Why We Have an Onboarding Process

Our Onboarding ProcessOnce you've reserved your spot for our 14-Day Trial for just $14, you'll be added to our waitlist. A spot typically becomes available within 7–10 days.You will then be sent a short questionnaire so we can learn more about you, including your goals, training history, and any injuries or physical concerns. Once we receive your questionnaire, our Head Trainer and Movement Specialist will review it carefully. If we feel Forge is not the right fit for your needs, we'll let you know by email at this stage. If we believe you may be a good fit, you'll receive a link to book a phone consultation with available times we have. This conversation gives us the opportunity to get to know you better, understand what you're looking to achieve, and answer any questions you may have. It also gives you the opportunity to learn more about Forge and decide whether we're the right fit for you.If everything looks good after the call, you may then be offered the opportunity to take part in our 14-Day Trial.If we think there are concerns you may be required to complete a 7-point movement assessment, you will need to attend Forge in person. We will send you the assessment times we have available. Please note that these are the only appointment times available. Once you have completed your assessment at Forge, please allow up to 72 hours for a final decision. You will be informed of the outcome by email.Please remember, if we decide not to offer you a trial, it is for a good reason. This is based on safety, your ability to move safely, or a lack of the fundamental movement skills required to participate in our training program. If we decide that Forge isn't the right fit for you at this stage, we'll also recommend the next steps we believe you should take to help you progress safely on your fitness journey (Please note that this is only a recommendation. The final decision on how you choose to move forward is entirely yours)Please RememberThe 14-Day Trial is for both you and the Forge Fitness team to determine if we're the right fit for each other. During your trial, we'll assess your movement quality, attendance, punctuality, willingness to follow trainer instruction, ability to follow our programming, and how well you fit within our supportive community.Our guidelines are based on years of coaching experience and are in place to keep everyone safe while showing respect to our trainers and members. Forge has strong values, and these guidelines must be followed to be part of our community. If these guidelines are not followed during your trial, we reserve the right to end your trial early.The 14-Day Trial is a two-way assessment. Please remember that this trial comes at a significant cost to us and is offered as a goodwill gesture, allowing you to try before you buy and potentially save a considerable amount of money.While you're deciding whether Forge is the right fit for you, we're also assessing whether you're the right fit for Forge. Protecting our caring, supportive community is extremely important to us, and we work hard to maintain the values and culture that make Forge what it is.At the end of your 14 days, we'll have a final conversation. If we believe Forge is the right fit for you, and you feel we're the right fit for you, we'll offer you a membership.With the trial there are no contracts, no obligation to stay, and no pressure. We don't take or hold your credit card, we cannot use your card at all, we won't chase you with emails, texts, or sales calls. If we feel that Forge isn't the right fit for you, we'll let you know. Please don't take this personally. Just as not every workplace, school, or sports team is the right fit for everyone, the same applies to Forge.Our final decision will always be based on your safety, your ability to participate in our training safely guideless, and our coaching standards. Our goal is to ensure the best outcome for both you and our community.Please note, if our guidelines are not followed over the trial the trial will be cancelled immediately - you will be sent a email why.

It really doesn't matter if you join at the start or halfway through a training block. Every member at Forge trains on their own individual program, with their own weights, reps, sets, and progression based on their current ability and goals. When you start, our priority isn't loading up the bar with weight. In fact, we often don't want you lifting heavy at all initially. Our focus is on teaching you the movements, helping you understand the process, and ensuring everything is performed safely and correctly. Information, education, and understanding the why behind your training are key parts of the Forge experience. We want you to know not only what you're doing, but why you're doing it and the outcome it is designed to achieve. Don't worry — we do not thrown into the deep end and say go for it or run around at breakneck speed, that is how injuries happen. Training at Forge is structured, methodical, and doing it right takes time How will I know what to do and where to go during a session? Every session starts with a focused movement perp - getting the body ready for the work ahead. Then your trainer will demonstrate every movement, explain its purpose, and ensure you know exactly what to do and what muscles you should be working. Everything at Forge is highly structured and methodically organised. We make sure you understand the layout, the process, and exactly where you're going every step of the way. Not only will you have a trainer by your side to guide you, but you'll also have television screens throughout the training floor displaying every exercise, rep range, set, rest period, and where you will be moving to next. Everything is laid out clearly and designed with purpose and intent. This is strength training is counting reps, sets focusing on movement quality We take our time, we rest appropriately between sets to allow for the next set to be productive. Building muscle and keeping injury free takes long-term structured programing - changing the body the right way takes time the correct time and volume for each muscle group. The system is designed to make the process simple, clear, and easy to follow, allowing you to focus on what matters most: you understand what you are doing and why, moving well, good sets, building your body, and staying safe.

