Zumba + Lift™ for Women in Midlife and Beyond
Strong women say yes to more adventures.
Build the strength to keep doing the things you love.
Build the strength to keep doing the things you love.
What is Zumba + Lift™?
Zumba + Lift™ is a fun, music-driven, low-impact workout that combines easy-to-follow dance moves with simple strength training.
Designed especially for women in midlife and beyond, Zumba + Lift™ helps you build strength, improve balance, increase energy and keep moving with confidence — all at your own pace.
Rather than lifting weights for the whole class, we alternate strength exercises with fun dance routines to keep things varied and enjoyable.
Everything can be modified to suit your body and fitness level.
Each class blends:
Join live, work out on demand… or enjoy a mix of both — whatever works best for you!
💻 Livestream Classes
Exercise alongside a welcoming community of women, all from the comfort of home. Enjoy the fun, motivation and accountability of a live class with Olga cheering you on.
▶️ Recorded Classes
Prefer to exercise on your own schedule? Build strength and confidence whenever it suits you with our growing library of recorded classes.
Mix and match livestream and recorded classes to fit around your life.
The best part? Every class helps you build strength for the life you want to live.
Designed especially for women in midlife and beyond, Zumba + Lift™ helps you build strength, improve balance, increase energy and keep moving with confidence — all at your own pace.
Rather than lifting weights for the whole class, we alternate strength exercises with fun dance routines to keep things varied and enjoyable.
Everything can be modified to suit your body and fitness level.
- Move at your own pace.
- Take breaks whenever you need.
- Build strength gradually.
Each class blends:
- Easy-to-follow low-impact dance routines
- Simple, beginner-friendly strength exercises using light and moderate weights
- Great Latin and world rhythms to keep you motivated and moving
- A supportive and uplifting class atmosphere
Join live, work out on demand… or enjoy a mix of both — whatever works best for you!
💻 Livestream Classes
Exercise alongside a welcoming community of women, all from the comfort of home. Enjoy the fun, motivation and accountability of a live class with Olga cheering you on.
▶️ Recorded Classes
Prefer to exercise on your own schedule? Build strength and confidence whenever it suits you with our growing library of recorded classes.
Mix and match livestream and recorded classes to fit around your life.
The best part? Every class helps you build strength for the life you want to live.
Is Zumba + Lift right for me?
✅ Low impact
✅ Beginner-friendly
✅ Choose live Zoom classes or recorded workouts
✅ Designed for women in midlife and beyond
✅ Build strength at your own pace
No fitness perfection required.
No previous strength training experience needed.
This is not about keeping up. This is about showing up.
Just come as you are. We'll cheer you on every step of the way.
✅ Beginner-friendly
✅ Choose live Zoom classes or recorded workouts
✅ Designed for women in midlife and beyond
✅ Build strength at your own pace
No fitness perfection required.
No previous strength training experience needed.
This is not about keeping up. This is about showing up.
Just come as you are. We'll cheer you on every step of the way.
Loads of fun ... and all from the comfort of my own home!!
LOVE the challenge of the LIFT tracks interspersed with the enjoyment of Olga's normal Zumba Gold tunes and moves :) I am feeling the difference in my flexibility and strength. Highly recommended!!!
~ Julianne C.
Why strength training is so important for women in midlife
(and beyond)
Strength training isn't just about building muscle. It's about helping you stay active, independent and confident, so you can keep doing the things you love.
Strength isn't just about exercise. It's about building a life where you can keep dancing, travelling, gardening, playing with grandchildren, carrying shopping, getting off the floor and saying yes to adventures.
Here's just some of the ways strength training can support you in everyday life:
Zumba + Lift™ combines these benefits with fun, music and movement, making strength training something you'll actually look forward to. You're building strength for the life you want to live.
Strength isn't just about exercise. It's about building a life where you can keep dancing, travelling, gardening, playing with grandchildren, carrying shopping, getting off the floor and saying yes to adventures.
