2026-08-05
Your first personal training session: what to expect
Pre-session checklist, how a typical session runs, and signs your coach is pro.
Before the session
Wear comfortable clothes and training shoes, and bring water. If they asked for medical history or a PAR-Q, fill it out honestly.
Write down 2–3 goals (e.g. lose 10 lb, nail the squat, reduce back pain) and any limits (surgeries, schedule, home equipment).
How the first hour usually goes
Goal and lifestyle chat (sleep, stress, high-level diet).
Basic movement screen: squat, hip hinge, push/pull, mobility.
A short training block so you feel the coach’s style — it’s not always “destroy you on day one.”
Close with weekly frequency plan and next steps.
Green flags vs red flags
Green: asks about pain and history; fixes form; explains why exercises; doesn’t hard-sell a pack immediately.
Red: ignores pain; compares you to other clients; miracle promises; pushes a year prepaid with no clear agreement.
After you contact on CoachRadar
When you send a lead, the coach sees your message in their panel. Agree on place (gym, park, Zoom), time, and whether the first session has a special eval rate.
If they don’t reply in a few days, try another profile — there are more coaches in the same city or online.