What happens at an intro session, and what to bring
Nervous about your first session at a strength gym? Here is exactly what an intro session with us involves, what we will ask and what to wear.
3 min read
Walking into a strength gym for the first time can feel like a big step. Racks, barbells, people lifting heavy things. It is completely normal to wonder whether you will know what to do, or whether you are fit enough to be there.
That is exactly why we start everyone with an intro session. It is a relaxed hour with one of our coaches, and its whole point is to make the second session feel easy.
It starts with a conversation
Before you lift anything, we sit down and talk. Your coach will ask:
- What you would like to get out of training. Stronger, fitter, more confident, back to a sport, a specific lift: any answer is a good answer.
- What training you have done before, if any.
- About any injuries, aches or health conditions, past or present, so we can plan around them.
- What your week looks like, so the plan fits your life and not the other way round.
If you are recovering from an injury, bring along anything your physio or GP has given you. It helps us see where you are and what they want you to work on.
Then you have a go
Next, your coach takes you through a few basic movements. Usually that means some version of a squat, a hinge (the movement behind a deadlift), a push and a pull. They will be scaled to you: a bodyweight squat to a box is as useful to us as a barbell squat.
We are not testing how strong you are. We are watching how you move, what feels comfortable and what needs a bit of work. You will get a couple of simple pointers along the way, and most people are surprised how much better a lift feels after one small change.
What to wear and bring
- Comfortable clothes you can squat and stretch in.
- Flat trainers. Thick, squishy running shoes make it harder to feel balanced; flat soles are better for lifting.
- A water bottle.
That is it. You do not need a belt, special shoes or any other kit to start.
What happens afterwards
At the end, your coach will suggest how you could carry on: 1:1 coaching, small group sessions, or a mix of the two. If you are coming back from an injury, we might suggest starting with rehab-focused training.
There is no hard sell. Have a think, ask any questions you like, and when you are ready you can buy a coaching package online.
A few things people ask
Will I be sore afterwards?
Possibly a little, a day or two later, especially if it has been a while since you trained. We keep the first session light for exactly that reason.
Will other people be watching?
The gym may be in use, but everyone is busy with their own training. Nobody is judging your first squat; every one of them had a first squat too.
Can I bring a friend?
Ask us when you book. Starting with someone you know can make it easier, and small group coaching works well for friends who want to train together.