Here's just some of the ways strength training can support you in everyday life:
- support bone health
- maintain muscle strength
- improve balance and stability
- increase energy and mobility
- make everyday activities feel easier
Zumba + Lift™ combines these benefits with fun, music and movement, making strength training something you'll actually look forward to. You're building strength for the life you want to live.
Zumba Lift has been great; a great mix of "Olga" great music and some extra toning.
Some of the great things about Olga’s classes includes:~ Karen McDonald
- * We are all real people – not barbie doll size 6’s
* We all “do” at our own level and that is fine
* We still get a chat at the end
* We can ask questions
* We have fun!
What You'll Need
- light dumbbells, wrist weights or even water bottles
- a chair nearby if you'd like extra balance support
- supportive shoes
- water bottle
- a little space to move
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Ready to get started?Let's build strength for the life you want to live.
💻 Livestream Classes:
Wednesdays 5:30pm AEST (Brisbane QLD Australia) via Zoom ▶️ Recorded Classes:
A growing library of on-demand classes with 24 hours' access Choose the option that suits you. There's no lock-in, no memberships and class packs never expire.
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Terms & Conditions Apply. Zumba + Lift Class Packs are valid for Zumba + Lift Livestream and Recorded classes only, and are not valid for Zumba Gold Recorded Classes or in-person classes.
Getting started is easy!
We'll have you dancing and building strength in just a few clicks.
Visit my Zumba.com page to purchase class packs and book livestream or recorded classes.
If you're new to Zumba.com, you'll be asked to create a free account.
Head to my Zumba.com page here
💻 LIVESTREAM - Scroll to LIVE CLASSES
▶️ RECORDED - Scroll to VIDEOS ON DEMAND
🎟️ CLASS PACKS - Scroll to CLASS PACKS
Visit my Zumba.com page to purchase class packs and book livestream or recorded classes.
If you're new to Zumba.com, you'll be asked to create a free account.
Head to my Zumba.com page here
💻 LIVESTREAM - Scroll to LIVE CLASSES
▶️ RECORDED - Scroll to VIDEOS ON DEMAND
🎟️ CLASS PACKS - Scroll to CLASS PACKS
Olga's class was great. Her general enthusiasm and fun makes it a great class to do. A knee problem slowed me down, but Olga's coaching was perfect to do the whole class, though I was not as gung ho as usual.
~ Ann F, Zumba + Lift Livestream Class
Need a little help?
New to livestream or recorded classes?
These step-by-step guides will walk you through the process.
These step-by-step guides will walk you through the process.
Already got a Class Pack?
Great! Your Student Dashboard is your Zumba home base.
✨ Visit your Student Dashboard ✨
Bookmark it for quick access to:
💻 Your Livestream Classes
▶️ Your Recorded Classes (Videos on Demand)
🎟️ Your Class Packs
It's the easiest way to keep track of your Zumba + Lift journey.
✨ Visit your Student Dashboard ✨
Bookmark it for quick access to:
💻 Your Livestream Classes
▶️ Your Recorded Classes (Videos on Demand)
🎟️ Your Class Packs
It's the easiest way to keep track of your Zumba + Lift journey.
Friendly, fun and a great workout from home!
~ Linda
Build strength for the life you want to live.
Dance. Laugh. Lift. Feel stronger every week.
Whether you want to travel, play with grandchildren, carry the groceries with ease or simply feel more confident in your own body... that's what Zumba + Lift is all about.
Dance. Laugh. Lift. Feel stronger every week.
Whether you want to travel, play with grandchildren, carry the groceries with ease or simply feel more confident in your own body... that's what Zumba + Lift is all about.
Frequently Asked Questions – Zumba + Lift™
What is Zumba + Lift™?
Zumba + Lift combines fun, easy-to-follow dance with beginner-friendly strength exercises using light and moderate weights.
