Trainaside

Strength · Confidence · Independence

Built for
what you can do
next.

Train alongside them, not just for them.

Trainaside is a strength and fitness platform built for adults with Down syndrome. Every program helps you train safely, build confidence, and make progress together.

Start training together How it works

six month program, with our Elevate and Educate course included at no additional cost.

Trainaside film cover featuring a person completing a deadlift

The mission

Training that starts from capability, not from a list of limitations.

Trainaside gives adults with Down syndrome structured training that builds real strength, fitness and confidence, so they can do more for themselves every week.

Get stronger

Real strength training, started at the level you're at and progressed gradually, one small step at a time.

Build confidence

Every session is built to be finished. Finishing what you start, week after week, is how confidence grows.

Train safely

Clear set-up, good form and the right load for your body, so every session is safe and worth doing.

Track your progress

See what's changed from month to month. Progress you can see is what keeps you coming back.

Enjoy moving

Sessions that feel good to do, so training is something you look forward to, not something you put up with.

Train with your people

Family, friends and support workers can train alongside you, not just stand and supervise.

Build healthy habits

Simple routines that hold up through a busy week, so training becomes a normal part of life.

Grow independence

Build the skills and confidence to run your own session, in your own gym, on your own terms.

Real progress

Keep going.

Every session adds something. Keep going, and look how far it takes you.

Two brothers training together, the starting point of the journey
Before

Before the strength, the confidence, the habit.

Stronger and more confident after consistent training
After

Stronger, more confident, and still moving forward.

For families & support workers

COACHING MADE SIMPLE. OPEN THE SESSION AND START.

Worried about getting it wrong? Trainaside gives you the knowledge to train an adult with Down syndrome with confidence: what to do, how to adjust, and what to say. You stop standing back and start training together, and you build your own fitness along the way.

Every session has a role for you too. This isn't just their workout, it's something you do together.

  • Learn what good form looks like and how to correct it kindly
  • Set up every exercise so it's safe and comfortable for their body
  • Keep sessions fun, so they look forward to coming back
  • Track progress, so you can see what's changing week to week
  • Build a routine that holds up through a busy week
  • Celebrate wins in ways that mean something to them
Start training together
A coach kneeling beside an adult training with a dumbbell on a bench

The offer

One payment.
Everything included.

The full six month program. PLUS the Elevate and Educate course, included free. Your program begins with bodyweight and builds through all six categories. Your course opens the moment you join.

Built around them. Priced for your family.

01

Six month program

Four sessions a week for six months, with new exercises each month so training stays interesting and keeps progressing. Every exercise is filmed step by step, with easier and harder versions, so you always know what to do next.

Start training together

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02Included

Bonus: The Elevate and Educate Course

Everything we've learned from training someone we love with Down syndrome, shared with you. Real stories, practical lessons and a deeper understanding of the person you're helping. Yours free, and open as soon as you join.

Included with the six month program

03a monthOne membership, built for the both of you.

Ongoing membership

After your six month program, keep training.

Continue when you're ready

Six months to learn all six exercise categories: bodyweight, resistance bands, TRX, dumbbells, barbells and kettlebells. By the end, you will know how to do everything.

  1. 01

    Bodyweight

  2. 02

    Resistance bands

  3. 03

    TRX

  4. 04

    Dumbbells

  5. 05

    Barbells

  6. 06

    Kettlebells

Minimal equipment for the first 3 months, train at home or in any gym. No specialist kit required.

Full warm-up and stretching routines included in every session, all the way through the program.

Portrait of the Trainaside founder outside a training facility

Why Trainaside exists

It started with MY BROTHER.

I have a brother with Down syndrome. His name is Kayah, and Trainaside was built from years of training alongside him.

When we started, Kayah couldn't do a push up. So we started at the wall, then the bench, then his knees. Eventually, he did his first full push-up.

I still remember watching him push himself to the top. I gave him the biggest hug. To anyone else, it was just a push-up. To us, it represented every step that came before it.

Balance was another challenge. Kayah struggled to stabilise himself during certain movements, particularly when lifting. I learned how to adapt exercises for him, create the right progressions and make training work for his abilities.

Years later, he became an incredible weightlifter.

And that's what taught me something: the right starting point can change what's possible.

Trainaside exists to give people with Down syndrome that starting point, with the right progressions, the right support, and the confidence to keep moving forward.

Because when you get the first step right, there is no telling how far someone can go.

Founder, Trainaside

One movement, five versions

Scale it down. Then scale it back up.

Everyone starts where the first rep is achievable, then progresses when they're ready.

Trainaside is built for two people training together: the individual with Down syndrome and the person beside them, a family member, friend or support worker.

You train together. You progress together.

Hover or tap each photo to explore the exercise and its progression.

  1. Wall push up demonstrationStart here
    Wall push upStanding, hands on the wall. The easiest way in, build the pushing pattern with almost no load.
  2. Incline push up demonstrationStep 2
    Incline push upHands on a bench. More bodyweight through the arms, same shape, still very achievable.
  3. Knee push up demonstrationStep 3
    Knee push upOn the floor from the knees. Real push-up range with a shorter lever.
  4. Push up demonstrationStep 4
    Push upFull push up from the toes, the goal position, held strong from head to heels.
  5. Decline push up demonstrationAdvanced
    Decline push upFeet raised on a bench. More load through the shoulders for anyone chasing the next level.

Frequently asked questions

Questions before you start

Still have questions? Reach out via email at jarmahn@trainaside.com.

Start today

Six months of training.
One clear plan.

Get the full six month Trainaside program: four sessions a week, with every exercise on video and easier and harder options built in. Plus the Elevate and Educate course, included free.

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Stay updated

Not ready to train yet? Stay in the loop.

Keep up to date with Trainaside: training tips, new exercises and updates on what we're building. Free to join, unsubscribe any time.

The newsletter is separate from the Starter Program and doesn't include the course or any paid content.