Online coaching
Online fitness coaching for someone who has never trained, or not in years: a program that tells you exactly what to do and in what order, the why and the technique taught as we go, and first weeks that are short on purpose.
This is one part of how coaching with me works. Nervous about walking into the gym at all? Your first day, step by step is the page for that. No gym yet? Start with a bodyweight workout at home. Coaching is also written up for women and for anyone over 40.
Fit
The first weeks
A beginner doesn’t need a complicated program. A beginner needs to get through the first month without getting hurt, getting lost or getting bored. So the first weeks are built for that.
A squat or leg press, a push, a pull, a hinge, something for your core: five or six exercises, in order, in the Trainerize app. Two sets of each is plenty at first. The American College of Sports Medicine’s 2026 position stand says even minimal doses of lifting bring real strength gains,1 so a short session is not a wasted one. (Why two or three days is a real program.)
Every set stops with three or four reps still in you. That’s deliberate: most people misjudge how many reps they have left,3 and in one study of 141 people the guesses tended to get better with experience,4 so we don’t ask you to flirt with failure in week one. Soreness is common when you’re new to a kind of activity, and one review of the research advises easing into new exercise over a week or two.2 Easy first weeks are how you stay in the gym for the hard ones. (How to judge reps left.)
Your program tells you what to do and in what order, and I teach you the why and the technique as we go: what each exercise is for, what it should feel like, what to change when it doesn’t. The goal is that the gym stops feeling like a place where everyone else knows something you don’t.
And it works faster than it looks. In one study, measurable increases in muscle size showed up after only about three weeks of a hard program;5 in another that scanned new lifters weekly, real growth became clear around weeks three and four and kept climbing.6
Month one
An outline, not a prescription. Your real plan is built around your goal, your experience and your week.
You learn the app and the six movements. Two sessions, both short. The job is to leave each one feeling like you could have done more.
Same exercises, so they start to feel familiar. We add a little weight where the top of the rep range felt easy. Your first weigh-ins land, and nobody panics about them.
A third session if your week has room. One or two new exercises, because by now the first six are yours. On the weekly call we look at the logbook and decide what to add next. (That’s progressive overload.)
Where it starts
Apply and tell me where you are: whether you have a gym, what you’ve tried, what put you off last time. The first conversation is mostly questions, and none of them is a test.
The World Health Organization’s guidelines say some physical activity is better than none,7 and that is the whole bar for week one. If something hurts or a doctor is involved, that comes first; I’m a fitness coach, not a doctor.
If a trainer at your gym would serve you better at the start, I’ll say so.
Know what to do. Know why. Know who to ask.
Apply for coachingQuestions
Short answers. The rest is on the main questions page.
It can be, if you can get yourself to a gym or train at home. Your program sits in the Trainerize app and tells you what to do and in what order. We talk on a weekly call, and you can message me in between. The one thing online can’t do is stand next to you, so if you’d feel unsafe lifting without someone beside you, start with a few sessions with a trainer at your gym first. (The honest comparison.)
No. Tell me what you have and your program is built around it. A floor, a chair and a doorway are enough for a first bodyweight workout, and the American College of Sports Medicine’s 2026 position stand points to reviews, mostly in older adults, in which home-based resistance training improved strength, muscular endurance and balance.1 (A no-equipment plan to start with.)
The first weeks use weights that feel too easy, so you have room to learn each movement. Your program tells you what to do and in what order, and I teach you the why and the technique as we go: what each exercise is for, what it should feel like, what to change when it doesn’t. Bring questions to the weekly call or message me in between. And if you’d rather have someone watching your first sessions, a trainer at your gym can do that.
Two or three full-body sessions. The World Health Organization’s guidelines call for muscle-strengthening activities on 2 or more days a week,7 and the American College of Sports Medicine says even “minimal doses” of lifting bring substantial strength gains,1 so even a small dose counts. Start at the lower number; it’s easier to add a day later. (How often to train.)
Then the first weeks are built for you: two or three short sessions, a handful of exercises written out in order, and weights that feel too easy. You can feel nervous and still go. Write the workout down before you walk in, keep the first visit short and leave when you planned to. Apply and tell me where you are, and we can talk about whether a trainer at your gym is the better start. (Your first day, step by step.)
I can’t give you a date, and no coach honestly can. What you get from week one is a way to see it: you log your lifts in the app, you weigh in twice a week, and we take progress photos every two weeks. For a rough guide, one study of seven young volunteers found that changes in muscle size were detectable after only 3 weeks of hard training,5 and another, of 25 men over 8 weeks, concluded that significant muscle growth likely occurred around weeks 3 to 4.6 Those were small studies on hard programs, so treat them as a guide, not a schedule. (How long results take.)
Next
Tell me where you are. We’ll build a first month you can actually finish, and go from there.
Prefer to message me directly? DM TRANSFORM on Instagram @diogo.camera
Prefer a form? Fill out the full application (opens Google Forms)
No pressure to commit. Just an honest conversation about where you are and where you want to go.
