GYM FUNDAMENTALs
New to the gym? Unsure about technique? This 4-week course will teach you the essentials of strength training so you can train safely, effectively, and with confidence.
Gym Fundamentals
The gym fundamentals course is a 4-week guided programme designed to teach you proper gym technique, improve confidence, and set a strong foundation for long-term strength training success.
One-time cost, lifetime value.
Not satisfied after the course? 100% Money Back Guaranteed.
Course Details
Next Block Starts on 12th April
Saturdays, 8:00 AM
60-minute sessions
Includes 4 weeks of unlimited Compound Gym access
1 FREE Fit3D Body Scan ($30 value)
4-week training plan to apply after the course program
Limited to 10 spots
Who is this for?
Beginners & new gym members
Those returning to training
Anyone wanting to refine their technique
Learning Outcomes
Master bodyweight, dumbbell, and barbell strength fundamentals
Improve technique, tempo, and mobility for safe, effective lifting
Build total-body strength with squats, deadlifts, presses & more
Learn how to train smart, avoid injury, and build your plan
Skip years of trial & error
Train with confidence
Build sustainable fitness habits
Course Outline Preview
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Course Outline Preview •
Gym Fundamentals is a 4-week course that teaches you everything you need to feel confident and capable in the gym — for life. Once you've completed it, you’ll have the knowledge and tools to train independently, and no ongoing sessions or coaching are required. Learn the fundamentals once, use them forever.
Week 1: Body Weight Fundamentals
Squats, push-ups, pull-ups, lunges, hip hinges, and core stability
Understanding proper form, alignment, and breathing
Baseline strength assessments to track progress
Mobility and Recovery
Week 2: Dumbbell & Kettlebell Training
Load, tempo, and range of motion — how to adjust based on your ability
Mastering goblet squats, deadlifts, shoulder presses, rows, lunges, and rotational movements
Grip, stance, and core activation for efficient lifting
Mobility and Recovery
Week 3: Barbell Introduction & Technique
Load, tempo, and range of motion — how to adjust based on your ability
Mastering goblet squats, deadlifts, shoulder presses, rows, lunges, and rotational movements
Grip, stance, and core activation for efficient lifting
Mobility and Recovery
Week 4: Powerlifting Principles & Strength Testing
Deadlifts, barbell lunges, and overhead presses for total-body strength
Core engagement & spinal safety—reducing injury risk under heavy loads
How to structure a training plan beyond the course
Trainers
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Trainer — With a BSci in Sport & Exercise Science and a Pre-Script Level 1 certification, Josh Dryden is a certified Barbell specialist. As the creator of Optimize Strength & Conditioning, he focuses on enhancing athletes' general abilities to excel in their sport.
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With over 17 years in the health and fitness industry, Ben Thompson is a seasoned professional and accomplished athlete at the national and international levels in triathlon, endurance racing, CrossFit, and weightlifting. Holding a diploma in personal training, sporting performance, and strength conditioning, as well as CrossFit Level 1 & 2 certifications, Ben is also the creator of the PRFM Gymnastics, Weightlifting, and Youth Development courses.
How to get started:
Fill out the form below
Click “Get professional advice”
Our team will be in touch (phone or email) to answer any questions and walk you through the following steps.
Cost:
$95 for Compound members
$145 for non-members
You don’t need to pay upfront – we’ll send you the details after we chat.
Key Info:
Start date: 17th May 2025
Sign-ups close: 16th May 2025
(Once this block starts, it doesn’t mean you have missed out - a new block starts every 5 to 6 weeks)
No pressure to commit right away – we’ll talk it through with you first to see what’s the best fit for you.
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This program is endorsed/created by Ben Thompson and Josh Dryden (see their qualifications above). Participants will be personally trained by Josh Dryden.
In all of Dunedin, this is the only program where you’ll train in a group setting with a qualified coach while gaining insights from national-level athletes like Ben Thompson. This unique opportunity is available exclusively at Compound Gym, Dunedin #1 Rated Gym on Google.
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We’re so confident in the program that we offer a Risk-Free, 100% Money-Back Guarantee. If you're not satisfied, you pay nothing.
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This course is designed to equip those new to weightlifting with the knowledge and confidence to absolutely crush their fitness goals—whether it’s getting fit or building muscle. For more details about the course content, click here or scroll up!
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The course spans four weeks, with one 60-minute session each week. Each session includes a mix of theory, demonstrations, and practical strength training exercises.
You’ll also receive eight personalized training sessions (two each week) designed for you to practice on your own during 4-week program, using our gym facilities.
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This program is created and endorsed by International Athlete Ben Thompson and the Creator of Optimize Strength & Conditioning Josh Dryden (see their qualifications above). Participants will receive personalized training from Josh Dryden.
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Members of the gym: $95
Non-members: $145
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The program takes place at Compound Gym in Dunedin, New Zealand (address below). Sessions are held every Saturday morning, and participants are encouraged to arrive 15 minutes early for introductions.
The last day to enroll is January 30, 2025.
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You can reserve your spot by filling out a form on the course website (click here to access the form). After submitting the form, you can schedule a call with our team, or if preferred, our team will contact you via call or email to finalize details and answer any questions. Payment is only required after speaking with our team.