Vikram Thakur, head coach 1 min read
Your first month at the gym, week by week
What the first four weeks at Iron Yard look like, and why we teach the lifts before we load them.
Day one is an assessment, not a workout: a movement screen, a body composition reading and a conversation about what you want from the next three months.
In the first week you learn the five lifts everything else is built on, with light weights and a coach beside you. Most people are surprised how much there is to a good squat.
From week two you follow your own plan, three or four sessions a week, and log every session in your training card. At the end of week four we measure again and set the next target.
