Your first personal training session at Mr PT Fitness is 60 minutes total: 10 minutes movement screen and goals, 40 minutes training scaled to your current ability, 10 minutes cool-down and a written summary. No fitness test you have to "pass". No trying to break you. The first session sets the baseline. The next 5 to 10 sessions build on it.
What happens before you arrive?
Before the first session you'll get a short pre-session form covering training history, injuries, goals, and current schedule. Five minutes to fill in. It lets the first session start on training, not paperwork. Studio address (35 McIntosh Road, Dee Why) and entry instructions are sent at the same time.
Eat something light 60 to 90 minutes before: banana, oats, eggs, sandwich. Don't fast. Don't overload either.
What is the movement screen?
The movement screen is a 10-minute check of how you bow, hinge, push, pull, and lunge, used to flag mobility limits and old injuries before any loaded work. No grading, no failing. It's a map, not a test. Common things it picks up:
- Limited shoulder range that would make overhead pressing risky on day one
- Hip mobility that affects squat depth (easy to programme around)
- Old back, knee, or ankle injuries that change how I select exercises
- Side-to-side imbalances (very common for people who play one-sided sports)
What does the first workout look like?
The first workout focuses on five basic movement patterns at light load to teach form, not chase fatigue. The default first session at Mr PT Fitness:
- Goblet squat: 3 sets of 8
- Trap-bar deadlift or kettlebell hinge: 3 sets of 6
- Push-up or dumbbell bench press: 3 sets of 8
- Single-arm row: 3 sets of 8 each side
- Carry: 2 sets of 30 seconds
- Finisher: 5 minutes light conditioning (assault bike, sled push, or rope skipping)
If you're returning from injury or over 50, the load drops further and we add more mobility. If you've trained for years, we go heavier.
What does the goal-setting conversation cover?
Goal-setting takes 5 to 10 minutes and covers what you actually want, why it matters, and what realistic progress looks like in 12 weeks. Specifics get pinned down here:
- Strength: do you want to deadlift bodyweight, or just feel strong day-to-day?
- Body comp: a target weight, dress size, body-fat range, or a photo benchmark?
- Training frequency: 1, 2, or 3 sessions per week. What fits your real life?
- Non-training factors: sleep, stress, nutrition. What's on the table?
Vague goals get specific. "Get fit" becomes "two sessions a week, three reads on home progress every Sunday, photos every four weeks."
Ready to book your first session?
Free 15-minute consult first. Quick walkthrough, no pressure. Book here or call 0422 745 334.
What will you feel the next day?
Expect mild muscle soreness 24 to 48 hours after the first session. Noticeable but not "can't walk" sore. If you've never trained, expect more soreness across the legs and back. If you've trained recently, expect almost nothing. Either is fine. Stay hydrated, walk, and don't smash a second session inside 48 hours.
What do you take home from the first session?
Every first session at Mr PT Fitness ends with a one-page written summary of what you did, what to do between now and the next session, and your starting numbers. Specifically:
- The exercises you trained, with reps, sets, and load
- Mobility or recovery work to do at home (5 to 10 minutes per day)
- Your starting bodyweight, key measurements (if you opt in), and a baseline strength number
- A draft 4-week plan, ready to lock in once you book your second session
Frequently asked questions
Do I need to be fit to start?
No. Most new Mr PT Fitness clients haven't trained in months or years. The first session is built around your current ability, not anyone else's. The movement screen sets the starting point and the first workout never goes harder than that.
What do I wear?
Anything you can move in: gym shorts or leggings, a t-shirt, and stable trainers. Avoid soft running shoes for lifting if you have flat-soled trainers (Vans, Converse, or proper lifters work). Bring a water bottle and a sweat towel.
How long is the first session?
60 minutes total. Roughly 10 minutes for the movement screen and goal-setting, 40 minutes of training, and 10 minutes for cool-down and a written summary of what to do between now and your next session.
Ready to book your first session?
Free 15-minute consult. Quick walkthrough at 35 McIntosh Road, Dee Why.