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Wendy Shafranski


November 28, 2023

What to Expect Your First Few Months

It’s not uncommon for people to join our gym and expect to make strength gains and physique changes almost immediately.

I wish I could wave a magic wand and make it that way!

To be realistic, it takes a few months to build the foundation for your future success. So, here I want to set expectations for people who are newer to our program.

The length of time it takes to achieve goals depends on several factors, including:  

  • whether or not you’ve been working out
  • If you have been working out, what kind of training you’ve been doing
  • your movement patterns

Of course, things like sleep, recovery and nutrition play a big role, but for now we will focus on what you are doing inside the gym.

Let’s break it down into two main categories - movement and mindset.


For the first few months, the emphasis is on getting you to move better. Especially when you haven’t been training (or training correctly) or have previous injuries, weaknesses and imbalances. Moving correctly and gaining strength takes time.  

The best thing you can do is be meticulous about your technique. That may mean using lighter weights to reinforce good movement patterns. If you don’t work in the correct positions, you won’t achieve them.

Here’s an example we see often. Take the back squat. When you load 95# on the bar, you are able to drop below parallel. But, you want to go heavier and decide to rep out 135#. With that heavier weight, you aren’t hitting the bottom position. Keep doing that and you will never get there. BUT, stick to the lighter weight and, over time, that movement becomes ingrained and you are able to lift heavier with precision. In this case, full range of motion - not the weight on the bar - is a win!

Using heavy weight with bad form not only leads to you reinforcing incorrect patterns, but it can also set you up for injury and at the very least, lots of aches and pains. Many people want to run before they can walk and I love the enthusiasm, but just because you “can” do something doesn’t mean you should. Be a stickler for great movement.


You should also be in an open-minded, learning mindset. This means watching videos on our Teambuildr app before the work out so you understand what you are about to perform, listening to the coaches and asking lots of questions. In a nutshell, be coachable. Be prepared. And be consistent.

The first few months at the gym are crucial to your long-term success. And, while you won’t wake up a few weeks looking like an Adonis and lifting like Arnold, there are positive changes you will notice early on and these include:

  • Better balance
  • Core stability
  • Energy
  • Confidence

Lots of gyms will make big promises - “achieve X in 30 days!” But, we choose to focus on safety and a slower, more sustainable approach. That’s why we have members who have been here for 15 years!

Be meticulous, be open-minded, put in the time, be patient.  And celebrate the small wins. They will eventually add up to big achievements!

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