Training at Forge is about far more than simply looking better or changing your physique.Forge is a professional training environment built on ethics, experience, and what science shows actually works. Everything we do has a purpose and a desired outcome.Our training programs are designed to build a body that is stronger, healthier, robust and more injury resilient - making you more capable, and better prepared for life. We focus on improving with Hypertrophy strength training, movement quality, balance, mobility, stability, endurance, and overall physical capacity.First and foremost we focus on teaching movement quality, education, ensuring you perform movements correctly, also you understand not only what you are doing, but why you are doing it and the outcome it is designed to achieve.The training programs are structured in 12–14 week blocks, allowing performance and progress to be tracked and measured against predefined targets, working to a set outcome. At the end of each block your progression and results are analyzed, broken down in detail, and you will receive a comprehensive report outlining your key metrics and areas of improvement giving you a clear understanding of your training, improvements, strengths, and areas requiring further development. This information helps shape your future training, ensuring your training remains as individualized and effective as possible.Preset training in blocks allows us to carefully manage each person's training volume and workload to optimise adaptation while providing the appropriate time for recovery. This helps maximise training output while supporting our commitment to maintaining a zero-injury rate.For athletes and high performers, our programming develops strength, power, speed, coordination, and athletic capacity using proven training principles.Whether your goal is the Forge body decomposition program, build muscle by Hypertrophy, improved athletic performance, or simply to look better, feeling stronger, moving better and be healthier, our focus remains the same:We do not train for the next six weeks.We train for the next sixty years to become better session-session.As part of the block training process, you will receive a detailed progress report that tracks your performance throughout your entire time at Forge. This allows you to monitor long-term progression and compare your results on the same movements from when you first started training with us.

Forge provides a detailed nutrition program free of charge when you first start with us. For most people, this is all they need and contains the information, education, and guidance required to achieve excellent results. For those who require additional support, accountability, or a more personalised approach, we have an in-house nutrition specialist and a range of nutrition programs that can be tailored specifically to your goals, lifestyle, and needs. It is important to understand that Forge is not a weight loss program. Forge is a body recomposition program focused on improving body composition by building muscle, reducing body fat, increasing strength, and creating a healthier, stronger, and more resilient body. If your only goal is to lose weight as quickly as possible or a large amount. Forge may not be the right fit for you. Nutrition plays a major role in the results our members achieve at Forge Fitness. One of the biggest misconceptions in the fitness industry is that cardio should be the primary tool for weight loss. In reality, this is rarely a sustainable long-term approach. For the vast majority of people, the biggest factor affecting body composition is not how much exercise they do, but what they put in their mouth and the quality of the food they eat. Sweating does not burn body fat - Likewise, relying on calorie numbers displayed on gym equipment or wearable devices is a very poor way to measure calorie expenditure. Scientific research has consistently shown that many fitness trackers, cardio machines, and wearable devices can be inaccurate, with error rates often ranging from 30% to 80% depending on the device and activity being performed. Unfortunately, much of the fitness industry continues to promote myths and misconceptions around fat loss, calorie burning, and exercise. The approach we use at Forge is based on what science consistently shows works. We are not a weight loss facility - Body recomposition is what we do, and it is completely different. Strength training changes body composition by building muscle, increasing metabolic demand, and creating a stronger, more athletic physique. It develops a body that is stronger, more resilient, more capable, and more resistant to injury. Cardiovascular training serves a different purpose. Cardio is primarily for improving the health and function of your heart, lungs, and cardiovascular system. While it can contribute to energy expenditure, it should never be viewed as the primary solution for fat loss. The fitness industry has spent years promoting excessive cardio as the answer to weight loss, but what often happens when people stop doing large amounts of cardio without addressing their nutrition? The weight returns, and in many cases they end up back where they started or worse off than before. Nutrition is what ultimately drives body composition change. Nutrition is what helps reduce body fat, reveal muscle definition, improve health markers, increase longevity, and create the lean, healthy, athletic look that most people are aiming for. At Forge, we believe that approximately 70–90% of the results most people seek come from improving their nutrition habits, while training provides the stimulus that builds strength, muscle, fitness, and resilience. We have found that if you are not willing to make changes to your eating habits before coming to Forge, and are looking for someone else to do it for you, then Forge is probably not the right fit. Ultimately, the responsibility lies with you.

