About Course

Your first month in the weights room should feel manageable, not scary. Over four weeks you learn how to use the machines, pick up the basic lifts and build a simple routine you can repeat. Coach Riaan Botha explains gym etiquette, safe form and how much weight to start with. By week four you will walk into FiksFabriek in Bellville with a plan and some real confidence.

What Will You Learn?

  • Practice your new skills with weekly training challenges (progress notes included)
  • Learn good form and movement patterns like the squat and hinge
  • Get friendly and fast support from your coach on WhatsApp
  • Downloadable training logs, meal ideas and mobility guides

Course Content

Introduction to Weights
This summary prepares you for the lessons in this topic or week. Read it before you start so you know what to practise and what to bring to the gym.

  • Course Outline
    02:53
  • Gym Etiquette
    02:53
  • Machines vs Free Weights
    02:53
  • Thinking Like a Lifter
    04:05
  • Quiz: Weights Room Basics

Gym Basics

Week Four Project: Part 2

Warm-Up and Activation

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