Most gyms let beginners sign up, hand over a key, and say “figure it out.” That’s where confusion creeps in: no direction, no plan, no true starting point.

At Grinder Gym in San Diego, we do things differently. Beginners don’t just join—they follow a clear, intentional onboarding process designed to eliminate uncertainty before training even begins.

This structured system, built by owner and head coach Dave DePew, ensures confidence, consistency, and real progress from day one. Here’s exactly how it works.

Step 1: Reserve Your Spot in the Beginner Onboarding Orientation This is the essential entry point for every beginner. We limit spots to keep it personal and hands-on—no overcrowded sessions. (Pro tip: Spots fill fast, so book early via our site or a quick call.)

Step 2: Attend the 90-Minute Orientation In this welcoming session, you’ll get the full lay of the land:

• How training works at Grinder (fundamentals first, progress second).
• How sessions are structured (warm-ups, movements, cool-downs).
• Safe use of equipment and the space.
• Meet the coaching team—who’ll know your name and goals.
• A preview of your first month: schedule, focus, and expectations.

Nothing rushed. Everything crystal clear. You leave oriented, not overwhelmed.

Step 3: Identify Your Personalized Starting Path Based on your goals, comfort level, experience, and any limitations, we guide you to the best fit:

• Programming only: Guided plans for independent training.
• Programming + coaching: Check-ins for form tweaks and motivation.
• Small-group training (4-6 people): Community with accountability.
• One-on-one coaching (30- or 60-minute sessions): Maximum customization.

No one-size-fits-all. We match the support to you—and you can transition between options as confidence grows.

Step 4: Build Your First Training Phase We set your realistic schedule (starting at 2 days/week for most). Establish frequency based on your life. Map your initial 4-week phase: key movements, progression cues, and recovery tips. You know exactly when to train, what to do, and why.

Step 5: Establish Nutrition Direction Training alone isn’t enough—eating smart amplifies results. You get a simple starting framework (macros, meal ideas) plus access to our nutrition course materials. From day one, your habits align for better energy, recovery, and body comp changes.

Step 6: Schedule Ongoing Support and Education We introduce workshops, seminars, and resources (e.g., technique clinics, recovery sessions). Book any needed sessions upfront. You leave with a calendar that feels doable—not daunting.

Step 7: Begin Training with Full Guidance Your first session isn’t a free-for-all. You walk in knowing where to go, what to expect, and who’s got your back. Coaches provide real-time cues, so confidence builds fast—movements feel safe and effective.

Step 8: Ongoing Assessment and Evolution Every 4 weeks, we review:

• What’s working (form, energy, adherence)?
• What needs tweaks (load, volume, support)?
• Where to ramp up progression safely?

Your path adapts with you—no plateaus, no guesswork.

This process is why beginners stick at Grinder Gym. Clarity replaces confusion. Structure replaces guesswork. Coaching replaces isolation.

Most gyms sell access. We build proven starting systems—rooted in real coaching and personalization.

If you’re new to strength training, restarting after a break, or tired of piecing it together solo, this is your real beginning.

It all starts with the Beginner Onboarding Orientation.

Spots are limited each month to maintain that high-quality, attentive experience.

Ready to know where to start—and what comes next? Reserve your place at the next Beginner Onboarding Orientation at Grinder Gym.

Start with a system built for you. Build habits that last. Let’s get you moving forward.