GYM CONFIDENCE COURSE

Learn the basics, build confidence and knowledge, and stop quitting when it gets challenging.

Many people who stop going to the gym stop at the same point: the moment they realise they're not sure what they're doing. With ADHD that turns into frustration fast, and frustration turns into quitting. This free 4-week course teaches you how to navigate the gym properly so that quitting turns into sticking. 3 sessions a week, under 50 minutes, in the Future You app, plus an optional High-Intensity Interval Training (HIIT) and Core bonus.

Free. No card needed, no catches. Finish it on your own with what you've learned, or book a review call and see if I can help you.

REPEAT STARTERS

You've started the gym before. More than once.

You started well. A good few weeks. Then a busy period, a difficult month, a reason that made sense at the time, and you stopped. If you have recently been diagnosed with ADHD, or you're starting to understand that you just think differently, you may also be seeing that those stops were never a discipline problem. They were a design problem.

Here's the other thing nobody says: someone who has started four times and never got past week three has a few weeks of experience, not years. You may never have been properly taught. The embarrassment isn't that the gym is unfamiliar. It's feeling you should know this by now. This course is the teaching you didn't get.

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THE IDEA

Machines are the base. Dumbbells and cables are the lesson.

You've probably used the leg press and the chest press already. Being shown the machines again covers ground you have. The dumbbell rack feels like the most exposed place in the gym, and moving to free weights is the real barrier. You'll feel out of your depth at times. I've planned for the hard weeks, and the plan is built to get you through them: to enjoy it, not endure it.

So the machines stay for all 4 weeks as the part you already know. Dumbbells come in from week 1 on the presses, the row, the hinge (the deadlift movement) and the arms. Cables arrive in week 3. There's no barbell: a rack, collars and loading the plates yourself are too many new decisions for 4 weeks.

Every dumbbell and cable exercise has its machine version as the fallback. Use the machine if you need to today, and try the free-weight version again next session. Nobody is ever stuck.

THE FOUR WEEKS

3 sessions a week. Nothing to decide mid-workout.

3 whole-body sessions, A, B and C, 6 or 7 exercises each in the same order every time. A and B are a full week. C is your third. Every session has a 5-minute warm-up and stretches at the end, and comes in under 50 minutes.

Week 1: turn up and find your level. No targets. Pick a weight you think you could lift about 15 times. You'll probably be wrong, and that's the reading.

Week 2: reps in reserve. Same exercises, so all the attention goes on how hard each set felt. Finish with about four reps still in you.

Week 3: push the intensity. Cables arrive. If you finished with five or more reps left, add 2kg next time.

Week 4: spread your wings. Nothing new. The effort target is on the card and you run it yourself.

Bonus, if you want it: HIIT and Core. 12 optional 10-minute sessions, one for each course day. 4 exercises, 4 rounds, no kit. The 3 sessions are the course. They're in the app once your health check is through, and skipping them is fine.

WHAT YOU NEED TO DO

Sign up, answer the health questions, start.

The course is free, but it runs in the Future You app and you fill in a short health questionnaire before the first session. The questions keep you safe. If you answer yes to any of them nothing is decided automatically: a qualified coach reads your answers, not a form. That's me, and I'll message you within 2 working days. For some answers I'll ask you to check with your doctor first.

Then it's 3 sessions a week for 4 weeks. If you only manage one some weeks, do the one. It still counts. Consistency here means coming back, not getting every session right.

Start the free course

AFTER THE COURSE

4 weeks in, you'll know what you like.

By the end you'll have used the machines, the dumbbells and the cables, and you'll know which you actually enjoy, because you compared them rather than being told. Some people carry on from there on their own, and that's a good outcome.

If you want help building on it, you get a free 20-minute review call and 10% off your first coaching purchase.

Book your free review call

THEY STARTED WHERE YOU ARE

Two people who did the course.

★★★★★

"I never thought I would still be in the gym and consistently improving myself."

"I started with the four-week Gym Confidence Course and loved every part of it, so I continued from there. Every week I am consistently going to the gym, improving both my physical and mental health. Dave has supported me and coached me every step of the way."

Laura Booth, Gym Confidence Course, then coaching

★★★★★

"I now have way more confidence in my workouts."

"Before, my workouts lacked structure. I was just following along with video workouts without properly adjusting weights or tracking my progress. This course completely changed that. I also really appreciate how encouraging and accessible Dave was throughout."

Travis Smith, Gym Confidence Course

ADHD FITNESS TYPE QUIZ