Walpole Youth Athlete Performance Programs - Lifted Fitness + Performance

Fitness + Performance

Youth Athlete Performance Programs

Build strength, improve athletic performance, and develop confidence through safe, coach-led training designed for young athletes.

View Winter Schedule

Why Lifted?

Strong Foundations. Better Performance.

Our Athlete Performance Programs help young athletes build strength, improve athletic performance, and learn proper lifting technique in a supportive, structured environment. Each one-hour session is led by experienced coaches and includes a dynamic warm-up, age-appropriate strength training, speed and agility work, plyometrics, and conditioning.

Whether preparing for a sport, staying active year-round, or simply looking to become stronger and more confident, athletes develop movement skills and training habits that carry over into sports and everyday life.

Every Session includes Gymss

Strength Training

Speed & Agility

Plyometrics

Conditioning

Winter 2027 Programs

9 Week Program

Girls Level 1 (Ages 9+)

Saturdays, 1/9 – 3/6

10:30 – 11:30am

$290

Girls Level 2 (Ages 11+)

Saturdays, 1/9 – 3/6

11:30am – 12:30pm

$290

Boys Level 2 (Ages 11+)

Thursdays, 1/7 – 3/11

6:00 PM – 7:00 PM

$290

Levels

Level 1

Ages 9+

Perfect for younger athletes or those new to structured fitness.

Focuses on:

Fun and engaging workouts
Movement skills
Coordination
Body control
Basic strength
Building confidence

A great first step before progressing into more advanced strength training

Level 2

Ages 11+

Designed for athletes ready for more structured performance training.

Focuses on:

Progressive training
Strength development
Speed & power
Proper lifting technique
Athletic performance
Injury prevention

FAQs

No. Beginners are welcome.

All sports—or no sport at all.

15 Max.

Water bottle and athletic shoes.

Ready to Get Stronger?

Help your athlete build strength, confidence, and lifelong movement skills.

Questions? Email Us.

Postpartum Strength Program

Our Postpartum Strength Program is designed to meet the unique needs of women after childbirth, with a focus on safely building strength and muscle while supporting postpartum recovery. These progressive strength training sessions are exclusively for postpartum women and promote physical recovery, confidence, and overall well-being in a welcoming and supportive environment.

The program was designed by Mel Keaney, a Certified Women’s Fitness Specialist and women’s health physician assistant, and is led by Pregnancy and Postpartum Athleticism Coach Addie Mullahi. Addie provides personalized attention and support, tailoring exercises to individual fitness levels and addressing common postpartum concerns to help every participant feel confident and successful.

This class is open to any postpartum woman who has been cleared by her medical provider for exercise, regardless of fitness level. Babies who are not yet on the move are welcome to attend alongside their moms. Space is limited to 16 participants.

$360

Purchase 10 week program

Athlete Performance

Our sports performance program is designed to make your athlete strong, faster, and more explosive all while reducing the risk for injury. As the competition gets tougher, a safe and effective strength and conditioning protocol is essential for athletes to take their game to the next level. Every training session consists of the following:

dynamic warm-up and mobility
speed work
plyometrics
Olympic/explosive lifts
progressive strength training

Movements are scaled with progressions/regressions in order to accommodate all fitness levels, and groups are capped at 16 to ensure that every athlete receives personal instruction from our elite coaches.

Contact to Schedule

Small Group & Personal Training

Our one-on-one personal training provides you with the highest level of instruction, motivation, and level of accountability. Workouts are tailored to your individual needs, and we record reps, sets, and loads for each exercise to ensure your fitness level continues to progress. Group training for two people is also available, which provides many of the same benefits of one-on-one training while reducing the cost.

$100

1 On 1 Personal Training Session

$60^*

Group Training Session

*per person

Contact to Schedule

Postpartum Strength Program

Our postpartum strength program is tailored to the unique needs and challenges of women after childbirth, with a focus on safely increasing strength and building muscle for new moms. These progressive strength training sessions are exclusively for postpartum women and promote physical recovery and overall well-being in a welcoming and supportive environment. Moms are encouraged to bring babies along to each class!

The program is led by Mel Keaney, Certified Women’s Fitness Specialist and women’s health physician assistant. As an instructor, Mel provides personalized attention and support to members. She addresses individual fitness levels as well as postnatal concerns to help create a nurturing environment conducive to success.

Open to any postpartum woman cleared by her medical provider for exercise
All experience levels are welcome!
16 in-person spots available
Moms encouraged to bring babies (up to 12 months of age)

$399

Purchase 10 week program

Athlete Performance

Our sports performance program is designed to make your high school athlete strong, faster, and more explosive all while reducing the risk for injury. As the competition gets tougher, a safe and effective strength and conditioning protocol is essential for athletes to take their game to the next level. Every training session consists of the following:

dynamic warm-up and mobility
speed work
plyometrics
Olympic/explosive lifts
progressive strength training

$35

per Athlete, per Session*

Contact to Schedule

Small Group & Personal Training

$120

1 On 1 Personal Training Session

$65^*

Group Training Session

*per person

Contact to Schedule

Postpartum Strength Program

Open to any postpartum woman cleared by her medical provider for exercise
All experience levels are welcome!
16 in-person spots available
Moms encouraged to bring babies (up to 12 months of age)

$350

Purchase 10 week program

Our group strength + conditioning classes are limited to 24 slots, ensuring personal attention within the motivating team atmosphere. Every trainer is a Certified Functional Strength Coach, and movements are scaled with progressions and regressions to accommodate the needs of each person in the group. All fitness levels are welcome!

Group
Strength

revolves around functional lifts such as squats, lunges, bench presses, and rows to build muscle, increase strength, and torch body fat. At the core of these training sessions is progressive overload: gradually increasing weight and/or reps so your body keeps adapting. This workout should be your #1 priority at Lifted – it’s the most effective way to change body composition, add lean muscle, and boost your metabolism as you continue to progress throughout each strength cycle.

Metabolic
Conditioning

is our version of a cardio class. This interval style workout incorporates Airdynes, sleds, battle ropes, agility ladders, kettlebells and more to improve cardiovascular health, burn fat, and rev up your metabolism. Research has shown that interval training is a significantly more effective method for fat loss than steady-state cardio. You’ll experience an increase in metabolism for hours after this workout is over thanks to the excess post-exercise oxygen consumption (EPOC) effect.