How Coastline PT works
Five minutes of questions. Thirteen weeks of training that fits your gear, your week and your body, with every session waiting in your calendar.
1. A quick safety check
We start with the Adult Pre-Exercise Screening System, the same screen Australian trainers and gyms use. If anything comes up, we'll ask you to check in with your GP before you start. If you're 65 or over, there are a few extra questions about balance and falls.
2. Tell us about you
Your goals
Get stronger, build muscle, lose body fat, or improve fitness and stamina. You can tick more than one, and your plan balances them.
Your experience
From brand new, or back after a long break, to years of training.
Your week
Two to six days, 20 to 60 minutes, at the start times you choose.
Your gear
Nothing at all, a few dumbbells or bands, a home gym, or a full commercial gym.
You can also tell us about a sore knee, back or shoulder, and exercises that load that area are swapped for safer options.
Train for your sport. Play a sport? Choose it (there are 6 sport groups, from field and court sports to endurance, water and combat) and your plan adds sport work and keeps heavy leg and jumping work away from your game and training days. You can add a second sport too.
3. Your program is built and checked
Your program is built from our exercise library, where every exercise and programming rule has been individually reviewed and signed off by a qualified fitness professional. It only uses equipment you've said you have.
AI adds the personal touches, like your weekly focus and coaching notes, but it can only choose from approved exercises. Every program then passes automatic safety checks before you see it. If anything looks off, a person reviews it before it's released.
Dumbbell or kettlebell
No equipment
Active Ageing balance
Every exercise comes with an illustrated card and simple coaching cues.
4. Thirteen weeks that build on each other
Programs are planned in three blocks, so each week builds on the last instead of repeating the same workout.
A 13-week program: a fitness test in week 1, a foundation block in weeks 2 to 3, a build block in weeks 4 to 8, a progress block in weeks 9 to 12, and a retest in week 13.
- Week 1 baseline test. A few simple tests to see where you're starting from.
- Weeks 1 to 3, Foundation. Learn the movements and build good habits.
- Weeks 4 to 8, Build. Steadily more work as you get stronger.
- Weeks 9 to 12, Progress. The most challenging block.
- Week 13 retest. Repeat the baseline tests and see the difference.
5. It lands in your calendar
Subscribe once in Google Calendar, Apple Calendar or Outlook. Every session appears at the time you chose, on your phone and computer, with the full workout one tap away. No app to download.
6. It adjusts as you go (Adaptive)
On the Adaptive plan, a two-minute check-in each week asks how it went. If a week was too hard, too easy or you were sick, the next week is adjusted by our programming rules and your calendar updates itself.
Who it's for
Adults 18 to 64
Any goal, any equipment, from complete beginner to experienced.
Active Ageing, 65+
A separate program built around balance, strength and confidence for everyday life.
16 and 17-year-olds
With a parent or guardian's consent. Bodyweight, plus a light band for some sport exercises.