Looking to get started?
New to the Gym?
Your Beginners Guide to Group Training at Empire Strength Co.
Everything you need to know before your first class – from what to expect to
what to bring, how coaching works and how to feel confident getting starte
Welcome to Empire Strength.
Starting somewhere new can feel intimidating – especially if you’re not sure what to expect. At
Empire Strength Co, you don’t need to be fit, strong or experienced before you start. Our coaches
guide you through every session and help you work at the level that’s right for you.
Our 50-minute group training sessions combine structured programming, expert coaching and a
supportive community. You’ll train alongside others, while still receiving individual guidance
throughout the session.
The short version: you don’t have to know everything before you walk through the door
I’ve never trained before, can I join?
Absolutely. Empire is designed for everyday people at different stages of their training journey. If you’re completely new, we’ll explain the movements, help you understand the equipment and give
you appropriate options so you can build confidence
Do I need to be fit before I start?
No. You don’t need to get fit before joining a fitness gym. That’s what training is for. Our coaches can adjust exercises, loads, range of motion and intensity so you can start at an appropriate level and progress from there
What happens in my first class?
You’ll be welcomed by a coach, shown what you need to know and guided through the session. We’ll explain the movements and help you choose suitable options and weights. You won’t be expected to know the program or find your way around on your own
Will I be able to keep up?
You don’t need to match anyone else’s pace or weights. Group training means you train with the group, not against the group. Your coach will help you find the right level for you and progress it over time
What do I need to bring?
Keep it simple. Bring comfortable training clothes, supportive shoes, a water bottle and a positive attitude. You don’t need to arrive knowing how to use every piece of equipment…that’s what your
coach is there for!
What if I can’t do an exercise?
That’s completely okay. Exercises can be modified when needed. Your coach can provide an alternative based on your experience, ability, comfort and the goal of the movement. A modification isn’t a failure – it’s simply the right version of the exercise
How Coaching Works
Empire combines the energy and connection of group training with individual coaching. Your coach leads the session, demonstrates movements, provides technique feedback and helps you choose appropriate options throughout the workout.
You don’t have to wait for a one-on-one appointment to get coaching. Individual guidance happens within the group environment, so you can learn, improve and build confidence while training alongside other members
What to Expect in your First Few Weeks
Your first few sessions are about learning the environment, understanding the movements and
finding your starting point. You may feel a little unsure at first – that’s normal.
- WEEK 1 – GET COMFORTABLE: Learn the space, meet the coaches, understand the basic movements and find appropriate starting weights
- WEEK 2 – BUILD CONFIDENCE: Start recognising movements and equipment, improve your technique and settle into the rhythm of training.
- WEEKS 3 + 4 – BUILD CONSISTENCY: Focus on showing up, moving well and gradually becoming more confident with the program.
- AFTER THAT – START PROGRESSING: As you build consistency and technique, your coach can help you gradually increase challenge, load or quality
A Few Things to Remember
- Nobody expects you to know everything on day one.
- Your starting point is not your finishing point.
- Ask your coach if you’re unsure – that’s what we’re here for.
- You don’t need to compare your weights, reps or fitness to anyone else’s.
- Consistency matters more than having a perfect workout
YOUR FIRST SESSION DOESN’T HAVE TO BE PERFECT. IT JUST HAS TO
HAPPEN.
Ready to Get Started?
If you’ve been thinking about joining a gym but weren’t sure where to start, we’d love to welcome you to Empire. You don’t need to have it all figured out before you arrive – our coaches will help you take the first step