“I don’t know what to do in a gym.”
Every exercise is written for you, with the sets, the reps and simple steps. You walk in knowing what to do.
For complete beginners
Online Personal Trainer for Beginners
An online personal trainer for beginners tells you exactly what to do: every exercise, set and rep is written for you with simple instructions, and your coach checks in with you every week.
You do not need to be fit to start. Your plan starts where you are today, at home or in the gym.
- Qualified Level 3 personal trainer
- No contract, cancel any time
- 14-day money-back guarantee
By Bez (Behzad Hosseini), head coach and Level 3 personal trainer. Last reviewed .
Starting is the hardest part
Common worries when you start, and the simple fix for each one.
“I’m scared of doing it wrong.”
Send your coach a short video. You get clear tips on what to change.
“I’m too unfit to start.”
Your plan starts at your level. If an exercise is too hard, you get an easier version.
“I feel silly training in front of people.”
Start at home. Move to the gym when you feel ready, or never. Both work.
What your first plan looks like
Two or three workouts a week
Short full-body workouts of about 30 minutes. Enough to see progress, not so much that you give up.
Simple exercises
Moves like squats to a chair, wall press-ups and rows. Each one with plain instructions.
A daily walk
A step goal that starts from what you do now and goes up a little at a time.
One food change at a time
No strict diet. You change one or two habits first, then build from there. See nutrition coaching.
A coach to ask
Not sure about an exercise? Message your coach any time. No question is too small.
A weekly check-in
Tell your coach how the week went. Your plan gets a little harder as you get fitter.
How much exercise does a beginner need?
The NHS advises adults to do strength activities on at least 2 days a week, and at least 150 minutes of moderate activity a week.
That sounds like a lot when you are starting from zero. It is a target, not day one. Brisk walking counts as moderate activity, so your daily walks and two short workouts get you most of the way there.
Your coach builds up to it step by step. The first goal is simple: turn up for every workout in your plan for two weeks in a row. That is how the habit starts.
How to start, today
- 12 minutes
Answer a few questions
Your goal, where you want to train, how many days you have, and any injuries.
- 2Within 48 hours
Get your plan
Your training plan and nutrition plan, written for a beginner.
- 3Week 1
Do week one
Follow the plan. Message your coach with any question, however small.
- 4Every week
Check in
Send your progress. Your coach replies and changes your plan.
Prices for beginners
Coached is the best plan for beginners, because the weekly check-in keeps you going. It is £79 a month, first month £39.
Coached
£79 a month
First month £39- Training plan
- Nutrition plan
- Weekly check-in
- Messages any time
12-Week Kickstart
£199 once
- Everything in Coached for 12 weeks
Plan only
£29 a month
- Your training and nutrition plan
- Updated monthly
- Not included: No check-ins
All plans: no contract, cancel any time, 14-day money-back guarantee.
Your coach
Bez (Behzad Hosseini)
Head coach
I am a qualified Level 3 personal trainer with a Level 4 qualification in nutrition. I coach people who are busy, out of shape or starting again, and I keep it simple: a plan that fits your life, and a check-in every week so you keep going.
- Level 3 Personal Training
- Level 4 Nutrition
- Level 2 Gym Instructing
- MSc, University of Bath
Questions people ask
I have never exercised. Can I still start?
Yes. Your plan can start with simple moves you can do at home. Your coach makes each one easier or harder to fit you.
Do I need any equipment?
No. You can start with your body weight, a chair and some floor space. If equipment would help later, your coach will tell you what is worth buying.
How many days a week should a beginner train?
Two or three workouts a week is a good start, plus daily walking. The NHS advises strength activities on at least 2 days a week.
What if I can’t do an exercise?
Tell your coach. You get an easier version of the same move, and you build up to the full one.
Which plan is best for a beginner?
Coached. A weekly check-in keeps you on track while you learn. It is £79 a month, and your first month is £39.
Read next
- Home workouts with a personal trainerNo gym needed. Workouts of 30 to 40 minutes in your living room.Read more
- How online personal training worksThe four steps, from your first answers to your weekly check-in.Read more
- Online personal trainer for weight lossLose weight with food you like and keep it off.Read more
- Online personal trainer over 40Train around your joints, your job and your family.Read more
- Is online personal training worth it?Who it works for, who it does not, and how to tell.Read more
- Prices and plansCoached £79 a month, first month £39. Three plans, no contract.Read more
Sources (checked ): NHS, Physical activity guidelines for adults aged 19 to 64.
Start from zero, today
Answer a few questions and get your plan within 48 hours. First month £39, then £79 a month. Cancel any time.
Start now: £39 first month