What To Expect During Your First Personal Training Session

Embarking on a fitness journey is an exciting and transformative decision. Hiring a personal trainer can be a great way to kick-start your fitness goals, as they provide guidance, accountability, and tailored workout plans. However, if you've never had a personal training session, you might wonder what to expect during your initial session. The primary goal of your first session should be open communication with your trainer so they can learn about your goals - this is what we encourage our clients to do at EW Motion Therapy. Even if you decide not to train with us, you can still read on as we walk you through a typical progression of events during your first personal training session, outline the next steps, and offer guidance on what to do if you don't feel a connection with your trainer. 

Assessment and goal setting

Your first personal training session will likely begin with an assessment phase. Your trainer will want to understand your current fitness level, medical history, and any specific goals or limitations you might have. This could involve measurements, body composition analysis, and discussing your exercise history and preferences. Sharing this information will help your trainer develop a personalized plan that suits your needs.

Personal trainers use various methods to assess your fitness level, helping them understand your strengths, weaknesses, and overall physical condition. Here are some common assessment techniques employed by personal trainers:

1. Health questionnaire and discussion: Trainers typically gather information about your medical history, past injuries, or current health conditions. They may ask about your exercise history, lifestyle habits, and goals. This initial discussion helps the trainer understand your unique needs and tailor the training program accordingly.
2. Body measurements: Trainers may take various measurements to assess your body composition and track changes over time. This can include weight, body fat percentage, and height. These measurements provide a baseline for progress evaluation.
3. Fitness tests: Personal trainers often administer fitness tests to evaluate different components of your fitness. These tests may include:
1. Cardiovascular fitness: A standard test is the submaximal or maximal treadmill or stationary bike test to assess cardiovascular endurance and estimate VO2 max.
2. Muscular strength and endurance: Tests such as push-ups, planks, or grip strength measurements assess your muscular strength and endurance.
3. Movement analysis: Trainers observe your movement patterns to identify imbalances, weaknesses, or restrictions. They may have you perform exercises or movements such as squats, lunges, or overhead presses to assess your mobility, stability, and overall movement mechanics.
4. Balance and coordination: Trainers may incorporate specific exercises or tests to evaluate your balance and coordination, essential for overall movement quality and injury prevention.
4. Performance testing: Depending on your specific goals, trainers may conduct performance tests tailored to your desired outcomes. For example, if you are training for a marathon, they may assess your running gait and conduct a timed run to establish a baseline for training intensity and progression.
5. Subjective feedback: Trainers value your feedback regarding exercise difficulty, perceived exertion, and any discomfort or limitations you experience during specific movements or exercises. Your feedback helps them tailor the program and make necessary adjustments to ensure your safety and progress.

By utilizing these assessment techniques, personal trainers comprehensively understand your current fitness level, allowing them to design personalized training programs that address your individual needs and goals. Regular reassessments at specific intervals can track progress, modify training plans, and keep you motivated throughout your fitness journey.

Warm-up and movement evaluation

Following the initial assessment, your trainer will guide you through a warm-up routine to prepare your body for exercise. This might involve light cardio exercises, dynamic stretches, or mobility drills. Additionally, they may evaluate your movement patterns and identify any imbalances, weaknesses, or areas for improvement. This assessment will aid in tailoring your workouts to address specific areas that require attention.

Workout session

Once the warm-up and movement evaluation is complete, it's time to dive into your workout session. Your trainer will design a program based on your goals, including strength training, cardiovascular exercises, flexibility work, or a combination of these elements. They will demonstrate proper form and technique for each exercise, provide modifications if necessary, and ensure you maintain proper alignment to prevent injuries. Your trainer will likely adjust the intensity and difficulty of the workout to match your fitness level, gradually challenging you as you progress. You might not have time to do your workout during your first meeting, but if not, your trainer will start your next session with that.

Next steps for success

At the end of your first session, your trainer will discuss the next steps in your fitness journey. They may recommend a training schedule and frequency that aligns with your goals, discuss nutrition guidelines, and provide advice for maintaining motivation outside your sessions. Your trainer may suggest follow-up assessments to track progress and adjust your training plan accordingly.