What's Zumba + Lift™ with Olga?
It's a welcoming community of women in midlife and beyond where you can come as you are, start where you are, build strength for the life you want to live, and be cheered on every step of the way. Pom poms not required!
Is this class suitable for beginners?
Absolutely — yes. This class is designed especially for women in midlife and beyond who want to build strength, improve balance, and keep moving with confidence.
The class is:
What weights should I use?
The most important thing to know is:
✨ start where you are
You can use:
I recommend having 2 sets of weights:
As a general guide:
A chair nearby is also helpful for balance support.
I’m new to weight training. What should I start with?
If you’re completely new to weights, or returning after a long break, start with:
✨ no weights at all or
✨ very light weights (0.5kg–1kg)
There is absolutely no pressure to lift heavy straight away or to keep up with anyone else. The goal is to build strength gradually and safely over time.
What if I can't keep up?
Zumba + Lift is designed for women in midlife and beyond, with options for different fitness levels. You'll be encouraged to work at your own pace, take breaks when you need to and gradually build strength and confidence over time.
Remember, there's no pressure to be perfect — simply showing up is a win.
I already come to your Zumba Gold classes. What should I use?
Perfect — you already have a great starting point. You can use your current:
For your heavier set, something in the 2kg–4kg range is usually a great place to start, depending on what feels comfortable for you. I always recommend starting lighter and building up.
Why do we use lighter and heavier weights?
Different muscle groups need different levels of challenge.
For example:
That’s why it’s helpful to have at least two options available. What feels “light” or “heavy” is different for everyone — and that’s completely okay.
How do I know when to increase the weight?
A good guide is this:
You want the last 1–2 repetitions to feel challenging, while still maintaining good form.
✨ Good form always comes first.
Strength building is progressive, and we’ll build it at your pace.
Where can I buy dumbbells?
You can purchase dumbbells from:
Please don’t feel you need to buy lots of weights straight away. You can start with what you already have and build over time.
How do I book and pay?
Bookings are made through your free Zumba account. You can purchase class packs or pay casually and join livestream or recorded classes.
You can pay via your PayPal account or by using your Credit/Debit Card.
Need a little help? Our step-by-step guides will walk you through the process.
What do I need for class?
Please have nearby:
What should I wear?
Wear whatever you would normally wear for exercise. Comfortable activewear and supportive exercise shoes are perfect.
Do I need previous strength training experience?
Not at all. This class is designed for all levels, including complete beginners. Olga will guide you through every movement and offer options.
Is this class online or in person?
Zumba + Lift are offered as livestream and recorded classes, so you can join from the comfort of your own home.
What if I miss a livestream class?
Life happens! If you booked a livestream class using your Class Pack and can't make it, we'll add the class credit back to your pack.
What if I don’t have enough room?
You only need a small amount of clear floor space — enough to move safely side to side and forward and back.
What if I have sore knees / shoulders / back?
Movements can be modified to be more joint-considerate. However, please always listen to your body and work within your own comfort zone.
Zumba + Lift combines fun, easy-to-follow dance with beginner-friendly strength exercises using light and moderate weights.
What's Zumba + Lift™ with Olga?
It's a welcoming community of women in midlife and beyond where you can come as you are, start where you are, build strength for the life you want to live, and be cheered on every step of the way. Pom poms not required!
Is this class suitable for beginners?
Absolutely — yes. This class is designed especially for women in midlife and beyond who want to build strength, improve balance, and keep moving with confidence.
The class is:
- low impact
- no jumping
- joint-considerate
- slower and easy to follow
- designed with comfort and safety in mind
What weights should I use?
The most important thing to know is:
✨ start where you are
You can use:
- dumbbells
- wrist weights
- filled water bottles
- even your Zumba Toning Sticks to begin
I recommend having 2 sets of weights:
- a lighter set
- a heavier set
As a general guide:
- light: 0.5kg–2kg
- heavier: 2kg–5kg+
A chair nearby is also helpful for balance support.
