Updated: 23 October, 2026
Booking your first personal training session is a big step, and it is normal to feel a little nervous. You may wonder whether you are fit enough, what you will be asked to do and whether you will feel out of your depth. This guide explains what to expect from your first personal training session with Reshape Infinity Fitness in Liverpool, how to prepare and what to ask, so that you can arrive feeling ready rather than worried.
One note first. Every trainer and every client is different, and the exact running order of a first session depends on you, your goals and your trainer. Rather than promise a fixed script, this guide sticks to what our personal training page says, and to general, NHS-based advice for anyone starting out. If you want to know exactly how your first session will run, ask when you book.
Before you book: the goal questionnaire and a conversation
Our personal training page links to a goal questionnaire. It is a sensible place to start, because a good programme begins with knowing what you want. Before your first session, it helps to have thought about a few simple questions:
What do you want from training: strength, stamina, confidence, a particular event, or simply to move more?
How much time can you realistically give each week?
Do you prefer to train at the gym or at home? Reshape offers personal training at the gym and home visits.
Would it be easier with company? The buddy system lets you train with up to two friends.
You do not need perfect answers. A rough idea is enough, and your trainer can help you shape it.
Telling your trainer about your health
The most important part of any first session is an honest conversation about your health. Your trainer needs to know about:
any injuries, aches or old problems that flare up;
medical conditions and any medication you take;
whether you are pregnant or have recently had a baby;
how active you have been recently, even if the honest answer is "not very".
The NHS advises getting advice from a healthcare professional, such as your GP, before you start if you have a health problem, injury or symptoms, if you have had a recent health event such as an operation, if you are pregnant or have recently given birth, or if you are unsure the exercises suit your current fitness level (NHS guidance on warming up). It also says to speak to your GP first if you have not exercised for some time (NHS physical activity guidelines). If you have an injury, a physiotherapist can advise on what is safe for you, and a midwife or GP can do the same during pregnancy or after having a baby.
None of this is a barrier. It simply means your trainer can plan around you.
Assessments: finding your starting point
According to our personal training page, personal training includes regular fitness assessments, body fat percentage, muscle measurements and before and after photos, and buddy plans include the same full body analysis. The idea is to record where you are starting from, so you can see how you are getting on over time.
Some people find measurements and photos uncomfortable. That is understandable, and it is fine to talk to your trainer about how you feel and what you would prefer. Numbers are only one way to look at progress. How you feel, how your energy is and how much easier everyday jobs become all count too.
What a session itself usually involves
Because we do not set out a fixed first-session routine on our website, here is the general shape of a well-run beginner session, so you know what is reasonable to expect:
A chat. Goals, health, experience and any worries.
A warm-up. The NHS says to warm up properly to prevent injury and make your workouts more effective, with a routine of at least six minutes made up of simple movements such as marching on the spot, knee lifts, shoulder rolls and knee bends (NHS).
Learning the movements. A trainer's job is to show you how each exercise is done and adjust it to suit you, so you do not need to know anything beforehand.
The main work. Expect something at a level you can manage. A first session should leave you feeling you have done something, not that you have been pushed to your limit.
A wrap-up. A short cool-down, a chance to ask questions and a plan for what comes next.
If anything hurts, say so straight away. The NHS advice is to stop immediately if you feel pain or become unwell during exercise, and to use NHS 111 online or call 111 if symptoms are worrying or do not go away.
How to prepare
A little preparation takes the edge off nerves:
Wear comfortable clothes and supportive trainers that let you move freely.
Bring water and a small towel if you like one.
Eat sensibly beforehand. Avoid arriving on a very full stomach or completely empty.
Write down your questions. It is easy to forget them in the moment.
Arrive a few minutes early so you are not rushed.
Go in with an open mind. You are not being tested. The trainer is there to start from wherever you are.
Questions worth asking
A first session is also your chance to see whether a trainer is right for you. You could ask:
How will you plan my sessions around my goals?
How often would you suggest I train? Our guide on how often to see a personal trainer can help you think about this.
What should I do between sessions?
How will we track progress, and how often?
What happens if I need to rearrange or I am injured?
How training fits with NHS guidance
For adults aged 19 to 64, the NHS advises at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week, spread across the week, plus muscle-strengthening activity on at least two days a week that works all the major muscle groups. A personal training session can cover some of that strengthening work, and your trainer can help you fit the rest into your routine. If you are curious about training at home, read our guide to home personal training in Liverpool.
Ready to get started?
Your first personal training session is not a test. It is a starting point, and everybody who trains regularly had a first day. If you would like to book or ask a question first, you can phone 07948 751888 or email jack@ReshapeInfinityFitness.co.uk, or visit our personal training page for the current options.
Frequently asked questions
Do I need to be fit before my first personal training session?
No. Personal training is designed to start from where you are. Your trainer adjusts the exercises to suit your current fitness. If you have not exercised for some time or have a health condition, the NHS advises speaking to your GP first.
What should I wear to my first session?
Comfortable clothes you can move in and supportive trainers are a good general choice. Bring water too. If you are unsure about anything specific, ask when you book.
Will I be weighed and measured?
Our personal training page says training includes regular fitness assessments, body fat percentage, muscle measurements and before and after photos. If you feel uneasy about any of it, tell your trainer. Progress is about more than numbers.
What if I get injured or feel pain during a session?
Say so straight away and stop the exercise. The NHS advises stopping immediately if you feel pain or become unwell, and using NHS 111 online or calling 111 if symptoms are worrying or do not go away. A physiotherapist can advise on injuries.
Can I bring a friend to my first session?
Reshape's buddy system lets you train with up to two friends. Check the details on our personal training page, or ask when you get in touch.
Can I train at home instead of the gym?
Yes. Our personal training page lists home visits as well as training at the gym. See our guide to home personal training for more.