Catalyst, Forge, and Elite: Understanding The LIFT Lounge® Semi-Private Session Tiers

Longevity Training
Written By Jodi Vanderlei

Catalyst, Forge, and Elite Semi-Private Sessions at The LIFT Lounge®

At The LIFT Lounge®, your fitness journey is more than a workout — it's a science-based progression. That’s why we’ve structured our coaching around three signature semi-private session tiers: Catalyst, Forge, and Elite. Each tier is designed with your unique goals, current capacity, and long-term longevity in mind.

🔬 WHAT'S THE DIFFERENCE BETWEEN CATALYST, FORGE, AND ELITE SEMI-PRIVATE SESSIONS?

As part of our 3rd Anniversary and expansion into Suite 103 (a.k.a. The Lab at The LIFT Lounge®), we’ve introduced a new structure to better support your fitness journey — and help you train smarter at every level.

Here’s how the semi-private sessions break down:

🧪 Catalyst: Where Confidence Begins

Catalyst semi-private sessions take place in The Lab (Suite 103) and are ideal for new clients or those returning after time off. With a 4-on-1 format, Catalyst focuses on slowing things down to emphasize movement quality, safety, and building confidence.

You’ll learn The LIFT Protocol™ step-by-step, get hands-on coaching, and master tempo and technique. These 45-minute semi-private sessions help you develop a strong foundation, improve joint function, and understand how our VRTA (Variable Resistance Training Apparatus) works with your body.

Best for:

  • New clients

  • Clients recovering from injury or an extended time away from the studio (seasonal clients)

  • Those needing more individualized coaching and a slower pace

🔥 Forge: Where Strength is Shaped

Forge semi-private sessions are the core of The LIFT Lounge® semi-private experience, where most clients spend the majority of their journey. Usually held in The Main Studio Suite 101 (The LIFT Room), these 6-on-1 or sometimes 4-on-1 semi-private sessions (if they are in The Lab Suite 103) last 45 minutes and feature advanced strength training using our signature VRT (variable resistance training) programming sets.

Forge introduces progressive overload, metabolic conditioning, and intentional movement designed to help you build lean muscle, improve cardiovascular health, and train with the structure and support needed for sustainable progress.

Best for:

  • Clients who’ve completed Catalyst Semi-Privates or OnRamp Private 1:1 Sessions

  • Adults 45+ who want longevity, strength, and efficiency

  • Busy professionals seeking personalized coaching in a high-energy environment

🦁 Elite: Where Performance is Maximized

Elite semi-private sessions are for our most advanced clients — those who’ve demonstrated consistency, strength, and movement fluency. Held in either The Lab OR The LIFT Room. These 4-on-1 OR 6-on-1 semi-private sessions are precision-driven, high-tempo training experiences that include advanced elements of the LIFT Protocol™: Zone 2, VO2 max, eccentric overload, SSR, and contralateral movement patterning.

Elite isn’t for everyone — and that’s the point. It’s where commitment and capability meet challenge and intensity.

Best for:

  • Long-time LIFT Lounge® clients with proven consistency

  • Athletes or advanced trainees

  • Clients seeking elite-level strength, speed, and optimization

  • Clients must be invited or recommended by their coach to attend these sessions

🧭 Which Semi-Private Session Tier is Right for You?

Not sure where you fit? That’s what we’re here for!

Your path may evolve — and that’s the beauty of it. You may start in Catalyst, transition to Forge, and earn your way into Elite. Or you may stay in Forge and occasionally step into Catalyst because that’s where you thrive. What matters is that you’re training at the level that matches your goals, your physiology, and your season of life.

Final Thoughts

At The LIFT Lounge®, semi-private training isn’t one-size-fits-all — it’s intelligently designed to support longevity, strength, and movement mastery. Understanding the difference between Catalyst, Forge, and Elite semi-private sessions allows you to take ownership of your path and progress with purpose.

Jodi Vanderlei
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