How the process starts
Your first step is a short intake where we talk about your goals, training history, schedule, and any aches we should respect. We also run through a few simple movement and fitness checks so we can set a safe starting point. This sets the tone for a plan you can actually follow rather than a crash start you cannot sustain.
Your first four weeks
Based on your intake, your coach designs a personal plan that fits your weekly rhythm in IJburg. Sessions focus on technique and steady progression, with small at-home habits that support recovery and energy. The idea is to build a routine you enjoy so progress feels manageable, not overwhelming.
What a typical session looks like
Each session starts with a brief warm-up and movement prep tailored to how you feel that day. The main block combines strength work and conditioning at a level you can recover from, with clear cues on form. You finish with a short cooldown and you leave knowing what went well and what to focus on next time.
Coaching between sessions
You can expect practical guidance to keep you on track between appointments. That may include step goals, simple mobility work, or habit coaching around sleep and everyday food choices. Your coach adjusts the plan if life gets busy so momentum continues, even on tighter weeks.
Tracking progress and adjusting the plan
Progress is measured in ways that matter to you, such as weights lifted, reps, energy, or how your clothes fit. Every few weeks you review results together and set the next targets. This feedback loop keeps training aligned with your goal, whether that is strength, fitness, or feeling better day to day.
Safety, comfort, and pacing
Sessions are scaled to your current level, with clear instruction and plenty of practice before adding load or complexity. If you have previous injuries or limitations, your coach adapts exercises so you can train confidently. The priority is consistent, pain-free progress.
What you bring and what we provide
Wear comfortable clothing, bring water, and come with one primary goal you want to work toward. We provide the coaching, a structured plan, and the right exercises so you know exactly what to do and why it matters. Together we choose session times that fit your week in IJburg.
Your first month at a glance
| Week | Focus in sessions | At-home focus |
|---|---|---|
| 1 | Baselines, technique, easy wins | Short mobility, light activity |
| 2 | Progressive strength, simple conditioning | Step targets, consistent sleep |
| 3 | Build capacity and confidence | Repeatable routine, recovery habits |
| 4 | Review, refine, plan next phase | Maintain habits, set new targets |
Getting started
If you are new to personal training, one conversation can remove a lot of guesswork. Book an intake to outline your first four weeks and leave with a clear plan that suits your life in IJburg. You will know what to expect in the gym and what to do between sessions so results add up.
