Nearly everyone is nervous before the first one. You're worried about being judged, about being too unfit, about not knowing what a 'set' is, about the trainer being the shouty type from telly. None of that applies at Atypical, and this page exists so you know precisely what you're walking into on Whitby Road.
Here's the free first session, start to finish.
BEFORE THE SESSION
Your trainer should contact you beforehand — usually via WhatsApp, email, or phone — to ask about your goals, any injuries or health conditions, and your training history. This isn't a test. It's so they can plan something appropriate for your first session rather than guessing on the day.
You might be asked to fill in a PAR-Q (Physical Activity Readiness Questionnaire). It's a standard form with basic health questions. Takes two minutes. It helps your trainer keep you safe.
WHAT TO BRING
Keep it simple. You need comfortable workout clothes you can move in, a pair of trainers with good grip, a water bottle, and a small towel. That's it. Your trainer provides everything else — the plan, the equipment, the coaching.
Don't worry about having the "right" gear. Nobody cares about your trainers or your t-shirt. Seriously.
WHAT HAPPENS DURING THE SESSION
The conversation (5–10 minutes). Your trainer will talk with you about your goals, what you've tried before, what worked, what didn't, and what your weekly schedule looks like. This isn't small talk — it shapes everything that follows. The more honest you are, the better the programme they'll build for you.
The warm-up (5–10 minutes). Light movement to raise your heart rate and get your joints ready. Nothing dramatic. Walking, light cycling, some mobility exercises. Your trainer will use this time to watch how you move and note any areas that need extra attention.
The main session (20–30 minutes). This will be a mix of exercises chosen for your fitness level and goals. Your trainer will demonstrate each movement, coach your technique, and adjust difficulty in real time. If something's too easy, they'll make it harder. Too hard, they'll scale it back. There's no failing.
The cool-down and next steps (5–10 minutes). Some stretching, a chat about how you found it, and a discussion about what happens next. If you've booked a taster session, there's zero pressure to continue. A good trainer will let the session speak for itself.
HOW HARD WILL IT BE?
Hard enough to challenge you. Not so hard you can't walk the next day. A good trainer calibrates the intensity to where you are now, not where they think you should be. Your first session is about establishing a baseline, not destroying you.
You'll probably feel slightly sore the next day — that's normal and called DOMS (delayed onset muscle soreness). It goes away within 48 hours and gets less noticeable as your body adapts.
WHAT IF I'M REALLY UNFIT?
Good. That's exactly who personal training is for. The majority of people who hire a PT are beginners or haven't trained in years. Your trainer has seen every fitness level imaginable and will meet you exactly where you are.
In fact, beginners often see the fastest results — see real examples because their body responds quickly to new stimulus. The hardest part isn't the session — it's booking it.
COMMON WORRIES (ADDRESSED)
"People will stare at me." They won't. Everyone in a gym is focused on their own workout. And if you're training in a park or at home, there's nobody else to worry about.
"I'll hold the trainer back." You're not holding anyone back. The session is yours. The trainer is there for you, at your pace.
"I should get fit first." That's like saying you should learn to swim before getting in the pool. The whole point of hiring a trainer is to get fit. That's literally what you're paying them for.
That's it. No sales pitch, no card machine, no chaser texts. Just a session and a straight answer. Book yours here.