Perform First isn’t a cookie-cutter workout plan. Our programs are built by certified human movement specialists and performance coaches who emphasize proper movement, strength, and injury prevention. Each phase is designed to build real capability, not just burn calories.

No — you can begin with just your body weight. However, as you progress, we recommend adding basic equipment such as dumbbells, resistance bands, or a stability ball to expand your training options and support long-term progression.

When you join, you’ll complete a brief readiness and movement assessment. From there, the system tailors your training volume, exercise selection, and progressions based on your current fitness level and goals.

You can train anywhere. Perform First programs are adaptable for both home and gym environments, offering exercise variations to match your available space and equipment.

Most sessions range from 35 to 55 minutes, depending on your selected program. Each session follows our proven structure — warm-up, strength or movement focus, and a short finisher or recovery component.

Both. Our system is designed around improving movement quality, increasing lean muscle, and supporting metabolic health — which naturally promotes body composition changes and sustained energy levels.

Absolutely. Whether you’re returning to training or starting fresh, our phased approach meets you where you are. Each level builds upon the last, improving movement efficiency, strength, and confidence without unnecessary intensity or risk.