Best Level is a fitness program for LRAC and All Access women members ages 45+ designed to help you build strength, recover better, and train in a way that works with your body now.
During perimenopause and menopause, shifts in estrogen, progesterone, testosterone, and cortisol change how your body responds to exercise, food, stress, and sleep. The workouts you’ve always done — or the ones everyone recommends — may suddenly feel harder, produce less, or leave you more exhausted than energized.
That’s not a willpower problem. That’s biology. And once you understand it, training becomes less frustrating and a lot more powerful.
• Muscle: Harder to maintain without the right stimulus
• Bone: Needs stronger load signals than walking provides
• Recovery: Takes longer — and matters more
• Stress: Cortisol rises faster, resolves slower
Before you step into your first class, you’ll attend the Best Level Introductory Seminar — a 4-hour experience held over two sessions, rooted in the research of Dr. Stacy Sims. This isn’t orientation. It’s the education that makes the program work.
You’ll walk away understanding your hormones, your nutrition timing, how to gauge the right training load, and what recovery should actually feel like. Members who understand the “why” train smarter and get dramatically better results.
Seminar details
4 hours total · Held over 2 sessions at Little Rock Athletic Club · See days and times below
Topics covered:
• Hormones and training response
• Protein timing and fueling
• Strength and sprint interval science
• Hydration and recovery
• Readiness assessment
Note: Seminar completion is required for class registration.
After completing the seminar, you’ll have access to two class formats, Best Level (strength) and BITS (Burst Interval Training System) offered weekly at LRAC. These classes which are offered Monday through Friday, between 9:00 and 12:00 am at LRAC, are included with your LRAC or All Access membership.
Best Level — Strength
Heavy, intentional strength training designed around hormonal biology
Structured sets, meaningful rest, and load that actually signals your body to get stronger — not just tired.
BITS — Burst Interval Training System
Short, powerful burst intervals followed by real recovery
These "sprints" preserves fast-twitch muscle, support bone density, and boost metabolism — without leaving you wiped out.
Initial Class Schedule
| Monday | |
| 9:30 - 10:15 am | Best Level - Upper Body |
| 10:15 - 11:00 am | Best Level - Lower Body |
| 11:00 - 11:30 am | BITS + Core |
| Tuesday | |
| 9:30 - 10:15 am | Best Level - Lower Body |
| 10:15 - 11:00 am | Best Level - Upper Body |
| 11:00 - 11:30 am | BITS + Core |
| Wednesday | |
| 9:30 - 10:15 am | Best Level - Upper Body |
| 10:15 - 11:00 am | Best Level - Lower Body |
| 11:00 - 11:30 am | BITS + Core |
| Thursday | |
| 9:30 - 10:15 am | Best Level - Lower Body |
| 10:15 - 11:00 am | Best Level - Upper Body |
| 11:00 - 11:30 am | BITS + Core |
Registration will be required for these classes.
You’ll know exactly what you’re doing and why — which means you can train consistently, recover well, and see results that actually stick.
What’s included:
• Full 4-hour Best Level seminar (2 sessions)
• Printed participant manual and reference guides
• Registration for ongoing Next Level and BITS classes
• Instructor support and programming grounded in Sims’ research
We have two launch seminar options:
Space is limited. Register for an introductory seminar today and be among the first to experience a program built specifically for women 45+.
To celebrate the launch of Best Level, we're offering introductory seminars for just $95 — a $90 savings off the regular price of $185.
Reserve your seat here, on the app under Programs > Fitness or by calling the Club.
Best Level classes are built on a specific set of principles — about hormones, load, recovery, and fueling. The seminar gives you the foundation to train with real intention rather than just going through the motions. It’s what separates this program from a standard group fitness class, and it’s what makes the results possible.
No. The program includes a readiness assessment, and all classes offer modifications. The seminar prepares you for everything that follows.
Yes. Women 45 and up benefit from this approach whether hormonal changes are just beginning or well underway. The principles apply broadly and proactively.
Yes. Next Level and BITS classes are included with your active LRAC or All Access membership at no additional cost once you’ve completed the seminar.
Best Level is launching with weekday morning seminars and classes at Athletic. We're already exploring opportunities to expand the program with additional class times, including evenings and weekends, as well as future offerings at Racquet and Downtown.
If you'd be interested in a different time or location, please let us know. Your feedback will help guide future expansion plans.
Email Catherine Thorpe. She will get back to you quickly and is always happy to help.