What to expect in your first personal training session

Your first session with a personal trainer isn't a fitness test; it's a chance to get to know each other. The trainer wants to understand your goal, your level and your limits, and you want to see how they work and whether they suit you. The better you prepare, the more likely you are to leave with a clear plan and more confidence.

Before the session: how to prepare

Tell your trainer about yourself

In your booking notes or in the chat, describe your goal and your current level, any past injuries or health conditions such as back pain, high blood pressure or diabetes, and any medication that affects how hard you can push. This helps the trainer plan a safe session for you. If you have a health condition, or are pregnant, talk to your doctor before you start.

Eating and drinking

Have a light snack one to two hours before the session, such as a banana with yoghurt or a slice of wholemeal bread with cheese. Avoid heavy meals just before. Drink water throughout the day, and bring a bottle with you.

Clothes and kit

• Comfortable sportswear you can move in freely.
• Trainers suited to the type of session; yoga and Pilates are usually done barefoot.
• A small towel, and an exercise mat if the session is at home.
• For swimming: swimwear, goggles and a swim cap.

Get the space ready

If the session is at your home, choose a clear, well-ventilated space and move anything breakable out of the way. If it's at a gym, agree with your trainer in advance where to meet, and check that the gym will let them in.

What happens in the first session?

The details vary from trainer to trainer, but most first sessions go through four stages.

Getting to know you and your goal

Your trainer asks about your goal, your daily routine, your sleep and diet, and your past experience with exercise. Be honest: their plan will be built on your answers.

An initial assessment

Your trainer asks you to do a few simple movements, such as a squat, a forward bend or standing on one leg, to see your flexibility, balance and how you move. They may also take a few measurements, such as weight or waist size, if you agree. This isn't a pass-or-fail test; it's a starting point to measure your progress against.

Warm-up and the basics

After a warm-up, your trainer teaches you some basic exercises with light weights or your own body weight, focusing on good form rather than the number of repetitions. Don't try to impress, and tell your trainer straight away if you feel sharp pain in any joint.

Cool-down and next steps

The session usually ends with stretching and a cool-down. Your trainer then explains the plan they suggest: how many sessions a week, and what you can do between sessions.

A first session in Ramadan or in summer

• In Ramadan: the best time is often an hour or two after iftar, once your body has had water and food. If you train before iftar, keep the session short and light.
• In summer: avoid training outdoors between midday and mid-afternoon. Choose early morning, evening or an air-conditioned space, and drink water before and after the session.

If your first session is online

An online session goes through much the same stages, but it needs slightly different preparation:

• Test your internet connection, camera and sound a few minutes before the session.
• Place your phone or laptop far enough away for the trainer to see your whole body as you move.
• Choose a quiet, well-lit space and clear anything that might get in your way.
• Have ready whatever the trainer asked for, such as an exercise mat, or two water bottles in place of light weights.

Online, your trainer relies on what they can see through the camera, so tell them how you feel as you go, and don't hesitate to ask about any movement that isn't clear.

Privacy and comfort

• You can choose a female or a male trainer, whichever you are more comfortable with, and set this when you search.
• For home sessions, let someone in your household know when the session is, and a family member can be present if you prefer.
• For children's sessions, a parent or guardian should attend or stay close by.
• Keep your conversations with the trainer in the app, which protects you if you need our support.

After the session

Sore muscles are normal

It's normal to feel sore or stiff a day or two after the session, especially if you are a beginner. It usually eases within two or three days, and light movement, walking, drinking water and a good night's sleep all help you recover. Sharp pain, swelling or pain inside a joint is not normal, so tell your trainer and see a doctor.

Confirm and rate the session

After the session, confirm it in the app and write your review. An honest review helps others choose and helps your trainer improve.

Decide on your next step

If the trainer feels right, book your next session early to secure your time: consistency is what gets you to your goal. If you didn't feel comfortable, it's fine to try another trainer.

When to stop immediately

Stop exercising straight away and tell your trainer if you feel any of the following:

• Pain or pressure in your chest.
• Severe dizziness or feeling faint.
• Shortness of breath that doesn't ease with rest.
• Sudden, sharp pain in a joint or muscle.

In an emergency, call an ambulance on 997.

This guide is general information and doesn't replace medical advice, especially if you have a health condition or an injury, or are pregnant.

Haven't chosen your trainer yet? Read How to choose the right personal trainer, or see how booking works.