The Forge Training Facility has a wide variety of high-quality, specialized equipment, setting us apart from any other group facilities. We offer only the best: smith machines, Leg Press, squat hacks, belt squats, cable machines, power racks, assisted pull-up machine leg extension and curl machines, hex bars, power racks, barbells, front squat bars, Concept2 Rowers, BikeErgs and much more.

Unlimited Plan - Month-to-Month: can be canceled only requiring 5 days notice in writing. Once canceled, any remaining days on the plan can still be used until the end date of the billing period. Your Payment Details We do not have access to your card or payment details at any time and cannot use your card information in any way. All payment details are securely stored with one of the largest payment providers in the United States. Once you complete your 14-day trial, the decision to continue is completely up to you. There is absolutely no obligation to stay on or continue your membership. It is completely up to you to purchase a membership. We will not message you, call you, or pressure you to become part of Forge. We firmly believe that your experience during your trial will make that decision for you. If you decide not to continue, Forge simply is not the right fit for you — and that is completely fine with us. No hidden fees. No cancellation fee. No joining fee.

The Perfect Fusion of Progressive Strength Training our main focus, Mobility, Agility, Endurance, Balance, and Cardiovascular Fitness Split training divides workouts into specific muscle groups and movement patterns, preventing overtraining and allowing adequate recovery for each group. This approach minimizes overall fatigue by giving muscles the time they need to repair and grow while you focus on other areas, aiding in the development of a better physique and significantly reducing the risk of injury. Hours of Operation Monday - Saturday Sessions are 50 minutes: 5:00 AM 6:00 AM 7:00 AM 8:30 AM Midday 4:30 PM 5:30 PM Friday Same as above, but the last session starts at 4:30 PM (no 5:30 PM session). Saturday Open Gym: 8:30 AM - 10:30 AM Why No Sessions In The Weekend? Rest + Recovery is just as important as work time. We do not hold sessions over the weekend because rest and recovery are essential for a healthy body and effective training. Proper recovery helps prevent fatigue, supports muscle repair, growth and maximizes performance. Even if you decide to use the open gym on Saturday, we recommend avoiding excessive lower-body work. Monday is our designated lower-body training day, and overloading with too much volume beforehand can impact your results and recovery. This is a very well balanced training program with built-in rest and recovery to ensure sustainable progress. It’s not a WOD or random workout approach—this is intentional, science-backed training designed to build strength, resilience, and long-term success and safety. Weekly Program Breakdown Hypertrophy – 360 Science-Based Strength and Movement Training Our hypertrophy training is built on proven strength principles — progressive overload, structured programming, and measurable progression. These sessions focus on: Increasing lean muscle mass Improving structural strength Enhancing joint stability Building long-term resilience Alongside your primary compound lifts, we include carefully selected accessory movements that align directly with your overall training program. These movements are designed to: Improve your ability to move efficiently in all planes of motion Increase range of motion Strengthen connective tissue Improve muscular balance Help resist injury Build overall performance capacity This is not random volume. Every movement has a purpose. Every phase builds on the last. Monday Purpose: Focus on all lower body muscles Lower Body Strength - Legs, Glutes, Back, Hamstrings, Quads, Abs + Conditioning Tuesday Purpose: Work muscles groups used for pulling Upper Pull Day Strength - Back, Biceps, Abs, Core + Conditioning (muscles worked used for pulling) Wednesday Purpose: Work muscles groups used for pushing Upper Push Day Strength - Chest, Triceps, Shoulders, Abs + Core + Conditioning (muscles worked used for pushing) Thursday – Power Development Power Development focuses on training your Type II muscle fibers — the fast-twitch fibers responsible for explosive strength, speed, and rapid force production. Sessions emphasize fast, controlled movements performed under strict supervision and technical guidance. This is not random or reckless speed work. It is precise, coached, and intentional. By improving reaction time, balance, joint control, and tendon strength, we help reduce injury risk and improve overall movement quality — both inside and outside the gym. This style of training enhances: Training these Type II muscles greatly can helps prevent falls, simple things like getting up off the ground as we age. Quick reaction ability Athletic movement quality Tendon and ligament resilience Balance and stability Coordination and movement efficiency Injury reduction through better neuromuscular control Friday Full-Body Strength – Controlled Intensity Our Full-Body Strength day targets all major muscle groups to build balanced strength and overall fitness. This session is intentionally paced than the earlier strength days in the week. However, it avoids heavy compound lifts. Why? Because as we move toward the weekend, recovery becomes the priority. Instead of maximal compound loading, this day focuses on building in less overload : This approach allows you to train the entire body while reducing nervous system fatigue from heavy compound work earlier in the week. Saturday – Open Gym 8:30-10:30 AM You may want to focus on a specific part of your body, need help mastering a movement, or seek technical advice. Perhaps you're looking for a personalized workout plan tailored to you. If you missed a day during the week, don't worry—we have all the daily formats available, which can be displayed on the big screen with every weight, rep, and set included. Our trainers are always here to assist and support you. Sunday Full Day Rest & Recovery (very important) Recovery is not optional — it is part of professional strength training. When volume and overload accumulate through the week, the nervous system experiences fatigue. If this fatigue is not managed properly, it increases the risk of injury, reduces performance output, and limits progress. True strength development requires recovery time. We recommend at least two days per week where the body can fully recuperate — allowing: Nervous system restoration Muscle repair and adaptation Tendon and ligament recovery Hormonal balance Reduced injury risk This structured recovery prepares you to enter the next training week fresh, strong, and ready to progress. We strongly do not recommend heavy lifting over the weekend. Adding additional overload during this recovery window can delay nervous system restoration and interfere with adaptation. I Professional strength training is not about doing more. It is about doing what is required — and allowing the body to adapt. Recover well.

