1) What is Build It Back?

Build It Back is a structured 12-week exercise programme designed to help you rebuild a consistent routine, feel confident in the training again, and progress without overwhelm. Everything is planned for you in the app: exercises, sets, reps, rest and timing.

2) Who is this programme for?

It’s for anyone returning to the exercise or the gym after a break, wanting more structure, or feeling stuck with where to start. It’s especially good if you want a plan that feels supportive and realistic, not intense or “all or nothing”.

3) Do I need to be fit already?

No. You don’t need a fitness base to start. The early phase is designed to ease you in and build confidence.

4) What’s the difference between Full Programme and Independent?

Build It Back – Full Programme is the supported cohort: you get the app programme plus a weekly check-in and optional form-check video feedback.
Build It Back – Independent is self-led: you get the full 12-week app programme (start anytime), but no check-ins or form feedback.

5) When does the next supported cohort start?

The next supported cohort starts Monday 2nd February 2026. Enrolment closes shortly before the start date (see the sales page for the current close date/time).

6) Can I start at any time?

Yes - the Independent option is designed as a start-anytime programme. The Full Programme (supported) runs as a cohort so support is delivered in a clear weekly rhythm.

7) How many workouts per week is it?

Each week has 3 sessions planned in. Two is enough, three is a bonus.

8) How long are the sessions?

Most sessions land around 1 hour but there is clear guidance on how to adapt sessions if you are short if of time.

9) Is there cardio included?

Yes. There is a light cardio exercise at the beginning of each session to warm the body & an option cardio finisher at the end. Cardio guidance is given using RPE (effort) so you can match it to your fitness level.

11) How do I choose the right weights?

You’ll receive guidance on picking weights in the PDF, clear guidance in the app throughout the programme and with the Full programme you can ask any questions about weights in the weekly check-ins.

12) I’ve never stepped in a gym before, is the programme for me?

If you’ve never been in the gym before I’d suggest the Full Programme so you can benefit from the check-ins and support - I’d also recommend you go to a gym that is staffed.

13) What equipment do I need?

A standard gym is ideal: dumbbells, a few machines, and cardio equipment. There are free weight alternatives to all machine options given in the app. The programme can easily be adapted to do at home - if you want to do it at home email me and let me know what equipment you have and I can help you decide if it will work.

14) I’m nervous about the gym. Will this help?

Hopefully yes! That was the intention in building the programme. Sessions repeat intentionally so things feel familiar quickly. The plan is clear, structured, and avoids unnecessary complexity so you spend less time wondering what to do.

15) What support is included in the Full Programme?

You’ll receive a weekly check-in message for accountability and support. You can also send short form-check videos if something feels unfamiliar.

16) What are the boundaries on support and form checks?

Support is designed to be consistent and manageable:

• Weekly check-in from me to see how you are getting on

• Replies are within 2 working days (Mon–Fri)

• Form-check videos are optional and limited to 2 per week which should cover all main lifts.

• You can leave notes / comments on sessions in the EverFit App for me to read - these will be useful for the weekly check-ins.

17) What days do the sessions fall on and do I have to stick to those days?

The sessions are plotted in Monday, Wednesday and Friday on the app but you can move them within the same week to days that work for you.

17) What happens if I miss a week or cant complete all the sessions

If that happens you’ll move on to the next week and just carry on with the programme, its builds slowly so it shouldn’t be a big shock to the system.

18) What if an exercise hurts or doesn’t feel right?

Stop the movement and choose a simpler alternative (a machine version, reduced weight, bodyweight or small range). We can chat about it in the check-in. If it’s sharp pain, dizziness, chest pain, or anything that feels wrong, stop and seek support in the gym. This programme isn’t a replacement for medical care.

19) Can I do this if I’m pregnant, post-natal, or managing an injury/condition?

You may need a more personalised plan. If you’re pregnant/post-natal, returning from surgery, or managing a condition please email me to hello@tendwellbeing.com and we can discuss whether it might be suitable for you.

20) What is the refund policy?

For the Full Programme, there’s a 14-day try-it guarantee starting from the cohort start date. If you decide within the first 14 days it isn’t right for you, you can request a refund. After 14 days, refunds aren’t available. For the Independent Programme there is a 7-day-try-it guarantee from the start date, if you decide within the first 7 days it isn't right for you, you can request a refund.