01
Foundations
True beginners — never trained, or never trained properly
Eight weeks to learn the handful of movements everything else is built on, in a small group, with nobody watching but your coach.
Who it is for
True beginners — never trained, or never trained properly
Foundations exists because most people who quit a gym quit in the first month, and almost always for the same reason: nobody showed them what to do. You are handed a card, pointed at a machine, and left to guess.
This is the opposite. You train in a group of six with the same coach for eight weeks. You learn to squat, hinge, push, pull, carry and breathe under load. Sessions are written down. Weights start light and go up only when the movement holds together.
You do not need a base level of fitness to start. You do not need to lose anything, prove anything or own the right clothes. Turning up in whatever you own and being coached from the first rep is the entire entry requirement.
What a week looks like
| Day | Session | What it covers |
|---|---|---|
| Monday | Group session · 60 min | Squat pattern, horizontal push, loaded carry, easy bike or walk finish |
| Wednesday | Optional open floor | Repeat Monday's movements at the same load with a coach on the floor |
| Friday | Group session · 60 min | Hinge pattern, vertical and horizontal pull, core bracing, short conditioning piece |
| Weekend | One walk | Forty minutes on your feet, outdoors, no equipment, no tracking |
Two coached sessions plus one optional open-floor session. Around three hours a week.
What you will be coached on
- How to brace and breathe so a load feels stable instead of frightening
- The squat and hinge patterns, and how to tell them apart in your own body
- Pressing and pulling without your shoulders taking the strain
- Carrying heavy things well — the most transferable thing we teach
- How to read a written session and record what you did
- When to add weight, when to hold, and when to stop a set
Honest expectations
Weeks 1–2 usually feel clumsy. That is normal and it is not a sign you are unsuited to this.
By week 4 most people can run through a full session without needing a movement re-taught.
By week 8 you will be lifting meaningfully more than you started with, and you will know why. That is the point at which people move into Strength, Conditioning or Rebuild.
We will not tell you how you will look. We will tell you that the load on the bar goes up and stairs get easier, because those are the things we can actually measure.
Try it before you commit.
The free intro session includes a short taste of the programme you are considering, so you are not deciding on the basis of a web page.