Questions.

Once you've done your intro session on the Saturday, your first week starts the Monday after it, or any Monday that suits you. Your first session can be any day that week.

Em runs most of them. It's 45 minutes: a walk round the gym, the safety bits like first aid and where the defib is, what we expect from you over the six weeks, and a short session to get you moving so we can see where you're at. If a body composition scan would help with what you're after, your coach will suggest one.

It's all laid out under Saturday on the Start here page.

You're given a coach before you start, and we confirm who in your welcome message. They're your person for the six weeks: training, food and keeping you on track.

Every coach here has plenty of experience helping people at different stages of life, so whoever you get, you're in good hands.

Most people carry on as members. We'll help you pick the membership that fits your goals and your week, and you'll talk about it properly with your coach around week three.

Normal gym clothes and clean trainers, a water bottle, and a small towel if you want one. We've got everything else covered. Say hi to your coach before the session starts.

Park on the road outside the building. It's free and not parking controlled. Don't park outside the other industrial units, although anything after 5pm or so tends to be fair game.

Unit 1, Network House, 12 Danefield Road, Sale, M33 7GE. We're near The Bridge pub and Dane Road Metrolink stop.

Small-group coaching, 45 minutes, built to get you stronger, fitter and leaner. Every session is coached from start to finish, so there's no guesswork and no wandering around wondering what to do.

You train in a group of around 12 to 15 people per coach, which is small enough that you still get personal attention and coaching cues.

Saturday's Build and Burn XL is bigger, up to 20 people, faster paced and still fully coached, just with a bit more atmosphere.

A coached warm-up, then a 15-minute lift on one of the main compound movements: squat, bench or deadlift. After that comes a Build and Burn block, which is higher intensity, strength-based training that pushes your fitness and your heart rate.

Build and Burn sessions follow the same structure but combine strength, conditioning and cardio in one bigger workout, without losing the focus on strength.

No. Every day has a fresh workout. Monday to Friday is a lift plus Build and Burn. Saturdays are team-based circuits with no lift section.

Pick any 3 a week that work for you.

Weekday mornings: 6:10am, 7:00am, 7:50am, and 9:00am or 9:50am depending on the day. Weekday evenings, Monday to Thursday: 5:30pm, 6:20pm and 7:10pm. Fridays: 4:30pm, 5:30pm and 6:20pm. Saturdays: 7:00am, 8:00am and 9:00am. We're closed on Sundays.

The app always has the current timetable.

No. Sessions are mixed with long-term members. Every exercise scales to your ability, and your coach adjusts things if you've got an injury and helps you progress safely.

Tell your coach before the session. We'll give you alternatives so you can still train safely and keep making progress.

Everything is booked through TeamUp. Use the app rather than the website. Nana sends your invite on WhatsApp, and once you're in you can book up to 7 days ahead. Some people set an alarm for the moment the sessions they want open up.

How it all works is in the TeamUp guide and terms, under class bookings.

It usually means you've already used your 3 sessions for the week, either because you late-cancelled one (inside an hour of the start) or missed one. If you're not sure, message your coach and we'll check together.

Free to cancel up to an hour before. Any closer to the session counts as a late cancel and uses up one of your sessions, because by then that spot can't go to anyone else. We're always fair about it and will help where we can, just don't make a habit of it.

If something genuine crops up, message your coach.

Not a problem. We can extend your programme so you still get your full six weeks. Message your coach and we'll sort it.

Message them on Trainerize. They'll get back to you within their working hours, usually within 24 hours.

They might be coaching or off shift. They'll always reply once they're back on. Try not to message other team members in the meantime, as nearly every time your coach is the best person to help you.

Week one is protein at every meal, and nothing else to think about yet. From there your coach builds on it with meal examples, recipe books and a weekly check-in to keep you on track. We focus on habits that last.

Only if it's useful for you. Your coach will suggest one in the intro if it fits your goals, and if you do one it's worth repeating around week three and week six so you can see what's changed. If it's not for you, that's fine.

That's what your coach is for. They'll look at what you're doing, adjust your plan and keep you moving forward. You're never on your own with this. The main thing we ask is that you keep replying to your coach, even in the weeks it isn't going well.

Yes. Open gym is Monday to Friday, 8:30am to 10:30am and 4:00pm to 7:00pm. There's no open gym on Saturdays.

A coach is always in the building, but it isn't a coached session. It doesn't count towards your 3 sessions, so book as many as you like. It's good for extra cardio, or stretching and mobility when you're sore. Check with your coach first that adding more is the right thing for you, especially if you're new to training, coming back after a while, or carrying an injury.

Yes, anything running while you're with us.

Monthly yoga with an external instructor, for recovery and mobility as well as strength. Workshops every two or three months, some on mindset and goal setting, some technical ones on specific lifts like the deadlift, clean and press. And social events, pub quizzes and nights out around Sale and Manchester. It's good to let our hair down now and then.