Your first five minutes in FUSE Fitness Foundations. What this free group is, how it works, and where to begin. Open to everyone, no experience needed.

Small steps, no pressure, no experience needed. Everything you need to get through your first seven days, in the gym or at home.

Feel at ease in any gym. The simple unwritten rules, how to share equipment, your first class, and how to ask for help.

Squat, hinge, push, pull: one move per lesson. The handful of movements that every good beginner programme is built on, with gym and home versions.

Easy food wins, no diets. Simple ways to build better meals, eat enough protein, drink more water and ignore the noise.

Rest is part of the plan. How rest days, sleep, calm and a little stretching help you feel better and get fitter.

Tiny steps you'll keep doing. How to find your reason, start tiny, bounce back from missed days and keep going for months, not weeks.

A simple 3-day plan for gym or home. Two easy full-body workouts you can follow for your first month, plus what to do when you're ready for more.

Exercise demos and answers to your questions. How to do every move step by step, plus straight answers to the questions beginners ask most.