New to the gym? Make it your second home with this 4-week confidence-boosting crash course.
Gym
Lose fat
Get toned
Adults
Older adults
Beat gymtimidation and learn all of the gym-goer’s essentials while building a fitter, healthier, more confident you 💪 Consider this both a workout plan and a training course in everything you need to feel at home at the gym.
Machine work, dumbbells, cardio, daily activity and rehabilitation – this beginner training plan truly covers it all, ensuring you graduate with a more powerful, healthier body; and also complete confidence as you enter the iron paradise.
Full gym
Lose fat, Get toned
Workout plan details
This plan comes with all warm-ups and cool-downs built in, be sure to focus on them, you’ll progress much faster, push your workouts harder, and escape the vicious risk of injury by doing so! If you feel a little more warming up is necessary, by all means, go for it.
This 4-week plan focuses on basic, primal movements to begin, slowly building you towards more intense routines as you progress. The best part about this plan is that weeks are specifically made to be repeated. If you’re not quite ready for the next step, simply repeat a week until you feel confident to tackle those newer routines. All routines come with individual workout and exercise instructions, be sure to read them! They contain information that’ll keep you performing safely and confidently, for life.
Aim to drink more water than usual. Partaking in physical fitness increases the demand for that wonderful life liquid we all know and love. Don’t be scared to go through 1 or even 2 quarts while training.
Take advantage of the meticulously crafted exercise programs in our library to save you hours while effectively supporting your clients and patients in achieving their goals:
🔎 Browse available exercise programs using a range of filters
✅ Add the program you'd like to use. It's completely free and will be instantly available in your Train account.
😃 Use the program with your clients as is or easily customize the workouts to suit their individual needs.
What types of programs are included?
You’ll find structured fitness programs across different goals, experience levels, and training settings. From foundational strength to mobility and conditioning, the library is built to save you time and keep programming organized.
Can I preview a program before adding it?
Yes. You can fully preview every workout inside each program before adding it to your account, so you know exactly what you’re working with.
Can I customize a program?
Absolutely. After adding a program, you can adjust exercises, sets, reps, notes, and progression to align perfectly with your client’s needs.
Can I duplicate a program for multiple clients?
Yes. Duplicate a program, personalize it, and use it with as many clients as you like. It’s designed to support efficient coaching workflows.
Is there a limit to how many programs I can add?
No limits. Add as many programs as you need and build out your library inside Train.
Who designs these programs?
Fitness programs are created by experienced coaches and trainers, and are reviewed and refined over time based on real-world feedback.
Who do I contact if I need help?
Reach out via in-app chat and we’ll get you sorted quickly.
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