Square 1: Learn to Lift (and Love the Gym!)
A beginner-friendly strength plan that teaches you form, gym basics and etiquette, and consistency, so you build strength and confidence from day one.
This program is for the beginner, or the person who wants to start over. Learn the basics of lifting, how to use the gym, and lay the foundation for building your strength and confidence.
Learn the Gym. Learn Your Body.
If you’re new to lifting (or you’re coming back after time off), Square 1 is your on-ramp. You’ll learn the basics, practice great form, and follow a progressive plan that starts where you are and builds from there, with coaching support, videos, and tracking inside the app.
What You’ll Get
- Learn from the beginning: form, gym basics and etiquette, and how to use equipment with confidence
- Coaching + answers: in-app guidance and messaging so you’re not guessing
- Progressive training: workouts that meet you where you are and build you up
- Auto tracking: your numbers stored so you can see real progress, and not have to guess or commit to memory where to start each session
- Planned by a pro: built from 21 years of coaching experience. Yep, I’ve been doing this a long time!
Who it’s For
Square 1 is for you if:
- You are brand new to lifting and want a clear plan
- You are coming back after a long break and want to “start over” smart
- You want structure without intimidation
- You want help with gym basics, form, and consistency
Who it’s NOT For
Square 1 is not for you if:
- You want an advanced, high-volume bodybuilding split
- You already know your lifts well and want complex programming
- You prefer to train 5–6 days/week (this plan is built for 3 days/week)
What a Week Looks Like
3 training days/week focused on simple, repeatable strength patterns (squat / press / pull / hinge / lunge), plus easy conditioning and mobility so you feel better as you go.
Equipment Needed
I designed Square 1 to help you be comfortable in a gym. It’s designed for a standard gym setup using dumbbells, bands, and machines.
Ready to Feel Confident in the Gym Again?
Get Square 1 today and I’ll help you build a strong, steady foundation.
Square 1 is a beginner strength plan that removes the guesswork.
It’s for the person who’s new… or the person who used to lift and wants to start fresh with better form, better structure, and better momentum.
A Plan Made For Beginners
Inside the app, you’ll have:
- clear workouts you can walk into the gym and do
- videos + coaching cues so you know what “good form” looks like
- built-in tracking so you can watch yourself improve
- messaging access so you’re supported, not stranded
You won’t “wing it.” You’ll build strength the right way — and that confidence carries into everything else.
FAQs
How many days per week is this?
This program is 3 days per week.
How long is the program?
It’s a 6-week program.
What equipment do I need?
A basic gym setup: dumbbells, bands, and machines.
I’m nervous / I don’t know what I’m doing. Is this for me?
Yes — it’s designed to teach you the basics, help you build form, and gain confidence each session. The first week is free, anyway! Check it out – you have nothing to lose!
Do I get help if I have questions?
Yes — you’ll have in-app guidance and access to your coach (me!) for any questions you have.
Is this cardio-heavy?
It’s strength-first, with conditioning and mobility included in a beginner-friendly way.
Nerves? Let Me Help
- “I’m starting over.” Perfect — that’s what Square 1 is built for.
- “I’m afraid of doing it wrong.” You’ll have videos, instructions, and messaging support. Nothing I plan in a beginner program is inherently risky.
- “I hate tracking.” The app tracks for you. Your numbers are stored automatically.
- “I’m intimidated by the gym.” Gyms can be scary! But knowledge is power, right? We build confidence with repeatable patterns and simple progressions.