Dan walked into The Engine Shed for his first session back in October looking like he would rather be anywhere else. He had not set foot in a gym for over three years. He told me later that he nearly turned around in the car park. I am glad he did not, because what has happened in the three months since is exactly why I do this job.

Starting from scratch

Dan was honest with me from day one. He said he had no idea what he was doing, he was embarrassed about how unfit he was, and he just wanted someone to tell him what to do. That is actually a brilliant starting point because it means there are no bad habits to undo and no ego getting in the way.

His first session was a Strength & Conditioning class. I kept a close eye on him throughout. He used the lightest dumbbells, he modified a couple of movements, and he was absolutely hanging by the end. But he stayed. And he came back two days later.

Dan told me after that first week: "I expected to be judged. Nobody even looked at me funny. Everyone was just getting on with their own thing." That is the environment I work hard to create. Nobody at HVPT cares what weight you are lifting. They care that you turned up.

Building the habit

For the first month, Dan came twice a week. I did not push him to do more. Two sessions a week is plenty when you are starting from zero. Your body needs time to adapt and you need to build the habit of actually showing up before you worry about anything else.

By week five he was asking about adding a third session. By week eight he was doing four a week and had started coming to the Saturday HIIT+RUN sessions as well. The thing about consistency is that it creates its own momentum. Once Dan saw results, he wanted more. He did not need me to motivate him. The progress was doing that on its own.

The numbers

In three months, Dan has lost 8 kilograms. His deadlift has gone from 40kg — which was genuinely a struggle for him at the start — to 100kg. He can do press-ups properly now, which he could not do in October. He runs without stopping in the HIIT sessions when he used to walk half of them.

But the number that matters most to Dan is four. Four sessions a week, every week, for the last two months. He told me: "I have never stuck with anything fitness-related for more than a fortnight before. This is different because I actually look forward to coming."

What actually made the difference

I asked Dan what changed for him and he gave me three things. First, the classes are structured so he does not have to think. He just turns up and follows the programme. Second, the other members made him feel welcome from day one. Third, the coaching. His words: "You actually correct my form and explain why. I have never had that before."

That last point matters more than people realise. Good coaching is not about shouting at someone to push harder. It is about teaching them how to move properly, progressing them at the right pace, and giving them confidence that they belong in the room.

What comes next

Dan wants to hit a 140kg deadlift by the summer. He wants to get to the point where he can do ten strict pull-ups. He has gone from a bloke who nearly drove home from the car park to someone who is setting real training goals and working towards them every week.

That is what consistency and good coaching can do. It is not complicated. It just takes someone brave enough to walk through the door in the first place.