Gym programme in Sastamala: a clear plan for your training
One of the most common reasons people stop going to the gym is simple: they do not know what to do. The first visits are spent wandering between machines, and motivation fades when the results do not come.
A clear gym programme makes things easier. You know which exercises you do, in which order and with which weights. As a member you can ask for a free training programme: our staff write it with the help of AI and check it. Would you prefer a personalised programme created by a trainer? You can order that separately.
Join now: new members pay €28 / 4 weeks →normally €34 / 4 weeks; campaign price valid until 31 December 2026
A free training programme for members: AI-PT
As a member you can ask for a free training programme. Tell us your goals and starting level in the form. Our staff write the programme with the help of AI, check it and email it to you as a PDF within 24 hours. The programme does not include personal technique coaching in the gym.
The service is meant especially for when the gym is new to you and you do not know where to start. The programme gives your first gym visit a clear framework.
How to get your own training programme
- Join as a member. The free training programme comes with your membership.
- Open the AI-PT page and ask for a programme by filling in a short form about your goals and starting level.
- You receive the programme by email. Our staff write it with the help of AI, check it and send it as a PDF.
- Train with the programme. It tells you what to do next.
Who is AI-PT best for?
- A beginner who does not know where to start: the programme tells you clearly
- Someone returning after a break who needs structure back
- A busy person who wants a clear plan without doing the planning themselves
- Anyone who wants to try a ready-made programme before considering a paid gym programme
A personal gym programme from a trainer
The free training programme is a good starting point. If you want a programme built by a trainer, there are two paid options.
Personal gym induction (full-body programme): €78
Includes an initial assessment by phone, a personal gym programme and a session at the gym where your trainer guides you through the programme. The whole body is trained every session. Especially suitable if you train 2–3 times a week.
Personal 2-day split programme: €123
A tailored programme from beginner to upper intermediate. It divides your training into two different workouts, following a clear plan. Suitable if you train more often and already have the basic movements under control. If you want guidance in the gym in addition to the programme, you can book a personal trainer session (€45).
Who is a gym programme for?
A beginner: You do not know where to start or which machine to touch? As a member you can ask for a free training programme. The programme gives you a clear framework, and your first gym visit is easier.
Someone looking for results: If your goal is clear, planned training supports progress better than just “going to the gym”. A programme helps you aim your training at your goal.
Someone returning after a break: A new programme gives you a concrete starting point. You know where to begin.
A more experienced gym-goer: If your programme has fallen apart or your progress has stalled, a trainer builds a new framework from your goals.
Do you need a trainer with you at the workout?
A gym programme tells you what to do. If you want a trainer with you in the gym, you can book personal trainer sessions separately. The trainer corrects your technique, keeps your motivation up and shows you the movements in practice.
Nostelema: a gym in Sastamala for all levels
Nostelema is a local, independent gym on Tampereentie in Sastamala. About 500 m² on two floors, a big free-weight area, ePassi/Smartum/Edenred accepted and a free AI-PT programme for all members. Our members rate us 4.9/5 on Google (over 20 reviews).
A basic membership includes access 5:00–23:00. You can get round-the-clock access (including night hours) with a one-time €8 upgrade.
Read more about the gym and memberships →
Join now: new members pay €28 / 4 weeks →normally €34 / 4 weeks; campaign price valid until 31 December 2026
Frequently asked questions about gym programmes
Is AI-PT really free?
Yes, the service is free for all Nostelema members. You need a valid membership.
What is the difference between the free AI-PT and a paid gym programme?
AI-PT is a free starting point for members: you fill in the form, and our staff write the programme with the help of AI, check it and send it to you as a PDF. The programme does not include personal technique coaching in the gym. A paid gym programme is built by a trainer based on your goals, your starting level and any limitations you have. The gym induction (€78) also includes a session at the gym where your trainer guides you through the programme.
Do I need previous experience?
No. Both AI-PT and a personal gym programme suit beginners: no previous experience is needed.
Is a gym programme included in the membership?
The free AI-PT programme is included in the membership. A personal, tailored gym programme is a paid extra service.
Ask about a training programme
Tell us your goals and how often you train, and we will suggest a suitable programme. As a member you can also ask for a free training programme.