What to Expect on Your First Visit

The first time someone visits a new gym, it can seem a little daunting. What are we going to do? What are everyone’s expectations? Am I going to be pressured to sign up? With so many questions, let’s talk about what we won’t do.

We’re not going to test your VO2 max or how many push-ups you can do in a minute. And we’re definitely not going to take your weight or measure your body fat. We also will not pressure you to sign up. Our initial strategy session is mutual – we both have to feel great about moving forward with training.

Instead of using high-pressure sales tactics or trying to impress someone with difficult exercises, your first visit with us should mirror our values. They are:

1. Consistency beats intensity.
2. The details matter.
3. Strength training is a practice, not just a workout.
4. Training should give you more than it takes.
5. The minimum effective dose: training less equates to more.

That’s why the very first thing we do with a new client is go over their goals, injury history, and a movement screen before we even start the training process. Why? Because just like a house, it all starts with a good foundation and a detailed plan of how to build higher baselines of strength and fitness.

But what does that mean, and what DO we do?

The first tool we use is called the Functional Movement Screen. This screen helps us identify movement pattern asymmetries and/or deficiencies. It isn’t a test – higher scores aren’t actually better – and it’s not a diagnostic tool. It’s systemized way for us to determine what we can train from the start. For example, if someone has shoulder pain on one of the screens, it’s a warning to us that we a) may need more information and/or b) need to stay clear of provocative movements in the short term.

After that, we do several breakout screens that test the ability to flex and extend. If a person is limited, it will impact their ability to move inside and outside of the gym, as well as hinder their ability to adapt to the stress of training. Just like the picture below, if a client can’t get their arms overhead while keeping their spine neutral, training pull-ups or overhead presses from the beginning is probably not the best use of time (but regaining their overhead position is!)

Once we have a better picture of a client’s movement, we can begin the training process in a targeted way. Often that means positional breathing drills, allowing us to reset the position of the thorax and pelvis. Once a client is in better alignment and understands how breath can get us there, all of our work (squatting, hinging, bracing, etc.) will be much more effective. And that’s really where the fun starts.

For folks who just want to sweat, there’s plenty of other gyms that can tick that box. But if you want to learn about yourself, and take the keys to feeling and moving better, the first visit with us is where to start.

In strength,

Alex