If you’ve never worked with a personal trainer, or it’s been years since you last trained, you probably have questions. What happens in the first session? How will you feel? What does the first few months look like? Here’s what to expect when you start training with me in Maroubra.
Your first session: a chat, not a workout
Your first session starts with a Q&A. I want to find out about you: your goals, your history, what’s worked before and what hasn’t. From there we go through an initial assessment and health check, and sometimes a fitness test as well. It’s about understanding where you’re starting from, so we can build the right plan.
Weeks 1 to 4: building confidence
The first one to four weeks are about getting comfortable in the gym and getting used to moving your body again. If you haven’t moved much for a long time, or you’ve never done any strength training, you’ll probably feel a bit stiff after sessions. That’s normal. If it’s been a while since you exercised, my post on returning to exercise after a break covers what to expect.
The most important thing in these first weeks is being consistent. If a client slips off here, they’re in trouble further down the track. I’d rather you turned up regularly and did a little than skipped sessions waiting for the perfect one.
How often should you train?
For most new clients, I recommend two to three sessions a week to start with.
Weeks 5 to 12 and beyond
Most of my clients don’t sign up just for a short challenge. They want to build training into their life for the long term. So I don’t run everyone through the same fixed 12-week script. I build on what you’ve done, week by week, based on how you’re feeling and what you’re working towards.
The research gives a rough guide to why the early weeks matter. In one study of new gym members, exercise habits levelled off around week six, and people who trained four or more times a week were the ones who kept the habit going. Another study found it took about 66 days on average to form a new habit, though that ranged from 18 days to 254 days depending on the person. So if it feels like it’s taking a while for training to feel automatic, that’s normal. It’s not a failing.
If you’d like a set block to work towards, I also run a 6 Week Fitness Challenge. It combines small group training, a personalised macronutrient plan, and tracking through measurements and body fat checks, with an online group for accountability. You can read more about the 6 Week Fitness Challenge.
Do I measure progress?
Only when there’s a reason to. Because most clients are building a long-term lifestyle, I don’t put everyone through regular testing outside the challenge. But if you’ve got a specific goal in mind, like a wedding, a holiday or a big event coming up, I’ll measure and take progress photos to keep you motivated.
The hardest part: consistency
The biggest thing clients underestimate is how hard it is to stay consistent with eating well and exercising. It’s easy to fall back into old habits. That’s why the first weeks are about routine and confidence, not perfection. If you’re working on your eating as well, my post on how to track macros explains one way to do it.
Ready to start?
If you’re thinking about starting, come and talk to me. I’ll start with a chat, work out where you’re at, and take it from there.
Related reading: how personal and small group training compare and five common fitness myths, busted and women’s fitness through every decade.
Sources
- Kaushal N, Rhodes RE. Exercise habit formation in new gym members: a longitudinal study. J Behav Med, 2015;38:652-663.
- Lally P, van Jaarsveld CHM, Potts HWW, Wardle J. How are habits formed: modelling habit formation in the real world. Eur J Soc Psychol, 2010;40:998-1009.