Your First 4 Weeks at 4D Gym: What to Expect
Starting something new can be daunting—but it doesn’t have to be. At 4D Gym South Melbourne, we’ve designed your first month with us to be simple, structured, and results-focused.
Here’s what you can expect in your first 4 weeks, whether you’re signing up for private personal training or our group training sessions.
Week 1: Clarity, Not Confusion
After you book your free fitness consultation, you’ll sit down one-on-one with one of our expert personal trainers. This isn’t a sales pitch—it’s an honest chat about your goals, lifestyle, past training experience, and what’s been getting in the way.
You’ll also complete a full InBody scan, giving us baseline data on your body composition, hydration, and metabolic rate. From there, we tailor your training and nutrition roadmap so that it fits you—not the other way around.
By the end of Week 1, you’ll:
Know your exact starting point
Understand your custom training plan
Have your first few workouts under your belt
Week 2: Building the Foundations
This is where we build consistency.
Your expert coach will teach you the foundational lifts: squats, deadlifts, presses, and pulls. Whether you’re brand new or a returning gym-goer, our focus is on technique and confidence.
Our training model—private or group personal training—means you get hands-on coaching every time you walk in. No crowds. No confusion. Just clear instruction and steady progress.
You’ll also begin your nutrition mapping, adjusting habits and food choices based on your body composition goals.
Week 3: Strength and Momentum
By now, your body is adapting—and your mindset is shifting.
You’ll likely notice:
Improved energy and sleep
Less joint pain or stiffness
A sense of accomplishment (even if you’re a bit sore!)
Our progressive programming begins to show its value here. You’re not just “working out”—you’re training.
Members often say this is the week they start to feel truly empowered. And our job is to keep you moving forward.
Week 4: Seeing and Feeling the Difference
In just 4 weeks, most members report:
Increased strength
Visible body composition changes
Better stress management
Greater self-belief and follow-through
This is more than just a gym. It’s a place to rebuild your physical and mental strength, with expert PTs who actually care about your progress.
And we’re just getting started.
What Happens Next?
After your first month, we reassess and progress your plan. You’ll have access to our full suite of recovery tools, including private infrared sauna and red light therapy. You’ll also continue building a relationship with your coach and fellow members, keeping you accountable and inspired.
👉 Ready to get started?
Start here: Free Fitness Package
Explore our training options: Services
Or head back to the 4D Gym home page