Plan · Beginner

First Steps

Six gentle weeks for complete beginners, or anyone coming back after a long break. Three sessions a week, every move explained.

6Weeks

3Sessions / week

30Minutes

BeginnerLevel

Home or gymStart free trial →Try the tool

Is this for you?

Made forpeople who...

1Have never followed a training plan
2Feel nervous walking into a gym
3Are coming back after injury, illness or a baby
4Want to build the habit before the intensity

What you get

Everythinginside.

Three 30-minute full-body sessions a week
Every exercise with a simpler and a harder option
A planner that fits sessions around your week
Walking targets on rest days
A clear next plan when you finish

How it runs

3 phases.Clear steps.

Each phase builds on the last. You always know what this week is for.

Learn

Six key movements, slowly and well.

Weeks 1 to 2

Grow

A little more weight or a few more reps each week.

Weeks 3 to 4

Own it

Full sessions with confidence.

Weeks 5 to 6

A typical week

MonFull body A

TueWalk

WedFull body B

ThuRest

FriFull body A

SatWalk

SunRest

Week planner

Which days can you train?

Tap the days that work. The planner lays out the right sessions for you.

Start today

14 days free.Then decide.

Every plan, the full workout library and all the tools. Cancel any time in the trial and you pay nothing.

Start free trial → Ask Conor

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