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A PRFM-branded coach kneeling beside a woman and guiding her dumbbell lunge in a gym
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PRFM Base

Start strong.
Build your foundation.

A four-week introduction to strength and functional fitness, designed to help you build confidence, learn the fundamentals and feel comfortable training in the gym.

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Who it's for

Every strong foundation starts somewhere.

PRFM Base is designed for people who are new to the gym and want to learn how to train properly from day one.

Over four weeks, you'll develop strength, improve movement quality and build confidence through structured sessions using bodyweight exercises, dumbbells and kettlebells. No barbells, complicated routines or unnecessary intensity.

With three full-body gym sessions each week, supported by regular walking and gradual progression, PRFM Base introduces you to the fundamentals of strength training at a pace that's appropriate for beginners.

Learn the movements. Understand your training. Build the confidence to keep progressing.

Training focus
Foundational Strength & Functional Fitness
Experience
Beginner / First-Time Gym-Goer
Program length
4 Weeks
Gym sessions
3 Full-Body Sessions / Week
Session length
Approximately 30-40 minutes
Recommended walking
2-3 additional walks per week, approximately 20-30 minutes each
Equipment
Bodyweight, dumbbells & kettlebells
Where to train
Standard gym or functional fitness gym

What you'll build

  1. Learn to train with confidence.

    Build familiarity with fundamental exercises, equipment and gym training through clear instruction and structured sessions.

  2. Build strength from the ground up.

    Develop strength and movement quality through beginner-friendly exercises and gradual progression.

  3. Create healthy training habits.

    Combine three weekly gym sessions with recommended walks to develop consistency, support recovery and gradually improve cardiovascular fitness.

  4. Understand what you're doing.

    Learn gym terminology, training intensity and fundamental training principles through short, easy-to-follow educational videos.

The PRFM difference

More than just
a training plan.

Know exactly what you're doing.

Follow clear exercise demonstrations and guidance so you can approach each movement with greater confidence.

Short beginner videos explain gym terms and training basics, including RPE (Rate of Perceived Exertion): a simple guide to how hard you're working.

Train at your level.

Every exercise includes appropriate scaling options, helping you train at a level that suits your current ability.

Real coaches. Real support.

Get guidance from an experienced PRFM coach through the training app when you have questions about your program.

The PRFM training app. A recorded training session showing exercise videos and scaling options.

PRFM Base

A look inside your training.

Three full-body sessions each week introduce fundamental strength and functional movements in a structured, beginner-friendly way.

Here's a look at three sessions from PRFM Base. Every exercise includes video guidance and options to help you train at your level.

Session 01

Full Body

Warm Up + Movement Prep

  • Squats
  • Push-Up
  • Lunges
  • Shoulder Press
  • Plank
  • Farmer's Carry

Session 02

Full Body

Warm Up + Movement Prep

  • KB Deadlift
  • Shoulder Taps
  • Ring Row
  • Step-Ups
  • Suitcase Carry
  • Sit-Ups

Session 03

Full Body

Warm Up + Movement Prep

  • DB Bench Press
  • Lunges
  • KB Swing
  • Side Plank
  • Hip Thrust
  • Push-Up

Your next step

Ready to build
your foundation?

PRFM Base

NZ$89 one-off

Start your training journey with a structured four-week program designed to help you build strength, learn the fundamentals and train with confidence.

Join the Waitlist All programs