Intro to Training

This program is a great fit for you if you:

• Are new to strength training or structured exercise

• Are returning after time off, injury, or burnout

• Feel intimidated by gyms

• Feel unsure what to do to reach your health and fitness goals

This program is different from others out there because

• This program teaches you how to train for you

• it doesn't provide a generic, one-size-fits-all plan

• There is short-term guidance from a real, certified personal trainer

• it builds confidence and skill in strength training

What's Included

Weekly Structured Workouts

Workouts designed to build strength, coordination, and confidence with progressive overload.

Form Feedback

Send short video clips of you performing exercises and receive personalized coaching notes and feedback. This can improve form, safety, and efficacy.

1:1 Coaching Sessions

A limited number of virtual sessions with your coach which includes live coaching and feedback, Q&As, and clarifying concepts and next steps.

Exercise Library & Resources

Access a growing library of exercises that includes visual demonstrations, clear explanations, nutritional education, and more.

Program Length Options

8 Weeks

Best if you want:

• The most support and structure

• Extra time to build consistency

• A slower, more-supported ramp up

6 Weeks

Best if you want:

• More support and reinforcement

• Additional form and movement feedback

• A moderate amount of time to feel comfortable in the gym

4 Weeks

Best if you want:

• A quick but solid foundation

• Confidence with basic movement patterns

• A structured starting point with no long commitment

At the end of the program, you'll

• Understand basic movement patterns

• Know how to follow a structured program

• Feel confident walking into the gym

• Be able to train safely and effectively on your own

• Know what your next step should be

Ready to Start?

Intro to Training

Click below and fill out the form.

Frequently Asked Questions

Do I need gym access to do this program?

No.

Workouts can be adapted based on the equipment you have access to (gym, home setup, etc.). You’ll be asked about this before the program starts so your workouts make sense for your situation.

Is this program good if I’ve never lifted weights before?

Yes.

This program is specifically designed for people who are new to training or returning after a long break. Exercises are taught progressively, and form feedback helps you learn movements safely and effectively.

What if I have trained before but feel unsure or inconsistent?

This program is still a great fit.

Many participants aren’t true beginners. They’ve just never had guidance, feedback, or a structured foundation. If you’ve trained “on and off” or feel unsure about your form, this program helps fill in the gaps.

How does the video form feedback work?

You’ll submit short video clips of specific movements (usually by phone). Your coach reviews them and provides clear, actionable feedback so you know what to adjust and why.

How many live sessions are included?

The program length determines the initial amount of live sessions. The 4-Week program includes 2 live sessions, the 6-Week program includes 3, and the 8-Week program includes 4 live sessions.

How much time should I expect to commit each week?

Most participants train 2–4 days per week, with workouts typically lasting 30–60 minutes. It is not a requirement to workout every day nor do everything perfectly. We are building consistency that works with your schedule.

Is nutrition coaching included?

No.

This program focuses primarily on training and movement.

There are nutrition resources available to provide foundational guidance around fueling and recovery, but no guided or live nutrition coaching.

Will this help me lose weight or change my body?

Maybe. Body composition changes may happen.

The program is designed so that you learn how to train, build confidence, and integrate consistency. These outcomes often support physical changes over time without extreme workout or diet measures.

What happens if I miss a workout or fall behind?

Nothing bad happens. You’re human. We're human.

This program is designed to be flexible. If you miss a workout or need to adjust, you’ll be guided on how to move forward without guilt or starting over.

How do I know which program length is right for me?

Soon, there will be a short quiz to help recommend the best fit. In the meantime, send a query to the team using our contact form.

Is this the same as personal training?

Nope.

While the live sessions can be treated as personal training sessions (if you choose), the emphasis is on teaching you how to train, not coaching you forever.

Can I continue coaching after the Intro to Training

Yes, if you want.

We offer:

• Small Group Coaching

• Limited Ongoing Coaching

We also encourage you to training independently, using what you've learned (fly free, baby bird!)