FIRST SESSION
What to know before your first PT session
Short answer
At PAFGYM, your first PT does not jump straight into more exercise. It starts with an orientation that measures and assesses your body over three sessions. Day 1 covers a conversation, body composition and movement; day 2, muscular endurance; day 3, cardiorespiratory fitness. Your program is built from those results. There isn't much you need to prepare, and the studio you booked will tell you exactly what to bring.
OT 1
We listen, measure, and move
- Consultation on exercise goals and areas of discomfort
- InBody body composition
- Movement screening
- Light full-body exercise
OT 2
Muscular endurance and lower body
- Muscular endurance check
- First program trial with lower-body exercises
OT 3
Cardiorespiratory endurance and upper body
- Checking cardiorespiratory endurance
- Upper-body exercise
- Building a plan from the three results
Why is the first orientation split into three sessions?
Because a single session is not enough to understand a person's body. For a long time, PAFGYM has seen the start of training as an assessment rather than a program. Even two people with the same goal differ in their joints' range of motion, their strength to hold a position, and the point at which they get out of breath, and knowing these differences is what lets us choose the right exercises for the first month.
That is why we divide the orientation into three sessions, each pairing one measurement with one light exercise. So that it never becomes just a measurement session, you experience what we checked that day with your own body right away.
What happens in each of the three orientation sessions?
Here is what each session covers. The order or content may vary slightly depending on the studio and your condition.
- Day 1: a consultation about your exercise goals, areas of discomfort, and exercise history; checking muscle mass and body fat with InBody; a movement assessment of joint range of motion; and a beginner bodyweight warm-up anyone can follow
- Day 2: measuring muscular endurance with sit-ups, squats, and push-ups; exercises using the large lower-body muscles
- Day 3: A run to check cardiorespiratory fitness and the running pace that suits you, plus exercises using the large upper-body muscles
How are the assessment results used?
We combine the three results to set exercise frequency, intensity, type, and time. Our advice on frequency follows the guidelines of the American College of Sports Medicine (ACSM), which recommend strength training at least twice a week.
Movement assessment uses methods such as the FMS (Functional Movement Screen), which scores a set of defined movements. This screen is not a medical judgment; it is a baseline for choosing exercises. The PAFGYM Trainer Code of Ethics also states that trainers do not make medical judgments, and when needed we refer you to a medical professional. Before any assessment, you complete the Physical Activity Readiness Questionnaire (PAR-Q) and a consent process.
How does a regular 50-minute session flow?
After orientation, 1:1 sessions are 50 minutes: a 5-minute warm-up (dynamic stretching, walking, light running), 40 minutes of main training (weight training, core work, functional exercise), and a 5-minute cool-down (static stretching, myofascial release).
PAFGYM operates privately: during a booked session, the space is shared only by you and your trainer. Please note in advance that using the facility for personal workouts outside of sessions is generally not available.
Who decides which trainer I'm assigned?
The studio manager reviews your consultation and matches you with a trainer based on your exercise goals and the times you are available. If you were referred by someone you know, we first match you with the trainer who works with the member who referred you. Each trainer has a level and prices by level are published, so feel free to ask during your consultation.
What should I bring?
Workout clothing, indoor shoes, and shower availability may vary by studio, so please check with the studio you booked.
More important than what to bring is what you tell us. If you share any precautions you recently received from a hospital, medications you are taking, past injuries, and any discomfort you have felt while exercising during the consultation, we can choose your first program more safely.
Book your first orientation at a studio near you.
