First Timer
FIRST TIMER Get started free

The program on your phone. The box in your hands.

Everyone
starts here.

A program written by a trainer, one session at a time, with a 20-second video for every movement and your numbers logged as you go. For people who have never done this before. The first eight weeks are free.

Try the working app → Want the box too? →

FIRST TIMERSA
Wednesday, September 23
Morning, Sam.
M✓
T22
W23
T24
F25
S26
S27
Session B

Session 2.

Five movements. Your last weights are already filled in.

Goblet squatLast time 40 lb
2 × 10
Lat pulldownLast time 70 lb
2 × 10
DB shoulder pressLast time 20 lb
2 × 10
Leg curlLast time 60 lb
2 × 10
START
TodayProgressProgramsShopYou

How it works

Three steps. The first one is the hard one.

1

Get the app, or the box

The app is free to start. The box comes with a code that links it to your account and unlocks your sample discounts.

2

Answer a few questions

Where you'll train, how many days, what hurts. Under a minute. The program adjusts around your answers.

3

Session 1, today

Five movements, a video for each, a rest timer that runs itself. Log your weights. Next time, they're already there.

The app · working prototype

Built for the person who doesn't know what a lat pulldown is yet.

Most fitness apps assume you've trained before. This one assumes you haven't, and gets you to week eight without a single "what do I do now." These are real screens, not mockups.

Open it on your phone

The Today screen: today's session, the five movements and last time's weights

Today · what you're doing, and what you lifted last time

A movement screen: sets, weight steppers and the rest timer

One movement at a time, one set at a time

Progress: week one weights against the latest, with the percentage gained

Week one against now · the reason people stay

Written by a trainer

Every session is written and signed off by a certified trainer, with their name on it. Not generated, not scraped.

It picks your first weight with you

The hardest minute is standing at a machine with no idea what number to use. Five test reps, one honest question, and it fills in every set.

A video for every movement

Twenty seconds, one angle, no talking. It loops above the set you're doing.

Logs itself

Per-set weights, prefilled from last time, plus and minus buttons so you never fight the keyboard mid-set. The rest timer starts on its own.

Swaps when life happens

Machine taken? Too hard today? Something hurts? One tap, a real alternative, no guilt, and it still counts.

One goal at a time

Pick something to aim at — four more sessions, a full week, twenty pounds on one lift — and it sits on your home screen with a bar that fills.

Rest days count

A twelve-minute mobility session, or a walk or run that logs on its own. Neither one touches your session streak, because they're not sessions.

Monday tells you how last week went

Days you moved, weight lifted, what went up, and one thing the app noticed in your notes. Once a week, then it gets out of the way.

Gym or home

Same program, different movements. Switch whenever. Find a gym near you when you're ready.

First Timer · Gym Box
SHOW UP.
IT ADDS UP.

The box

Everything you'd buy in the first month, before you know what to buy.

The app is the program. The box is the stuff. Scan the code inside the lid and the two connect.

  • 20 oz shaker bottleBecause you'll need one by week two
  • Brand samplesProtein, electrolyte, creatine, recovery, and more
  • Your code, inside the lidLinks the box to your app. Unlocks the discounts.
  • Gear discountsShoes and trackers, in the app when you're ready

Ask about a box Direct sales open after the pilot.

Try before you buy

Samples of the things a beginner starts buying: protein, electrolytes, creatine. Find the one you like. Skip the ones you don't. No 2 lb tub of regret.

Reorder what worked

Liked one? Its reorder discount lives in the app, not printed on the box, so it still works months later.

BRAND-FT10

Gear, when you're ready

Partner discounts on training shoes, Garmin, Apple Watch, foam rollers. Buying through First Timer costs you nothing extra and keeps block one free.

10% off · in the app

Programs

One program per first time.

Be in more than one. Run one strength program at a time, add a race prep alongside it, and switch which one is up today.

Pilot · Salt Lake City · Fall 2026

Gym

Three sessions a week, eight weeks a block. Machines and dumbbells, no barbells. A home version with dumbbells or nothing at all.

Start free
In development

Hyrox

Twelve weeks to race day. The eight stations, compromised running, and a race-day box with what you need at the start line.

Tell me when
In development

Marathon prep

Sixteen weeks, one long run at a time, built around the thing that ends first marathons: fueling.

Tell me when

Pricing

Free to start. Pay once, if you want more.

No subscription. Nothing renews. Nothing to cancel.

$0Block one · 8 weeks

The full first block of any program. Every video, every swap, the rest timer, progress, goals, mobility days. No card required.

$9Each block after

Eight more weeks, picking up where the last block ended: same movements, heavier, another retest. Pay again only if you want the next one.

$19Three blocks

About six months of training for the price of two blocks. For the person who already knows they're staying.

For gyms · the pilot

Half of new members cancel inside six months.

Not because it's hard. Because nobody told them what to do, so they wander the floor for two weeks and stop coming. A case of boxes lives at your desk. You hand one over with the paperwork. The app does the rest.

$0What the pilot costs a gym. Brands fund the samples; we fund the box.
Week 8When you get the report: boxes handed out, members still training, month-two attendance against your baseline.
3Gyms in the Salt Lake City pilot this fall. Two spots are spoken for.

Put a case on my desk

For brands

The one week they choose a brand.

Every box reaches someone who started this month and hasn't bought the category yet. Five slots per box, one brand per category, exclusive for the run.

  • 1
    A sample in the boxIn their hands the week they start, next to the shaker they'll use it in.
  • 2
    A reorder code in the appOne code per brand, created in your own store. You see every redemption.
  • 3
    Numbers back at week eightBoxes out, scans, opt-ins, redemptions, and how many were still training. Counts, never names.

Ask about a slot

What most sampling never tells you

  • Boxes out100
  • Scanned the code61
  • Opted in to your email48
  • Redeemed a reorder code17
  • Still training at week 864%

Example figures. The pilot report uses yours.

Updates

What changed, and when.

The app is a working prototype and it moves most weeks. Everything here is live right now.

Sep 24
Pick your first weight

The worst minute for a beginner is standing at a machine with an empty box on screen. The app now walks you through five test reps and one honest question, then fills in every set.

Sep 24
Goals

One at a time, suggested from your own numbers, with a bar on the home screen. Four more sessions, a full week of three, twenty pounds on one lift, ten walks.

Sep 24
Monday recap

One screen on the first open of a new week: days you moved, weight lifted, what went up, and one pattern the app noticed. Once a week, then it leaves you alone.

Sep 24
Walk or run

Any day, training or not. A timer that buzzes at the turnaround, a line that changes as you go, and two questions at the end. It logs on its own and never touches your session streak.

Sep 24
Progress photos, at the two moments worth it

Week one and the end of a block, then Then-and-now side by side under Progress. They stay on your phone.

Sep 24
A floor on rest

Skip unlocks after fifteen seconds. Beginners stack sets back to back, the last one falls apart, and they decide they're bad at this.

Sep 24
Weight steppers, and a much smoother session

Plus and minus buttons on every set so you never fight the keyboard with chalky hands. Tapping a set done no longer rebuilds the screen, so the whole thing moves properly now.

Sep 23
Session timer fixed

Saving and exiting a session used to log wall-clock time, so picking it up the next day recorded a seventeen-hour workout. It now counts only time the app is actually open.

Get in touch

Gyms, brands, races, or anyone who wants a box.

Salt Lake City, Utah. We answer within a day.

cooper@firsttimer.co
801-513-0343
@FirstTimerCo