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Your First Session with a Personal Trainer

Feb 27, 2019

Maybe you’ve thought about working with a personal trainer, but the thought of getting started strikes dentist-office-like fear in your mind.

You’re probably imagining what it will be like when you first step foot into the studio to meet with your personal trainer. You may be asking yourself - Will the trainer act like a drill sergeant and push me too hard? Will the studio be crowded? Will I be on display? Will this actually be the right solution for me?

Fear not, your first personal training session at Fitness Together will consist of a comfortable and well-orchestrated process to uncover your goals and talk through where you are feeling stuck. Your personal trainer’s goal will be to support you on your fitness journey and create a custom fitness program to meet your goals. The first session is designed to get to know you and your specific needs.

Typically, your first session with a personal trainer at Fitness Together will include some paperwork, a studio tour, a verbal consultation, and a brief workout and assessment. You’ll meet with the trainer in a private and comfortable setting.

Filling out forms

The first thing you’ll do is fill out a few forms. You’ll need to complete a physical activity readiness (PAR-Q) form, which is a standard in the industry. This questionnaire is designed to make sure you are ready to exercise safely and have no medical conditions. You’ll probably be asked whether you have a heart condition, any joint or bone injuries, chest pain and whether or not you are taking any medication. If you answer yes to any of those questions, you may need to get clearance from your doctor to begin an exercise program. Having a preexisting condition or injury is not a problem, as we often work with clients who have medical conditions, past injuries, and knee/back pain. Your personal trainer may just need more insight from your doctor to ensure your program is safe and effective.

Discussing your goals

Next your personal trainer will want to chat through your goals and barriers. Why do you want to start working with a personal trainer? What do you hope to achieve and why? What will reaching your fitness goal mean for your lifestyle? This is the perfect time to open up, so your personal trainer can help you develop realistic and measurable goals, and understand the areas that you’ll need the most support.

Getting to know you better

Next up, your personal trainer will talk to you about your current lifestyle. He or she will want to know about your work life, current fitness routine, hobbies, nutritional habits and challenges, sleep quality, and daily activities. This is an important part of the conversation because it will let your personal trainer know about lifestyle stressors and barriers that could impact your health and fitness routine.

Conducting fitness and body assessments

Your first personal training session may include various fitness and body assessments. These assessments aren’t meant to be difficult — they are simply designed to help your personal trainer better understand how your body moves and your current fitness level.

Your trainer will examine your posture and ask you to do some light movements, which will show if you have any imbalances or range of motion issues that could impact your ability to perform certain exercises. The movement assessment may also feature a set of exercises called the “Functional Movement Screen” which includes the deep squat, in-line lunge, hurdle step and shoulder, rotary and trunk stability tests — all of which help your trainer to identify if you have an increased risk of injury or have any contraindications that could hold you back from progressing.

There may also be other performance tests to assess your strength, cardio, flexibility and muscular endurance, using your own bodyweight, weights and machines.

The body assessments may include taking your weight, resting heart-rate and pulse, blood pressure and circumference measurements of your hips, chest, neck, waist, upper arms and upper thighs. While some clients may feel nervous about this part, you have to remember that a personal trainer is on your side, with no judgment, and they will want to celebrate every bit of progress with you along the way. You can't know how far you've come if you don't capture your starting point, so these measurements are essential to ensuring your progress.

Getting moving with a light and short workout

Once all the forms, conversation, and assessments are done - it’s time to get to do a mini workout to better understand your current fitness level and get you on your way to achieving your goals.

Putting it all together

Your trainer uses all of the information they’ve collected to this point to design a custom fitness program for you that incorporates strength training, cardio training, nutritional guidance, and regular reassessments.

Now you know what to expect out of your first personal training session, find your Fitness Together studio and request a consultation, and get on the path to achieving your health and fitness goals.


Schedule a complimentary fit evaluation so we can get to know you and your goals and build you a customized training program to reach them.