Question 1

What is a push, pull, legs split?

Accepted Answer

It is a way of grouping exercises by the movement they use, so each session trains a related set of muscles and the rest get to recover. Push sessions cover the muscles that push weight away from you — chest, shoulders and triceps. Pull sessions cover the ones that pull weight towards you — back and biceps. Leg sessions cover your lower body — quads, hamstrings, glutes and calves. Lift at Home rotates through all three across its 12 sessions, so you train your whole body over the week without working the same muscles two days in a row.

Question 2

How do I choose the right dumbbell weight?

Accepted Answer

Pick a weight where the last two reps of a set feel genuinely hard but your form still holds. For most beginners that is around 2–5 kg for upper-body work and 5–10 kg for legs. Adjustable dumbbells give you the most room to grow. When a set starts to feel easy, that is your signal to go heavier.

Question 3

I've never lifted before — can I still do this?

Accepted Answer

Yes. Lift at Home is a beginner friendly program. Every one of the 58 exercises comes with a demonstration video, written how-to instructions, the muscles it targets, and the exact sets and reps to complete — so you never have to guess what to do next.

Question 4

I'm not sure if I'm doing an exercise correctly

Accepted Answer

Watch the demonstration video and read the how-to instructions before your first set, then film yourself from the side on your phone and compare. If something still feels off, message us on chat — send the clip and our team will tell you what to adjust.

Question 5

How long is each session?

Accepted Answer

Most sessions should take about 40–50 minutes, but these are self-paced workout plans and you can adjust the rest and exercise time as per your need.

Question 6

Is this personalised to me?

Accepted Answer

No. Lift at Home is a structured, self-paced program that follows the same push, pull, legs progression for everyone, with chat support for onboarding and follow-up questions rather than 1:1 coaching. If you want a plan built around your body, goals and schedule, our personal coaching programs are the better fit.

Question 7

How do I track my progress?

Accepted Answer

Over three months, track the range of weights and reps that you do for the common exercises. Take the fitness assessment in the app to get a fitness score and see how much progress you made over the last few weeks.

Question 8

How do I use the app?

Accepted Answer

Download Femfital from the App Store or Google Play and log in with the details you used at checkout. Your workout plans appear under your program — open a session and tap any exercise to see its video, instructions, target muscles and prescribed sets and reps. We walk you through the setup during onboarding.

Lift at Home

What's Included

Program Details

The Process

How It Works

Enroll

Start your Workout

Train at your pace

Talk to us when stuck

FAQs