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What is Orangetheory Strength 50 class? (Explained)

The Orangetheory Strength 50 class is an exciting addition to the Orangetheory Fitness lineup, replacing the Lift45 classes. This 50-minute workout focuses on strength and functional resistance training to help participants become stronger, build lean muscle mass, improve form, increase overall performance, and sculpt their bodies.

In this article, we will discuss Orangetheory Strength 50 class,

Let’s start,

What is Orangetheory Strength 50 class?

Orangetheory Strength 50 is the global re-launch of Lift45, focused on strength and functional resistance training.

Orangetheory Strength 50 is a new Orangetheory class type focused on strength and functional resistance training. It is meant to complement the core orange 60 total-body workout, expertly designed to build strength, endurance, and power.


Main GoalThis class designed to help members build lean muscle mass, improve form and get stronger—both physically & mentally.
Workout TypeThe class caters to all fitness levels and is divided into Upper Body, Lower Body, and Total Body focuses.
Training LevelBeginner to Intermediate. Strength 50 is appropriate for all fitness levels and improves lifting form and technique.
Days Per Week7 Days. There are daily workout templates similar to the orange 60 targeting various muscle groups.
Time Per Workout50-minute class
Equipment UsedThe 50-minute class uses TRX, various types of weights, bands, and bodyweight exercises to help members build skill and strength.
Target GenderMale & Female
CoachClasses are led by expert instructors who coach on skills to develop all-round strength training ability.
Class capacityClass capacity is limited to 18 in order to provide space and personalized attention from your coaches.
Class bookingStrength 50 classes can be booked through the Orangetheory app.

Orangetheory Strength 50 Schedule

What is Orangetheory Strength 50 class?

Orangetheory Strength 50 offers daily templates and a focus of the day — Upper, Lower, or Total Body.

Let’s see a demo schedule of a 7-day class type of Orangetheory Strength 50.

Note: Orangetheory strength 50 class schedule vary between OTF studios. Visit for Most Common Orangetheory Class Schedule.

Throughout the week, you are going to see specific focuses on templates. You’ll see upper body, lower body, and total body strength templates. Much like orange 60 classes, strength 50 classes will have repeating templates halfway through the month. So it will be easy to track your progress as you take those 50-minute classes.

What Does an Orangetheory Strength 50 Workout Look Like?

What Does an Orangetheory Strength 50 Workout Look Like

A typical Strength 50 class can be broken down into the following segments:

1. Warm-Up (~5 minutes): This includes a variety of stretches, core exercises, and a brief cardio element to prepare your body for the workout.

2. Four Move Blocks: The bulk of the class involves four sets of movements. These alternate between upper body, lower body, and total body exercises, providing a balanced strength training routine. Appropriate rest intervals are incorporated to ensure optimal performance and recovery.

3. Finisher: Near the end of the class, you’ll tackle the “finisher,” a challenging segment designed to push you to your limits and ensure you finish the workout strong.

4. Cooldown: The class concludes with a cooldown period that includes basic arm and leg stretches. This helps facilitate recovery and improve flexibility.

The Strength 50 classes are based on three different templates:

  • Lower Body: These workouts include exercises like squats, lunges, and deadlifts, designed to target the muscles in your legs and glutes.
  • Upper Body: In these workouts, you’ll focus on exercises such as push-ups, pull-ups, and dumbbell presses that target your arms, chest, back, and shoulders.
  • Total Body: These workouts combine upper and lower body exercises for a comprehensive full-body strength workout.
Strength 50 Template

Strength 50 Lower Body Template:

This template focuses on exercises that target the muscles in your legs and glutes, such as squats, lunges, and deadlifts.

Warm-up (5 minutes):

  • Dynamic warm-up exercises to prepare the body for the workout.

Block 1 (5 min)

  • Mini band walkout for 30 sec
  • Mini band toe tap for 30 sec
  • Rest for 15 sec
  • Mini band toe touch for 30 sec
  • Mini band crunch hold with hip abduction for 30 sec
  • Rest for 30 sec
  • Repeat the entire block

Block 2 (9:30 min)

  • Floor side Bench step up (Left) 6-10 reps (heavy)
  • Rest for 10 sec Bench step up (Left) AMRAP
  • Rest for 10 sec Bench step up (Left) AMRAP
  • Rest
  • Repeat the above steps on the right side
  • TRX rollout for 10 reps
  • Repeat until the end of the block

Block 3 (9:30 min Rower side)