I’m new to weight training. What should I start with?
If you’re completely new to weights, or returning after a long break, start with:
✨ no weights at all or
✨ very light weights (0.5kg–1kg)
There is absolutely no pressure to lift heavy straight away or to keep up with anyone else. The goal is to build strength gradually and safely over time.
What if I can't keep up?
Zumba + Lift is designed for women in midlife and beyond, with options for different fitness levels. You'll be encouraged to work at your own pace, take breaks when you need to and gradually build strength and confidence over time.
Remember, there's no pressure to be perfect — simply showing up is a win.
I already come to your Zumba Gold classes. What should I use?
Perfect — you already have a great starting point. You can use your current:
- dumbbells
- wrist weights
- Zumba Toning Sticks
For your heavier set, something in the 2kg–4kg range is usually a great place to start, depending on what feels comfortable for you. I always recommend starting lighter and building up.
Why do we use lighter and heavier weights?
Different muscle groups need different levels of challenge.
For example:
- lighter weights are often used for upper body exercises like biceps, shoulders and triceps
- heavier weights are often used for lower body exercises like squats, lunges and deadlifts
That’s why it’s helpful to have at least two options available. What feels “light” or “heavy” is different for everyone — and that’s completely okay.
How do I know when to increase the weight?
A good guide is this:
You want the last 1–2 repetitions to feel challenging, while still maintaining good form.
- If it feels too easy, it may be time to increase slightly.
- If you’re losing technique or feeling strain, go lighter.
✨ Good form always comes first.
Strength building is progressive, and we’ll build it at your pace.
Where can I buy dumbbells?
You can purchase dumbbells from:
- Big W
- Kmart
- Rebel Sport
- most sports stores
- online retailers
Please don’t feel you need to buy lots of weights straight away. You can start with what you already have and build over time.
How do I book and pay?
Bookings are made through your free Zumba account. You can purchase class packs or pay casually and join livestream or recorded classes.
You can pay via your PayPal account or by using your Credit/Debit Card.
Need a little help? Our step-by-step guides will walk you through the process.
- How to register for a LIVESTREAM class
- How to register for a RECORDED class
- How to join a LIVESTREAM class
What do I need for class?
Please have nearby:
- your weights
- water bottle 💧
- sweat towel (optional)
- a chair for balance support
- a little bit of space to move
What should I wear?
Wear whatever you would normally wear for exercise. Comfortable activewear and supportive exercise shoes are perfect.
Do I need previous strength training experience?
Not at all. This class is designed for all levels, including complete beginners. Olga will guide you through every movement and offer options.
Is this class online or in person?
Zumba + Lift are offered as livestream and recorded classes, so you can join from the comfort of your own home.
What if I miss a livestream class?
Life happens! If you booked a livestream class using your Class Pack and can't make it, we'll add the class credit back to your pack.
What if I don’t have enough room?
You only need a small amount of clear floor space — enough to move safely side to side and forward and back.
What if I have sore knees / shoulders / back?
Movements can be modified to be more joint-considerate. However, please always listen to your body and work within your own comfort zone.
My tired body feels relaxed. My hands, which usually can't reach the floor, can now touch the floor, and I feel like my lower back has straightened up.
~ Reiko, Zumba + Lift Livestream Class
Ready to become stronger for the life you want to live?
Build strength for the life you want to live — while having fun, moving to great music and connecting with a welcoming community of women in midlife and beyond.
Come as you are. Start where you are. Build strength at your own pace.
Whether you choose livestream classes, recorded workouts or a mix of both, Zumba + Lift is designed to fit around your life.
✨ Visit my Zumba.com page to get started
Come as you are. Start where you are. Build strength at your own pace.
Whether you choose livestream classes, recorded workouts or a mix of both, Zumba + Lift is designed to fit around your life.
✨ Visit my Zumba.com page to get started
