Nervous about the gym? What your first PT session is really like

If the thought of walking into a gym makes your stomach turn over, you are in good company. A lot of the people I train told me the same thing before their first session: they did not know how the machines worked, they thought everyone would be staring, and they were worried about looking silly.

So here is what a first session with me actually involves, so there are no surprises.

Before you arrive

When you book, I will ask about your goals, your health and any injuries. Be honest, even about the things that feel small. A sore knee, a bad back or a long break from exercise all change how I plan your session. If anything needs checking with your doctor first, I will tell you.

Wear clothes you can move in and trainers you are comfortable in. Bring a water bottle. That is it: you do not need special kit or a new wardrobe.

The first ten minutes

We start by talking. What do you want to change? What have you tried before, and what made you stop? What do you enjoy, and what do you dread? Your answers shape everything that follows.

Then I show you around. Where things are, how the main machines work, where to put your bag. Knowing the layout takes away a surprising amount of the nerves.

The session itself

A first session is not about wiping you out. It is about finding your starting point. We warm up properly, then work through a handful of movements: things like squats, a push, a pull and some core work, each one adjusted to what you can do today.

I will watch your form closely and give you one or two simple cues at a time, not a lecture. If something hurts (not just feels hard, but hurts), tell me and we change it straight away.

You will probably feel it the next day or two. That is normal. Gentle walking and drinking enough water help.

What you leave with

By the end you should know a few movements you can do with confidence, have a rough idea of how often you will train, and know what happens next. If you want to train on your own between sessions, I will show you a simple routine you can follow.

Questions worth asking any trainer

• How will you adjust sessions if I have an injury or a bad week?
• How will we measure progress, other than the scales?
• What support do I get between sessions?

A good trainer will be happy to answer all of them. If you would like to know how I work, have a look at work with me, or read what clients who were nervous at the start say now.