What to Expect in Your First Week of Strength Training at 4D Gym
Starting a new fitness journey can feel intimidating, especially if it’s your first time working with weights. But at 4D Gym in South Melbourne, our approach is designed to make your first week feel empowering—not overwhelming.
Day 1: Your Free Private Consultation
We begin every journey with a free consultation and body scan. This isn’t just a sales pitch—it’s a genuine opportunity to get to know your goals, your training history (if any), and your physical condition. You’ll meet one of our expert coaches who will guide you through your initial InBody scan, a discussion of your lifestyle and needs, and a tour of the space. You’ll leave with a clear idea of what the next steps look like—and zero pressure.
Session 1: Your First Training Session
Expect a calm, guided session—not a bootcamp. Your coach will introduce you to foundational movements like squats, deadlifts, or rows, adjusted to your current fitness level. We prioritise safety, education, and setting the tone for long-term progress. Many of our private and group personal training clients are surprised at how approachable and unintimidating the session feels.
Session 2: Building Familiarity
By your second session, you’ll already feel more confident. You’ll revisit the movements from Day 1, add in some new ones, and begin to notice how structured programming feels different to random workouts. Our expert trainers track your metrics and make real-time adjustments. You’ll also begin to connect with other members, especially if you’re in a semi-private or group PT environment.
Session 3: Recovery and Routine
This is when we begin to talk about rhythm. Whether you’re training two, three, or four times a week, we’ll help you find a cadence that works. You’ll start to notice the benefits outside the gym too—better sleep, improved energy, and a sense of accomplishment. You may also be introduced to our recovery tools like infrared saunas and red light therapy.
What Most People Say After Week One
“I thought it would be scary, but it actually felt good.”
“I didn’t expect to feel stronger after just a few sessions.”
“I’ve never been to a gym like this before—it actually feels personal.”
Your First Week Sets the Tone
At 4D Gym, we don’t do quick fixes. We do long-term results, built from a strong foundation. If you’re curious about strength training and want to do it right—without ego, pressure, or guesswork—your first week is the perfect place to start.
Book your free consultation today and experience strength training that meets you where you are—and takes you where you want to go.