward your unique health goals.
Busy Moms or Busy Professionals
No childcare? No problem! We bring the studio to you.
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We also eliminate that gym commute to make your busy days more efficient, and offer flexible hours to meet your work-life demands.
Female athletes who want to level up
Members of sports teams or individual athletes can increase strength and endurance to excel in their competitions. We can incorporate specific exercises that will benefit your sport.
Women with little fitness background
Our highly-educational approach for fitness newbies ensures proper form and technique, giving you a solid foundation.
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We meet you at your level--wherever that may be--and begin with an appropriate level of challenge.
Women looking to tone up before or after childbirth
Having and raising children is no easy feat. Carve out some time for yourself to get your body stronger and healthier so you can be at your best.
Getting in shape for weddings, reunions, or other events
The aesthetic benefits to resistance training are undeniable--We can help you tone up for the big day!
Complementing other workouts
Our program is the perfect complement to yoga, jogging, spinning, and more. Lifting weights will help you improve your performance across the board.
Women looking to get healthy and build confidence
See your numbers improve across time as evidence that you're doing great, and feeling better! Whether it's repetitions, weight, blood sugar numbers, inches, or other values you want to improve, we can help you reach those goals.
LADIES LIKE LIFTING: IN ACTION
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OPTIONAL H.I.I.T.
After your first several sessions, you have the option of adding high-intensity interval training (HIIT) into your workout routines. This approach adds timed bursts of cardio exercises between your strength training sets to rev up your metabolism and build endurance. In your home, we can use your stairs, if available, or add jumping rope or other calisthenics to achieve this challenge.
"Sooo I have to tell you, Jeff, that I just picked up my wedding pictures, and I couldn't be happier. And, omg, I actually like myself in the pictures (totally hasn't been the case since going to grad school)!!!! Thank you!!"
LAUREN, 28
"Jeff's level of professionalism makes me feel safe while I am working out. He challenges me by increasing the intensity in a progressive manner. I never feel like I may be in a position to get injured. He is also adept at modifying my workouts when I had serious hand and ankle injuries."
JESSICA, 29
"It did not take too many sessions of Ladies Like Lifting™ to realize that I no longer had daily back pain. I feel so much better during the day."
LAURIE, 55
"Since I started Ladies Like Lifting™ several years ago, my everyday living activities are muuch easier, and I have no back pain. In addition, I explore many physical activities like horseback riding, aerial silks, running, and obstacle course races. I used to dread physical exercise before getting stronger at 409 Fitness."
SUSAN, 52
"One of the best benefits I have obtained from Ladies Like Lifting™ is a difference in my golf game. I am able to accelerate through the ball much quicker which means the distance of the ball down the fairway is longer."
AMY, 63
"When I am not in the mood to work out, Jeff encourages me and is very flexible with routines so that I always enjoy my workout. That says a lot about his practices."
LINDA, 52
"One of my goals was to decrease one dress size before my birthday, but I actually decreased two dress sizes by participating in the Ladies Like Lifting™ personal training program."
DIANE, 56
"Ladies Like Lifting™ with 409 Fitness got me physically and mentally prepared for my wedding. I feel toned and feminine, and have definitely developed confidence in my physique. You will work hard!
HOLLY, 27