  • Single Arm split squat (Left) 6-10 reps (heavy)
  • Rest for 10 sec
  • Single Arm split squat (Left) AMRAP
  • Rest for 10 sec
  • Single Arm split squat (Left) AMRAP
  • Rest
  • Repeat the above steps on the right side
  • Low plank-to-side rotation for 10 total reps
  • Repeat until the end of the block

Block 4 (6 min)

  • Lateral lunge (Right) for 30 sec
  • Lateral lunge (Left) for 30 sec
  • Rest for 30 sec
  • Single Arm squat (Right) for 30 sec
  • Single Arm squat (Left) for 30 sec
  • Rest for 30 sec
  • Repeat the entire block

Finisher (4 min)

  • Forward Lunge with wood chopper for 8/6/4 reps on each side
  • High plank pull-through for 16/12/8 total reps
  • Do both exercises as a set and repeat, reducing reps until finished. If finished, perform 1/2 pulsing squats until the end of the block.

Cool Down:

  • Perform a seated hamstring stretch and a standing quad stretch.
  • Basic arm/shoulder stretches (e.g., stretch the arm across the body and pull).
  • Basic leg stretches (e.g.lunge, quad stretch)
  • Finally, spend a minute doing deep breathing exercises to fully relax your body.

Strength 50 Upper Body Template:

In this template, you’ll work on exercises that target your arms, chest, shoulders, and back, such as push-ups, pull-ups, and dumbbell presses.

Warm-up (6 minutes):

Warming up before strength training prepares your muscles and joints for the workout and can help prevent injury.

Begin with 6 minutes of light cardio, such as jogging, to increase your heart rate.

Floor Block 1 (~10 min) circuit

  • Single Arm Chest Press for 6-10 reps each
  • Single Arm Kneeling bench Low Row for 6-10 reps each
  • Single Arm Marching in Place for 6-10 reps each

Floor Block 2 (~6 min) circuit

  • Single Arm Concentration Curl for 6 reps each
  • TRX Tricep Extension for 6/8/10 reps each round, increasing 2 reps

Row Block 1 (~10 min) circuit

  • Single Arm Shoulder Press for 6-10 reps each
  • Single Arm Kneeling Lateral Raise for 6-10 reps each
  • Single Arm Thread the needle for 6-10 reps each

Row Block 2 (~6 min) circuit

  • Single Arm Chest fly for 6 reps each
  • Pullover with bridge hold for 6/8/10 reps

Finisher (3 rounds)

  • Perform 30 sec alternating L raise
  • Perform 30-sec reverse fly
  • Rest for 15 sec

Strength 50 Total Body Template:

This template combines exercises from both the lower body and upper body templates for a comprehensive full-body strength workout.

Warm Up (2 Rounds)

  • Squat with Alternating Tap for 30 sec
  • Torso Rotation for 30 sec
  • Alternating Toy Soldiers for 30 sec
  • High Plank Shoulder Tap to Low Plank for 30 sec
  • 4 Butt Kicks to 4 Plank Knee Drive for 30 sec

Block 1 (3.5 min)

  • Floor Side: Arnold Press for 6-10 reps
  • Rower Side: Single Arm Split Squat for 6-10 reps each

Block 2 (3.5 min)

  • Floor Side: Front Loaded Squat for 6-10 reps, then rest
  • Rower Side: High Pull for 6-10 reps, then rest

Block 3 (3.5 min)

  • Floor Side: Hollow Hold Closed-Grip Chest Press for 6-10 reps, then rest
  • Rower Side: Bridge for 6-10 reps, then rest

Block 4 (3.5 min)

  • Floor Side: High Plank Pull-Through for 6-10 reps, then rest
  • Rower Side: Double Crunch for 6-10 reps, then rest


  • Perform 3 rounds of 45 seconds of push-ups to alternating plank low row with 30 seconds of rest.
  • Rest between blocks is 1 minute, and between sides (so between Block 4 and going back to Block 1) is 2 minutes.

Each of these templates is designed to ensure that members get a well-rounded strength training experience throughout the week. The variety also helps to keep the workouts fresh and engaging, pushing you to continually challenge yourself and improve.

Note that the above templates are provided as an example and may vary between different Orangetheory Fitness studios.

Benefits of Strength 50 at Orangetheory

Strength 50 adds benefits that we all agree that Orange 60 could not achieve, even with a strength training incorporation. The physiological benefits of strength training are endless, and this format allows us to provide you with even more dedicated guidance on form, breathing, and performance.

Adults should perform strength training for all major muscle groups twice a week, according to U.S. exercise guidelines.

A study revealed that 30 to 60 minutes of strength exercise each week may be sufficient. Compared to individuals who did not engage in strength training, those who worked out for this length of time had a 10% to 20% decreased chance of dying during the research period from all causes, and especially from cancer and heart disease.

