You asked - we answered.

Getting started FAQ.

Our purpose is to help people build life-long health & fitness in an inclusive, supportive & empowering community.

“Ehara taku toa i te toa takitahi engari, he toa takitini.” - My strength is not mine alone, it is the strength of many.

 
 
 

Welcome! If you’re curious about joining a gym (or getting back into one), this page covers the real questions people ask.

How do I choose the right gym?

Pick for your life first, then the vibes:

  • Location & timing: It should be easy to get to. Check that class times fit your schedule so you actually show up. Propolis Fitness Collective is in the heart of Epsom, and you can check our timetable here.

  • Culture: Visit, meet the coaches, and feel the energy. Ask yourself: Do these feel like “my people”?

  • Don’t overthink it: If fitness isn’t in your routine yet, everything can feel a little foreign at first. Start small, be consistent, and stay positive. Consistency beats perfection.

Pro tip: Pro tip: Try first. We are at Propolis Fitness Collective offer 1 week free trial.

Do I need a gym to stay fit?

You can move anywhere—walks, runs, home workouts — but a gym (and weights) is the most efficient way to build strength, learn great movement patterns, and stay accountable. You’ll also pick up mobility, new skills, and a social crew that makes training fun and sustainable.

Muscle-strengthening & longevity (BJSM, 2022) ~30–60 min/week of strength training with lower all-cause mortality and major disease risk; benefits greater when combined with aerobic training. https://bjsm.bmj.com/content/56/13/755

“I don’t think I’m fit enough. I should train first, then join.”

You don’t have to “get ready” to start — starting is how you get ready. At Propolis, we meet you where you are with scalable coaching for every level. If you show up and commit, the results will follow.

Many large reviews show that consistent exercise improves quality of life, mood, sleep, and energy—often within weeks—and compounds over months. We’ve seen members feel noticeably better in ~3 months and transform routines across a year.

Resistance training & mood (JAMA Psychiatry, 2018) - resistance exercise reduces depressive symptoms across adults. https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2671412

Let’s do it together.

How often should I train?

A simple, proven ramp:

  • Start: 2–3 sessions/week (strength + conditioning mix)

  • Build: 3–4 sessions/week

  • Aim: 4–5 sessions/week if your lifestyle allows

This lines up with major guidelines that recommend 150–300 minutes of weekly activity plus 2+ days of muscle‑strengthening. Spread across the week, that’s typically ~4–5 days of movement for most people. Beginners make great progress with just 2–3 days—consistency is the secret.

WHO Guidelines on Physical Activity and Sedentary Behaviour (2020). “Adults should do at least 150–300 minutes of moderate-intensity aerobic physical activity… and muscle-strengthening activities on 2 or more days a week.” https://www.who.int/publications/i/item/9789240015128

U.S. Physical Activity Guidelines, 2nd ed. (2018). “Adults should do muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on 2 or more days a week.” https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Do I really need weights? Can’t I just run?

We love running! But strength training and running together is the winning combo:

  • Longevity & health: Muscle‑strengthening is linked to lower all‑cause mortality and chronic disease risk.

  • Quality of life: Stronger muscles support joints, posture, and daily activities, improving function and confidence.

  • Running performance: Lifting enhances running economy and helps reduce common overuse niggles by improving tissue capacity.

If you only run, you’ll miss benefits you can’t get without load. If you only lift, you’ll miss aerobic fitness. Do both.

Strength training for runners (JSCR, 2016). Strength training improves running economy in trained runners. https://journals.lww.com/nsca-jscr/Fulltext/2016/08000/Effects_of_Strength_Training_on_Running_Economy.27.aspx

I got injured and stopped exercising. What now?

Don’t quit — pivot.

  • Most musculoskeletal issues recover better with modified activity than with full rest. Early, guided movement can speed up return to function.

  • Talk to your coach. We’ll scale or swap movements, adjust volume, and build a plan that respects healing while keeping your momentum and mood up.

  • Focus on what you can do: technique, unilateral work, mobility, breathing, and conditioning that doesn’t aggravatethe area.

In many cases (e.g., ankle sprains, non‑specific low back pain), guidelines favour staying active and progressive loading over bed rest or long immobilisation.

Stay active with back pain (The Lancet, 2018; NICE NG59). Guidelines emphasise staying active and a graded return over bed rest. https://www.thelancet.com/series/low-back-pain • https://www.nice.org.uk/guidance/ng59

Bottom line: You rarely need to stop — just train smart while you heal.

Do I have to quit if I’m injured?

Absolutely not. We’ll modify and keep you moving. If needed, we can also coordinate with your physio.

What kinds of classes does Propolis run?

We keep it simple and effective:

  • Strength & Conditioning (Propolis S&C): Functional strength + varied conditioning. Scaled for all levels.

  • Engine: Aerobic/interval sessions to build your base (great for HYROX, running, and general fitness). Read more here

  • Workshops/Clinics (seasonal): Squat clinics, lifting technique, skills.

New? Ask about our Foundations option.

How do I start?

  1. Grab a free trial

  2. Pick 2–3 classes that fit your week.

  3. Show up. We’ll take it from there.

Final word

Start where you are. Pick a schedule you can keep. Find people who lift you up. Consistency changes everything.