Grains & Gains - Learn the basics of fitness, healthy cooking, and gym equipment!

Want to learn the skills you need to make decisions about your health and wellbeing? Or get the inside scoop on how gyms work, without the pressure of signing up or going it alone?

These sessions might be for you!

Grains & Gains is a free 4‑week program for 16–25-year-olds to build practical health and wellbeing skills.

What to expect

• Quick, beginner-friendly fitness sessions delivered by a personal trainer

  • Try different types of fitness session styles to see what you like including Pilates, weight training, boxing, gym workouts, and swimming!

• Cook easy healthy meals (simple + affordable) that you can take home with you and make again and again

• Gym walkthrough (week 3): learn equipment basics and how to get started

• Small group, supportive vibe and no judgement

Participants will do supported fitness sessions, cook easy healthy meals, and complete a gym walkthrough to learn the basics of equipment and how to get started safely.

No experience is needed - this program is designed for beginners and anyone wanting a fresh start in a supportive group. Spots are limited.

FAQs

• “I’ve never been to a gym.” That’s who it’s for: week 3 includes a walkthrough of a gym, and you can ask any question.

• “What if I'm not fit?” You don’t need to be. Sessions are beginner-friendly and you go at your pace.

• “I don’t know how to cook.” We keep it simple; basic skills and recipes you can repeat.

• “Will I be judged?” No. Supportive group, no pressure, and a neurodivergent-friendly facilitator.

• “Do I need gear?” Just comfy clothes and a water bottle. We’ll guide you on the rest.

This is a drug and alcohol-free event

BALLARAT YOUTH SERVICES FREE PROGRAMS

• Safe, accessible and fully staffed by our friendly youth workers

• A diverse range of activities to suit all interests

• Builds social connection amongst young people

Questions? Accessibility needs? Want to chat more before signing up? Please contact youth@ballarat.vic.gov.au for more information.

City of Ballarat is committed to creating and maintaining an organizational culture of child safety. Council has a zero tolerance for child abuse and recognizes that protecting children and the prevention and response to child abuse is a community responsibility’