Learn to lift weights safely and confidently — even if you’ve never stepped into a gym before.
Build real-world strength in our program designed for beginners, busy adults, and people who feel intimidated by gyms.
Join our Welcome to Weights 6 week online group coaching program.
A beginner program designed by a strength coach and teacher to welcome you into the gym.
Next intake starts 8 June, only 6 spots.
“I completed the 6 week Welcome to Weights program last month and it was such a great introduction into lifting and strength training. Emily is so welcoming and helpful for someone new to training like me.”— Sarah
If you’ve ever thought…
“I’m too weak/unfit to start.”
“I have no idea what I’m doing in the gym.”
“Weight rooms feel intimidating.”
“I’m worried about hurting myself.”
“I want to get stronger but don’t want extreme fitness culture…”
You’re in the right place.
At Everyday Strength, we help beginners learn strength training in a supportive, judgment-free environment focused on long-term health, confidence, and everyday life.
Increasing your strength has tangible, real world outcomes, are you ready to:
carry groceries easily
hike without fatigue
feel more confident in your body
improve bone density
reduce aches and pains
keep up with kids
age with resilience
feel capable and independent
“After a few months of bad neck and shoulder pain, I’m just so grateful for the strength and confidence this program has given me to keep going on my fitness journey.”
The Program
Welcome to Weights is a structured 6 week program that tells you what to do, how to perform the basic movements (squat, hinge, push and pull), how to progress and track your improvement.
During the program you will attend 1 x online group call and 1 x independent gym session per week. It is expected that you do the independent gym session per week to practice what we are learning and build your gym confidence!
You will have access to our training app during the program to support and guide your independent sessions.
You do not need to:
already be fit
know how to lift
lose weight first
“get in shape” before starting
You just need a place to begin.
Over the 6 weeks we will cover both theory and practice:
Breathing & Bracing
Movement patterns for squat, hinge, push, pull & core
Benefits of strength training
Gym etiquette, what to wear and what to take to the gym
How to read a program
Equipment including free weights vs machines
How to get stronger including progressive overload
Where to from here
“If you’ve had any anxiety towards traditional gyms and weightlifting but always had an interest in it, I can’t recommend this course more highly”
✺ 2026 Dates ✺
Next intake starts the week commencing Monday 8th June 2026.
Program cost is $360 USD.
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Monday 5pm Pacific / Monday 8pm Eastern / Tuesday 10am Melbourne (AEST)
Dates:
Monday 8th June
Monday 15th June
Monday 22nd June
Monday 29th June
Monday 6th July
Monday 13th July
Chat with Coach Emily to see if the program is right for you.
Fill out the form below and we will be in touch shortly.
Frequently Asked Questions
Can’t find the answer to your question?
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Yes! It is designed for you. If you have never stepped foot into a gym before this program is for you.
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There is no assumed level of fitness for this program. We focus on movements and technique. You can go at your own pace. Starting where you are at is perfect.
If you would like to chat before joining the program you can schedule a time with Coach Emily here: https://calendar.app.google/LR47JnJFBTiJXEbQ6
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6 x live workshops
App to log your training sessions including exercise videos
Workbook to use throughout the program
Group chat with other participants
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During the program you will attend 1 x group call per week and 1 x independent gym session per week.
It is expected that you do the 1 independent gym session per week to practice what we are learning and build your gym confidence!
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The program will cover:
Benefits of strength training
How to read a program
Gym etiquette
Equipment
Free weights vs machines
What to wear
How to get stronger
Progressive Overload
Where to from here
Plus anything else that comes up during the program!
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You will learn how to:
Breathing & Bracing
Squat
Hinge
Vertical & Horizontal Push
Vertical & Horizontal Pull
Core
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The program costs $360 USD.
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For the live calls - a yoga mat at home and weights if you have them (not essential).
For the independent training sessions - access to weights in a gym. This could be your apartment gym, a local gym, a local climbing gym with a gym section or a home gym set up including kettlebells, dumbbells and barbell at home.
Everyday Strength is for you if….
you’ve never lifted before
gyms feel intimidating
you want guidance and support
you care about long-term health
you want to feel stronger in everyday life
you’re returning to exercise after time away
you want sustainable fitness, not extremes
Our Welcome to Weights program is perfect if you are curious about strength training but don’t know where to start. We will have time to answer any questions you may have along the way.