Get Stronger and Bulk Up with Our Strength Training Challenges!

Part of the reward of workout challenges, especially weightlifting challenges, is watching your body build strength and develop power. You can feel it happening. Strength challenges also improve posture, increase bone density, speed up metabolism, reduce inflammation, improve sleep, help you lose weight, and more.

Whether you’re a beginner to strength challenges, or a longtime lifter ready for a weight gain challenge to bulk up, it's important to set goals. Developing a healthy, sustainable workout regimen is key to carving the road where you want to go, but the results aren't so visible day to day, and the temptation to quit may be stronger than you are right now. We say avoid that temptation and reward yourself with our IRLA Strength Training challenge medal!

What are IRLA challenge medals?

Our line of In Real Life Achievement awards, or IRLAs, lets you set goals in a variety of interests and reward yourself for milestones on your way to total mastery. Our IRLA challenge medals are visual reminders of the challenges you've faced and defeated. You can show off your , use leading up to it, wear your , and wear any (or all!) of your , too.

In addition to IRLA Strength Training, you can choose other physical fitness challenges, too. Break the tape and win the race with our . Set diet goals with our and make your plans. One of the most important parts of health and wellness is staying hydrated, and our help you boost your water consumption.

We've got more IRLA challenge medals than just physical fitness. Are you an artist? Take our and develop your discipline. Do you like or ? We've got IRLAs for those, too. Maybe you like video games too much, so you're thinking about a and unplugging all your devices. Challenge yourself to , , and more. Our IRLA challenge medals make terrific , especially younger and tech-savvy .

See all our .

What strength challenges must I complete?

Our IRLA Strength Training challenge medals are for those who stick with their dreams. Training programs require commitment, dedication, and sacrifice. Each new medallion is a testament to the times you suited up and got after it. From hours at the gym to meal prep at home, you set yourself up for success and now it’s yours for the taking.

• Barbell Bench Press -- Lift 0.75x your body weight
• Barbell Squat -- Lift 1.25x your body weight
• Barbell Deadlift -- Lift 1.5x your body weight
• Complete 25 pushups in one set
• Complete 20 workouts in 1 month

Each challenge brings you a step closer to where you want to be. And completing strength challenges or muscle weight gain challenges gives you more confidence in all areas of your life -- work, home, family, and more.

Can I make my own strength or weight gain challenges?

IRLA Strength Training is for both beginners and longtime lifters. We think our strength challenges are punishing enough -- but we love it when our fans push their limits! If you already can bench press 0.75x your body weight, make it 1.0x or 1.25x. Or maybe do your regular routine but do 75 reps. If you're already working out 20 times per month, try every single day for 30 days (no cheat days!).

Or make your workout more difficult without adding weight. Do pushups on a stability ball. Do bench presses with a Swiss ball. Do one-legged squats.

How do IRLA challenges work?

When you accept our IRLA challenges, you receive a box of four minor challenges and the last major challenge for the complete set. Use your phone to scan your Introductory IRLA and get our IRLA app, where you can track your progress and compare your goals with a like-minded community. Open each IRLA as you complete your challenges!

Are there other IRLA challenges?

What do you want to experience, achieve, track, or improve? Choose your challenge awards!

Diet and Exercise

-- Drink more water to meet different water challenges and stay hydrated.

-- Run farther. Run faster.

-- Lift more to develop your muscles and stay flexible.

-- Get awards for sticking to your regimen and losing weight.

Gaming

-- Let's play!

-- Let's play on the road!

-- Let's play with a screen and headphones!

Art and Entertainment

-- Master these drawing challenges to develop your artistic side.

-- Watch a movie. Watch lots of movies.

-- Read a book. Read lots of books.

Gifts for Adulting

-- You're all grown up. Congratulations. Get an award for all the dumb grown-up stuff you have to do now, like filing your taxes and setting up a 401(K).

-- You're growing up and you're kicking butt. Do a kindness for someone, ride a rollercoaster, go to the dentist, and more.

-- You are the future. Get 100 Likes on social media, use a rideshare app, and more.

Motivation

-- Do nice things for your neighbors and neighborhood. Bag some trash, donate blood, shop at a local small business, and more.

-- Go outside and explore your world. Take a class. Go somewhere you've never been before. Start a conversation with a complete stranger.

-- It's our self-care challenge (inspired by Tom and Donna from Parks and Recreation). Get a massage. Buy new clothes. (And more!)

-- Start your digital detox by hiking with friends, baking bread, reading, and more.

Can I watch a video about IRLA challenge medals?

Learn more!