The things people actually ask

I have never lifted anything in my life. Am I too far behind?

No, and Foundations exists precisely for this. Roughly a third of the people who join have never trained with weights at all. You will be in a group of six with people in the same position, learning the same movements, for eight weeks.

The only thing that genuinely holds beginners back is being put into a room that assumes knowledge they do not have. We do not do that.

I am coming back from an injury. Can I train here?

Usually yes, once you have been cleared to train by a doctor or physiotherapist. Rebuild is built for exactly this and we will work alongside whoever is treating you if you want us to.

If you have not been cleared, or you are still in active treatment, come and talk to us anyway — we will tell you honestly whether now is the time or whether you should finish with your clinician first.

I am 61 and have not exercised since school. Is this for me?

Yes. Hybrid 55+ is one of our busiest programmes and members have started in their late sixties. Strength responds to training at every age; it simply takes a bit longer and needs more recovery.

You will not be the oldest person on the floor and you will not be treated as fragile.

Is it going to be full of people staring at me?

No. There are no mirrors along the main wall, filming is not allowed on the floor, and group sessions cap at six. The busiest hours are 17:30 and 18:45 — everything else is comparatively quiet.

If this is a real barrier for you, book a morning slot and say so. It is a common enough request that we have a standard answer for it.

How many times a week do I actually need to come?

Two coached sessions a week is enough to get properly stronger, and three is the sweet spot for most people. Four is useful once you have been training for a year or so.

We would much rather you committed to two sessions you will genuinely attend than five you will not. Consistency over a year beats intensity over a month by an enormous margin.

Do I need to be fit before I start?

No. That is roughly the same as saying you need to be able to swim before you take swimming lessons. Every programme starts from where you are on the day you walk in.

What if I have to stop for a while?

You can freeze your membership for up to three months a year for illness, injury or travel, and it costs nothing. When you come back your coach drops the load and rebuilds from there.

Nobody will send you motivational messages while you are away.

Do you do nutrition or weight-loss coaching?

No. We coach strength, movement and conditioning, and we deliberately stay out of body composition. If you want nutritional advice we will point you towards a registered dietitian, which is the correct person to give it.

Can I bring my own programme?

Yes, on any tier. Plenty of members arrive with a plan from a previous coach or a sport they compete in, and our coaches will run it with you rather than replacing it. If we think something in it is a bad idea we will say so once and then respect your decision.

Is there a contract?

A rolling month. Thirty days’ notice ends it, in writing or in person, with no exit process and no attempt to talk you out of it.