How it works.

The 3-phase CoGym System starts with weekly in-person coaching at CoGym, then adds independent workouts in each phase as you build skill, judgment, and consistency. Most clients reach autonomy in 4 to 6 months, when weekly in-person workouts phase out and are replaced with lower-touch coaching.

  • CoGym coach demonstrating belt squat technique during coached workout

    Phase 1: Foundations

    $295/month

    Learn the movements, technique, and principles behind effective training.

    1 coached workout per week

    1 independent workout per week

  • Client performing barbell squat under coach supervision at CoGym

    Phase 2: Competence

    $295/month

    Practice independent workouts with programming, tracking, and weekly in-person coaching support.

    1 coached workout per week

    2 independent workouts per week

  • Client completing a solo workout prescribed by CoGym Head Coach, Griffin Connors

    Phase 3: Autonomy

    $95/month

    Transition into lower-touch coaching as you need less supervision.

    3 independent workouts per week

    1 hour of check-in time per month

    (check-in time can be live or digital)

Structure without supervision.

All independent workouts are delivered through the CoGym training app. Every session includes the full exercise sequence, sets, reps, rest periods, and video demonstrations. Your coach programs everything in advance and adjusts your workouts based on your performance.

CoGym training app screenshot showing an independent workout with estimated duration, required equipment icons, coach instructions, and a list of exercises with sets, reps, and rest periods

Measurable results.

CoGym uses physical metrics and a lifestyle index to establish your baseline CoGym Score and track progress over time.

Book a free coaching call to get started.

  • Physical metrics: cardio fitness, body composition, grip strength, and mobility

    Lifestyle index: sleep, steps/activity, alcohol, hydration, meditation, and sauna/cold exposure

  • Testing gives you a baseline to compare against over time. Retesting shows what changed and which areas still need improvement.

  • Your physical metrics and lifestyle index are combined into one score out of 100. Missing points highlight areas for improvement.

A sample digital scorecard for a client tracking their CoGym score

Progress tracking.

Your day-to-day metrics are tracked in the CoGym training app. Body composition can come from your in-studio scan or smart scale, while steps, sleep, and activity can come from your wearable. Your coach can see the same data alongside your workouts between sessions.

CoGym client progress dashboard showing a completed coached workout, walk, and weigh-in for April 9th, plus a progress grid for steps, sleep, body weight, body fat, resting HR, lean body mass, and caloric burn.