Forge Fitness OC RSM - Is A World Class Training Facility Impeccable Cleanliness: Forge Fitness takes pride in maintaining an immaculate environment. We believe a tidy space reflects our commitment to excellence. Forge would be one of the cleanest group facilities in California. Spacious and Well-Equipped Bathrooms: Our facilities are designed with your comfort in mind. The women's area features two spacious toilets and showers, equipped with body wash, shampoo, and conditioner. The men's amenities include two toilets and a roomy shower, offering the same thoughtful amenities. Comfortable Climate: We keep the gym fully air-conditioned when necessary, ensuring a refreshing and pleasant environment, even during the hottest summer days. Stay Hydrated: Quench your thirst at our free filtered water station. Staying hydrated is essential, and we make it convenient for you. Top-Notch Equipment: Expect nothing less than the best. Our equipment is meticulously maintained and up-to-date, providing everything you need for an effective and enjoyable workout. Secure Lockers: Store your belongings worry-free. Our lockers are spacious and lockable, ensuring a secure spot for your items while you focus on your fitness journey.

Everything you need is right at your fingertips. Book sessions, track your progress, stay up to date with your training, access movement and exercise videos, view recordings of training sessions, and see what is coming up in the next training block. Everything you need to know is available in your very own app. This is an individual app created specifically for Forge, designed to support your training journey every step of the way.

Q: What's the process to join Forge?Step 1: Secure your place on the waitlist.Step 2: You'll receive a questionnaire covering your goals, injury history, training experience, and lifestyle.Step 3: We'll arrange a phone consultation to discuss your questionnaire in more detail and determine whether Forge is the right fit for you—and whether you're the right fit for Forge.Step 4: If we have any concerns about movement quality or injury history, we'll book you in for a 7-point Movement Assessment.Step 5: If we're both happy to move forward, we'll issue your 14-day trial. For some people, this happens after the phone consultation. For others, it will be after the movement assessment. In some cases, we may decide not to proceed if we don't believe Forge is the right fit.Please note: We typically have a 7–20 day waitlist, depending on current availability.