Questions and answers

About five minutes. First a short safety check, then your goal, experience, the days and times you're free, your equipment and anything to work around.

Yes. Build your program and your first week is free to view. Weeks 2 to 13 and the calendar sync unlock when you buy.

No. Tick what you have, from nothing at all to a full gym, and every exercise in your program uses only that. Bodyweight-only programs are fully supported.

Partly, and we're upfront about it. Your program is built by our software from exercises and programming rules that David Silver, a qualified trainer (Certificate III and IV in Fitness, Diploma of Fitness), has reviewed and signed off one by one. AI then adds personal touches like coaching notes, but it can only choose from approved exercises, and every program passes automatic safety checks before you see it. On the Coached plan, David also personally writes or reviews your plan before you start.

Yes. Choose "new or returning after a long break" and your program starts with simpler exercises and lower volume. The first three weeks are a foundation block focused on learning the movements well.

A chatbot will write something that sounds right. We start with the Australian pre-exercise safety screen, build only from a library of exercises reviewed by a qualified exercise professional, check every program automatically before you see it, and schedule it into your calendar.

Week 1 is a baseline test. Weeks 1 to 3 are a foundation block, weeks 4 to 8 build, and weeks 9 to 12 progress. In week 13 you retest so you can see how far you've come.

You choose: two to six days a week, 20 to 60 minutes a session, at the start times that suit you. Shift workers welcome.

Every exercise comes with illustrated instructions and simple coaching cues: what good technique looks like and the common mistakes to avoid.

Tell us in the questionnaire and exercises that load that area are swapped for safer options. If it's a current injury that needs treatment, see your GP or physio first. We don't build rehab programs.

Life happens. Just pick up where you left off. On the Adaptive plan, a two-minute weekly check-in lightens the following week when you need it and updates your calendar.

Google Calendar, Apple Calendar and Outlook, on phone or computer. Each session appears at the time you choose, with a link to the full workout.

We use the Adult Pre-Exercise Screening System, the same screen Australian trainers and gyms use. It picks up anyone who should check with a doctor before starting a new exercise program. See our safety page for how it works.

We'll ask you to talk to your GP or another health professional before you start. Once you have their go-ahead, you can come back and confirm it, and we'll build your program. We don't ask for a medical certificate.

Anyone under 16 (12 to 15-year-olds can train with a parent through Train90 Family), people who are pregnant or have given birth in the last six months, and anyone needing rehabilitation for an injury or medical condition.

Yes. Active Ageing is a separate 13-week program for people 65 and over, built around balance, strength and confidence for everyday life. It starts gently, keeps sets low and includes walking days.

16 and 17-year-olds can, with a parent or guardian's consent. Their program is bodyweight, plus a light band for some sport exercises. For 12 to 15-year-olds there's Train90 Family: included in the Adaptive plan, the parent trains alongside them and is present for every session.

No. It's general fitness programming for healthy adults (and 16–17-year-olds with a parent's consent: bodyweight, plus a light band for some sport exercises). There's also an Active Ageing program for people 65 and over, built around strength, balance and confidence for everyday life. If the safety check flags something, we'll ask you to see your GP first. We don't build rehab programs or programs for pregnancy.

The 90-Day Program is a one-off $69. The Adaptive plan is $19 a month (or $149 a year) with weekly check-ins that adjust your next week. Coached is $99 a month with a three-month minimum, and adds a plan written or reviewed by David, with places limited to 10 clients. Prices are in Australian dollars. See the plans page for the full comparison.

Every plan gives you a full 13-week program in your calendar. The 90-Day Program is set at the start. The Adaptive plan adds a two-minute weekly check-in, and if a week was too hard, too easy or you were unwell, the next week adjusts and your calendar updates. Coached adds a qualified trainer: David writes or reviews your plan before you start, gives you feedback on your check-ins every fortnight, adjusts your plan at weeks 4 and 8, has a short video call with you at the start, weeks 4 and 8, and day 90, and answers your messages within one business day.

Four short video calls with David on Microsoft Teams: a 30-minute kick-off in week 1, 15-minute reviews at weeks 4 and 8, and a 20-minute wrap-up at day 90. You book each one online when its window opens, and we email you when it does. Have your phone or laptop where you train so David can see your setup and your technique. Calls aren't recorded and aren't medical advice: pain or health questions are referred to your GP or physio. Under 18? Your parent or guardian books the call and David holds it with them; you're welcome to join. If a window closes without a call, you get a written review instead.

Because the coaching is done personally by David, not by software. Keeping it to 10 clients means every Coached client gets real attention. When it's full, email us to join the waitlist.

Not on Adaptive. The Adaptive plan is month to month (or yearly). Cancel any time with no fee: choose Manage billing on your program page or in your emails, or reply to any of our emails. It stops at the end of the month (or year) you've paid for. You keep your current program. Coached has a three-month minimum (three monthly payments of $99), because that's the time it takes to write, run and adjust your plan properly; after that it's month to month and you can cancel any time. If you're not happy, email us within 14 days of your first payment for a full refund and nothing more to pay.

Yes. If you're not happy with your 90-Day Program, email us within 14 days of receiving it for a full refund. On yearly Adaptive, email us within 14 days of your first yearly payment for a full refund of that payment. Monthly Adaptive has no lock-in: cancel any time. On Coached, email us within 14 days of your first payment for a full refund of that payment, and the plan ends with nothing more to pay (the three-month minimum doesn't apply). Your rights under the Australian Consumer Law also apply.

We're in soft launch. The first 100 people to unlock their program pay $39 instead of $69. Build your plan, see week 1 free, then unlock all 13 weeks at the founding price. If you're not happy, you get a full refund within 14 days of unlocking.

By card through Stripe's secure checkout. We never see or store your card details.

Your answers are stored in Australia. Our AI only ever sees de-identified details like your goal and equipment, never your name, email or health answers.

Only if you tick the box to say yes, and you can unsubscribe in one click. Emails about your program (like your week-1 kickoff and retest reminder) are part of the service.

Yes. Email david@train90.com.au and we'll respond within 30 days, free of charge. Some program and screening records are kept for a set period after your program ends; the privacy policy explains how long and why.