Kick gym anxiety
in the
f**king nuts
A lack of confidence shouldn’t be why you don't strength train at the gym. With Project Train, it won't be.
We get it.
Getting started with strength training at the gym can be 😨 and 🤢 and 😰. (Yep, intimidating and confusing and anxiety-inducing.)
We’re going to take a stab and say you’re probably a pro at using the treadmill and elliptical machine.
And you’re probably a ninja in your little corner of those group fitness classes you attend. No one can see or judge you in a room full of people, right?
But we see you casting glances at the weights section.
We know you know the importance of strength training.
You’ve read the articles about how it helps to shed kilos. You’ve seen the videos about how it’ll help you pack on muscle. That it’ll help you get stronger. More sculpted.
But here’s the thing. You’re scared sh*tless to even begin.
You’ve done the research. Watched all the YouTube videos. Followed all the influencers. But you’re still afraid.
You’re #intimidated by all the jacked gym bros and fit chicks in micro shorts to even get close to them to train.
We feel you.
All those bulging muscles, power poses, and fierce stares in the mirror are darnright intimidating.
So what do you do?
You avoid them altogether. Which means avoiding the weights section. Which means no strength training. So back to the treadmill you go…
We’re going to assume you’re also worried about what everyone will think of you.
You’re worried they’ll judge your body.
You’re worried they’ll judge your technique.
You’re worried they’ll realise you have no frigging clue how to use the machines.
With so many worries, your head must be ready to explode 🤯
At Project Train, we know the feeling well. We’ve had that feeling. And now we want to share how to say sayonara to that little biatch. Join us and…
you’ll have a program to follow that’s tailored for beginners and won’t make you look like a fool. (Burpees? F**k NO)
you’ll have answers to all your training questions. (Dairy milk smoothie 10 minutes before a session? Hell to the NO)
you’ll gain the confidence to navigate the gym environment, lift weights like a pro, and strut your sexy stuff like you own that damn gym. (F**k YES)
You want to feel a certain way. You want to look a certain way. A lack of confidence should NOT be the reason you fail. With Project Train, it won’t be.
It starts with the yellow button. You know what to do.
The struggle is real
Starting to strength train can be overwhelming, especially if you're new to the gym or have never lifted weights before. You’re not alone if you’ve lost a little confidence in yourself because of these reasons:
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Does this sound like you?
”I’m confused by all the information I’m reading and watching about how to strength train. I just don’t know what exercises to do, how many sets are necessary, or how many days to train. I have no idea where to start.” -
Does this sound like you?
“Being around so many fit and ripped people is intimidating, especially in the weights section. I don’t feel comfortable enough training near these people, as I’m not at their level. I’ll just stick to the elliptical machine in the corner…”
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Does this sound like you?
“Will everyone judge my body? Will they judge me if I perform exercises wrong? Will they notice that I don’t know how to use the equipment properly? I’ll just stick to a group class where I can hide in the back…”
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Does this sound like you?
“I’ve watched videos and seen influencers perform exercises, but they all seem to do it differently. How do I know which is the correct way? I don’t want to perform an exercise wrong and injure myself.”
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Does this sound like you?
”I did my research and put together a strength training program that I believed would help me achieve my fitness goals, based on all the videos I watched and blog posts I read. But I haven’t lost any weight or built any muscle yet. I don’t know what I’m doing wrong!”
The solution is simple
Project Train was created to help gym-goers navigate common confidence issues when beginning strength training at the gym.
Access a structured, evidence-based strength training program demonstrating exactly what to do and how often. Get actionable advice on how to navigate intimidating situations, and learn everything necessary to succeed on your strength training journey.
You have questions.
We have answers.
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Project Train is a carefully-designed and science-based program teaching you how to get started with strength training at the gym. It has 57 workouts divided into five phases.
Your strength, confidence, and skills will improve as you progress through the phases. By the end of the program, we want you to have become the most confident version of yourself, both in and out of the gym.
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Project Train is for anyone wanting to learn how to get started with strength training at the gym. We also build people’s confidence, to help them navigate the (somewhat) intimidating gym environment.
Project Train is also for people who have been training themselves for some time but aren’t seeing results, believe their technique is rubbish, or injure themselves frequently.
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Phase 1: The Fundamentals
Phase 1 is divided into five mini-workouts, taking you through the major movement patterns of strength training. In this phase, you’ll learn to push, pull, squat, hip-hinge, carry, and engage your core. In strength training, most exercises are a variation of these moves, so learning to master them early will set you up for success!
Phase 2: Mastering the Movements
Phase 2 is divided into 12 workouts, to help you master the fundamental movements. You’ll be training three times a week during this phase, primarily with dumbells and some machines. Think of this phase as having training wheels on – you’ll be perfecting your technique so you’ll be lifting relatively light weight.
Phase 3: Introduction to Progressive Overload
Phase 3 is all about progressive overload (gradually increasing your training load and weight lifted), as this will get you stronger and help transform your body. Your training wheels will be coming off for the 12 workouts of this phase!
Phase 4: Introduction to Barbell Training
In Phase 4, you’ll move to more advanced strength training using the barbell. Over the 12 workouts of this phase, you’ll learn new exercises that will elevate your training and increase your strength. The goal is to become confident using the barbell, as this will help you smash through the next and final phase!
Phase 5: End Game (aka The Final Phase)
Get ready to ramp up your training with four days at the gym, with two dedicated upper-body and lower-body workouts each week! You’ll end Phase 5 by undergoing strength testing, to show how far you’ve come. By the end of this phase, you’ll no longer be considered a beginner of strength training -- you’ll be ready to take on more advanced strength training at the gym!
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Project Train has 57 workouts divided across five phases. It will take approximately six months to complete.
For the first three phases, we recommend training three times a week. For all workouts afterwards, we recommend strength training four days a week. Each workout should take approximately 1 hour, including warm-up.
This is a program for people who are committed to strength training and who are willing to put in the time and effort to achieve their fitness goals. #noexcuses
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Project Train teaches you how to start strength training at the gym, building your confidence along the way. Don't expect any of the following:
HIIT (High-Intensity Interval Training)
Cardio circuits
Random workouts (This program has structure; each workout has a purpose)
Short cuts (This program isn't a get-fit-quick scheme. We want you to approach this with a long-term mindset built around consistency)
… and definitely no burpees! *collective sigh of relief*
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Yes!
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Project Train is in BETA, meaning we are at the stage of the app where we would love potential users (our BETA testers) to use it and give us their honest feedback before we officially launch it to the public. This is incredibly important to us, as we want to release an app that is valuable to gym-goers and one they'll use.
Apply to become a BETA tester here. You'll have the exclusive opportunity to explore the app's features, provide valuable feedback, and help us uncover any bugs or glitches. While the app is close to completion, your input will play a vital role in shaping its final version. Join us as we work to enhance the user experience based on real-world usage. Sign up now to be a part of this exciting phase!
You’ll be granted free access to Project Train for the six months of the program, as a small token of our gratitude for your feedback.Our criteria:
We're looking for 30 people to go through the 6-month program and share their HONEST thoughts about it. We’re looking for people who fit the following criteria:
You are a beginner to strength training AND;
You recently joined a gym to strength train, and are feeling intimidated by the gym environment OR;
You’ve tried going to the gym to strength train in the past but felt intimidated and quit.
If you lack motivation, don’t have a gym membership, are not interested in strength training, or are looking for a get-fit-quick scheme, this is NOT for you.