FAQS
buying LIFTOFF
I bought the program but now can’t find one of or any of the files; what’s going on?
When you purchase the book package from Shopify, you will be served a download link right on the purchase confirmation page to download the .zip with all the LIFTOFF files. You will also receive a receipt at the email you used during the purchase process that will return you to this confirmation page whenever you want, where you can download the files again (please give them a few minutes to load; the whole package is 82MB!)
Please note that you may only download the .zip containing all the program files five times before the purchase expires. These five instances are provided for redundancy’s sake; please put the files in a safe place once you download them.
I bought the program but now can’t find my receipt; what do i do?
Kindly try searching your email for “delivery@shopify.com” and see if you come up with anything. (If you purchased the book before March 15, 2023, search your email for “Gumroad”; this was the previous retail supplier).
If you aren’t sure which email you used, email support@couchtobarbell.com and I will do my best to help you.
tech
Is this an e-book or a paper book?
LIFTOFF: Couch to Barbell is available as an e-book and presented in three formats (.pdf, .epub, .mobi) that work with nearly all computers, e-readers, and e-reading apps.
LIFTOFF is also available as a paperback book. The information in the spreadsheet is included in the paperback version, including links to the instructional videos.
How do I get and open the files?
For IP purposes, the number of downloads per purchase is limited. Before attempting a download, please check that your connection is strong and that your firewall won’t block file downloads, and give the file some chance to load. If you have not previously downloaded a book or other files on your device before, please read the rest of the FAQ before proceeding.
I strongly recommend accessing your purchases through a browser on a computer, for ease of unzipping and moving files to where you can read them.
There are instructions below for putting the book in either your Kindle app or your Books app on your iPhone.
Which file is the program?
The .mobi, .epub, and .pdf files (commonly referred to as “the book”) are all different file formats of the same book. It does not matter which one you use; they are all included in the package for readers’ convenience, because people read e-books in lots of different ways.
You can also just read the book if you have no real interest in following the program, but want to get what “the deal” is with strength training. Many Ask A Swole Woman/She’s A Beast readers don’t lift, but simply enjoy the vibes :).
Where are the videos?
How do I get the book on my Kindle app or device?
You can use Send to Kindle.
How do I get the book on my iPhone, without involving a computer?
Navigate to the purchase confirmation with the instructions above.
When the page opens, tap the big “Download Now” button.
Next, look to the URL bar, where there will be a blue circle with an arrow inside of it. Tap that arrow, and tap “Downloads” from that menu.
At the top should be a file called “LIFTOFF: Couch to Barbell” (a .zip). Tap it, and this will open your Downloads folder to the whole screen.
Tap the LIFTOFF .zip file, and it will unpack into a new folder called LIFTOFF Couch to Barbell. Within that folder are your files.
To open the book, tap the .epub file and your e-book will open in the Books app.
I decided I don’t want this anymore. May I have a refund?
Due to the digital, DRM-free nature of the product as well as the fact that refunds place undue administrative stress on our one-woman operation, all sales are final.
I have found What seems to be a mistake in the book!
That was to make sure you were paying attention. Please email support@couchtobarbell.com, I would be glad to know of the mistake so I can correct it and help you!
how the program goes
what equipment do I need?
In short: Phase One is bodyweight movements only, so technically, you don’t need anything for the first 3 weeks. You can do up through Phase Two with just adjustable dumbbells (or a full set of regular dumbbells, up to about 25 pounds each).
Don’t get wrapped up in having all the stuff before you even start; there will be time to find and/or get it if you need it.
If you don’t know what any of the below items are, the book explains them.
Phase One (3 weeks) is bodyweight-only, so the equipment you need is minimal, and you can do it at home.
Once you start lifting weights, LIFTOFF revolves around a “weights go up” ethos, meaning you are adding 2.5-5lbs to each of your lifts each session once you start using weights (if you squat 5 pounds today, on the next day you squat, you squat 10 pounds, and so on). Because of that, you need access to the types of weights where you can add that little bit at a time, which you will most easily and cheaply find in a gym.
Phase Two (5 weeks) uses dumbbells, which will most easily and cost-effectively be found at a gym. (If you’re working out at home, adjustable dumbbells are the most cost-effective and space-effective. At home, you will also need a superband (the lightest set is fine) at home for lat pulldowns).
Phase Three (4 weeks) uses a barbell, a rack, and plates, which is probably prohibitively expensive to obtain at home (a barbell alone costs in the neighborhood of $200-250), so by this phase, you will almost certainly want to have located a gym with barbells. The book includes advice for finding a gym, and how to assess whether a given gym will meet your needs.
Here is the full list of things you need.
For Phase One, you will need:
-A few square feet of space to work out
-A broom, Swiffer, length of PVC pipe, or other long straight light object (optional, but helpful)
-Surfaces of varying heights, for incline pushups (a wall, a chair, a table, etc)
For Phase Two, you will need:
-A few square feet of space to work out
-Flat, non-squishy-soled shoes (Converse or Vans or similar; NOT running sneakers)
-Weights that increment (a full set of dumbbells in 2.5-5lb increments, adjustable dumbbells that go up to at least 25lbs each, or your own DIY weights that you can add a little bit of weight to at a time)
-A lat pulldown machine (or if you don’t have that, your long straight object from phase one, a superband, and something overhead to anchor the superband to, such as a door)
For Phase Three, you will need:
-A gym, probably
But if not that, you will need at minimum the following, which can be found at most gyms:
-Rack(s) for squatting and benching (NOT a Smith machine; see Terms section in the book)
-A barbell
-A set of weight plates that accommodate your strength level
-Space and a sufficiently sturdy floor to deadlift
-A lat pulldown setup of some kind
-Plus still, flat shoes (Converse or Vans or similar)
And ideally you would have these specific versions of the above, which can be found at strength-training-specific gyms:
-A power or squat rack with adjustable pegs and safety arms, with holes at a range of heights
-An Ohio Power Bar or similar with medium-grade knurling
-A set of weight plates that include light (10-35lb) bumper plates (same diameter as standard 45lb plates, just lighter) for use in deadlifting
-A platform for deadlifting (dedicated lifting gyms will have this; Planet Fitness will not)
-Clips for the ends of the barbell
-A lat pulldown machine