From I-Min Lee, professor of epidemiology at Harvard T.H. Chan School of Public Health, in a March 14 Everyday Health article

I-Min Lee explained that muscle-strengthening workouts are advantageous since they improve physical performance.

According to I-Min Lee, “Such exercises also improve glucose metabolism, enhance maintenance of healthy body weight, and help improve cardiovascular risk factors such as blood pressure,” she said. “All these factors lead to lower risks of cardiovascular disease, cancer, and diabetes, which lowers mortality risk.”

And More Benefits We Can Get From Strength 50 Classes

  • Strength 50 Class is the best way to build muscle. 
  • Strength 50 Class helps you become stronger.
  • OTF Strength 50 classes help you Burns calories efficiently
  • Decreases abdominal fat
  • Strength 50 Class Can help you appear leaner.
  • Strength 50 Class Promotes greater mobility and flexibility.
  • Strength 50 Class Boosts your self-esteem.
  • Lifting weights strengthens your bones and joints.
  • Lifting weights may reduce injury risk.
  • Lifting weights can improve heart health.

How Often Should I Take It?

  • We recommend complimenting the orange 60 class with 1-2 strength classes a week.
  • Utilizing the splits (total body, upper body, lower body) to tailor your fitness routine to your unique personal goals.

How to Book a Strength 50 Class at OTF?

Interestingly, you book into a Strength 50 Class normally on the Orangetheory app, just as you would with other Orangetheory classes. There is no extra charge for the class unless you have exceeded your monthly subscription limit. If you are taking it as an extra class, you will pay at the friendly rate of a regular Orangetheory class, which is, in most cases, $18-28 (cost depending on location).

Once you book the class, you will see an update on whether it is lower body, upper body, or full body, which are the three options available. This gives you a chance to know whether or not it is the strength training you need. You also prepare for the class beforehand to ensure that you are fit and ready for it.

However, remember that Strength 50 Classes are not cardio classes, so they may not excite you as much when it comes to heart rate. Your heart rate zones may be lower, as the focus is on muscle-building and strength training as opposed to cardiovascular.

Finally, you prepare for the class on a material day and go for the class as you would with other classes.

Can 40+ Years Old Do It?

Yes, absolutely. “Who wants to do this with me!!! I already do the lift45 at Orangetheory, but starting in September, they are making the lift classes 50 minutes!!! If you are over 40, you need to add weight training to your workouts!! As my physician told me, “Weight training is imperative for any woman over 40″. So this class will be excellent for us!!” Mrs. Lora said to me.

Here Are Some Questions About “Orangetheory Strength 50” Answered by An Orangetheory Coach:

So, A Strength 50 Is Similar to A Lift 45?

Yes, very similar. Working to increase your muscular strength and endurance.

In The Strength 50 Class, Has the Treadmill or Rower?

There are no treads, but there will be some rowers; not in every Strength 50 class, but sometimes. Rower is considered full-body low-impact strength training.

Overall, Am I Going to Get as Good of A Workout In The Strength 50 As A Regular Class?

Oh, yeah, 100%. Because that 50 minutes is going to be spontaneously working on building up those strong muscle groups. That way, they can work even faster, harder, and stronger in those regular oranges, 2G’s, and 3G’s.

And I’ve noticed them. Are they A Lot on The Schedule?

Yes, they’re going to be every single day. Besides Sundays, there are different times every single day. I believe Tuesdays and Thursdays are still the same as 11:15 and then later at night, but we added some on Monday, Wednesday, and Friday. And it focuses on the total body, the upper body, and the lower body. So focus on every day you’ll see on the app, one Upper Body Day, lower Body Day, and total Body day, and then it repeats midway through the week. Upper, lower total. It’ll be on your app exactly what day the focus will be.

Awesome. And When Are Those Going to Start?

They’re going to start on September 1.

Strength Training Tips of The Day:

  • Build self-confidence!
  • Strength training can add a major boost to your self-confidence.
  • It helps you overcome challenges, work toward a goal, and appreciate your body’s strength. In particular, it can increase your self-efficacy — the belief that you’re able to succeed at or perform a task — which can greatly improve your confidence.


The classes offer daily templates with a focus on total body, upper body, or lower body exercises. With its increased duration and personalized attention from coaches due to limited class capacity, Strength 50 provides a dedicated platform for members to enhance their strength training journey.

Overall, Strength 50 offers an effective workout that not only improves physical strength but also boosts self-confidence and self-efficacy.

Written by

Jennifer Lewis