While the trainer is responsible for developing and walking you through your plan, you still have the majority share in your success. Achieving success with personal training requires dedication, consistency, and a proactive approach. Here are some key things you can do to maximize your success:

1. Set clear and realistic goals: Clearly define your fitness goals, whether related to weight loss, strength building, improved cardiovascular endurance, or overall well-being. Make sure your goals are specific, measurable, achievable, relevant, and time-bound (SMART goals).
2. Communicate effectively: Establish open and honest communication with your trainer. Clearly express your expectations, concerns, and any limitations you may have. Be proactive in sharing your progress, challenges, and feedback. Your trainer is there to guide and support you, but they rely on your input to tailor the program to your needs.
3. Follow a consistent schedule: Consistency is key to achieving success in personal training. Stick to a regular training schedule as recommended by your trainer. Treat your sessions as appointments that you prioritize in your daily routine. Consistency will help you build momentum and make progress over time.
4. Embrace the full program: Personal training encompasses more than workout sessions. Embrace the nutrition guidance, recovery recommendations, and lifestyle changes suggested by your trainer. Proper nutrition, adequate rest, and healthy habits outside training sessions significantly contribute to your overall progress.
5. Push yourself, but listen to your body: Challenging yourself during training sessions is important to stimulate progress. However, listening to your body and avoiding overexertion or pushing through pain is equally important. Communicate any discomfort or concerns to your trainer, who can modify exercises or adjust the intensity as needed.
6. Stay accountable: Hold yourself accountable for your fitness journey. This includes attending scheduled sessions, completing assigned workouts outside training sessions, and adhering to healthy habits. Consider using fitness tracking apps, workout logs, or sharing your progress with a supportive community to stay motivated and accountable.
7. Embrace patience and progression: Results take time, so embrace the process. Personal training is about gradual progression and sustainable improvements. Celebrate small victories, such as increased strength, improved endurance, or achieving milestones. Trust the expertise of your trainer and have confidence in the progress you are making.
8. Be open to learning: Approach personal training as an opportunity to learn about your body, exercise techniques, and proper form. Ask questions, seek guidance, and absorb the knowledge shared by your trainer. This will empower you to make informed decisions about your fitness journey beyond the training sessions.
9. Stay motivated and enjoy the journey: Personal training is a commitment and should also be enjoyable. Find ways to stay motivated, such as trying new exercises, varying your routine, setting mini-goals, or engaging in activities you genuinely enjoy. Celebrate your progress and the positive changes you experience both physically and mentally.

Incorporating these strategies into your personal training journey can increase your chances of success and help you achieve your fitness goals more effectively. Personal training is a partnership; your active participation and dedication are vital for optimal results.

What to do if you don't like your trainer

While having a positive and productive relationship with your trainer is ideal, you may not feel a connection or compatibility. If this happens, consider the following steps:

1. Communicate: Share your concerns and feedback with your trainer. They may be unaware of your dissatisfaction and can adjust to meet your needs better.
2. Request a change: If you cannot resolve the issues with your current trainer, approach the fitness facility or organization where you hired them and request a different trainer. Many establishments prioritize client satisfaction and will accommodate your request.
3. Explore alternatives: If the facility cannot provide an alternative trainer, consider looking for independent trainers or switching to a different fitness center that suits your preferences and requirements better.

Your first personal training session sets the tone for your fitness journey and helps establish a strong foundation for achieving your goals. Knowing what to expect during this session, you can confidently approach it and make the most of your time with a professional trainer. Open communication is vital, and if you don't feel a connection with your trainer, options are available to make a change and find the best trainer for you. So, get ready to embrace the guidance and support of a personal trainer as you embark on your path to a healthier and fitter lifestyle. We love walking alongside and encouraging our personal training clients at EW Motion Therapy. If you have more questions about personal training, click the button below to download our answers to 20 frequently asked questions.