What happens at your first PT session (and how to feel less nervous)

Booking your first session with a personal trainer can feel like a big deal, especially if you have never really trained before. Most of the people who get in touch with me say the same thing: they want to start, but the thought of walking into a gym makes their stomach turn over.

That is completely normal. The best cure for it is knowing exactly what is going to happen, so here it is.

Before you arrive

When you book, I will confirm the time and send you directions to the gym at Dean Clough. If anything is worrying you, a bad back, a sore shoulder, a medical condition, or just nerves, tell me before the day. It helps me plan, and it means you do not have to explain it in the middle of the gym floor.

What to wear and bring

• Clothes you can move in comfortably. Old joggers and a T-shirt are perfect.
• Trainers with a flat-ish sole.
• A bottle of water and a small towel.
• A light snack an hour or two before, so you are not training on an empty stomach.

You do not need gym gloves, a belt, special shoes or a new outfit.

The first ten minutes: a chat

We start by talking, not training. I want to know what you are hoping for, whether that is feeling stronger, losing some weight, sorting out a niggling injury or simply not feeling lost in a gym. We go over any injuries or health questions, and what your week looks like, because a plan you cannot fit around work and family is not a good plan.

Then some simple movements

Next, I show you a few basic exercises. Usually a squat to a box or bench, a hinge (the movement behind picking something up safely), a push and a pull. We use bodyweight or very light weights. This is not a test, and nobody is going to make you do burpees until you feel sick.

It gives me a picture of how you move, and it gives you a feel for how I coach: what I say, how I explain things and how I adjust an exercise when something does not feel right.

At the end

We finish with a quick summary of what I noticed and what I would suggest. If you want to carry on, we talk about how often and which package fits. If you would rather think about it, that is fine. There is no hard sell.

Three things that make it easier

1. Ask anything. There are no silly questions. If you do not know what a machine is for, ask.
2. Say if something hurts. Discomfort from effort is fine. Pain is a signal to change something, and I would rather know.
3. Remember you are not being watched. In a one-to-one session the only person paying attention to you is the coach, and I am on your side.

If gym nerves are the main thing holding you back, have a look at my page on training for beginners.