What Happens at Your First Personal Training Session?

Your first session at FlexWerk has four parts: a goals conversation, a free InBody body-composition scan, a guided movement assessment, and your first real (appropriately scaled) training — all in a private suite with the coach you’ve been matched with. Nothing about it is a test you can fail; all of it exists to calibrate your program.

Before you arrive

It starts with the free consultation — a short conversation about your goals, schedule, and history, plus a health questionnaire (the Par-Q every good operation uses). This is where FlexConnect’s matching happens: your coach is chosen for your goals, availability, and personality, not whoever is free.

The first hour, minute by minute

Minutes 0–10: The conversation. Your coach re-confirms the goal — the real one — and what the next 90 days look like in FlexWerk’s phased structure (Reset, Build, Refine). You’ll know which phase you’re starting in and why.

Minutes 10–20: The InBody baseline. A quick, clothed, stand-on scan measuring muscle mass, body fat percentage, and metabolic baseline. This number set is the “before” that every later re-test gets compared against — you can only manage what you measure.

Minutes 20–40: Movement assessment. Fundamental patterns — squat, hinge, push, pull — at light or no load, in a private room with no audience. Your coach is reading mobility, old injuries, and starting points, not judging performance.

Minutes 40–60: Real training, scaled right. A first workout at the intensity your assessment earned — enough to feel what coached training is like, never enough to wreck your week. You’ll learn the suite: your music, your equipment, your space.

After: You leave with your baseline numbers, your phase, your recommended weekly frequency, and exact program pricing. Whether you continue is a decision you make with complete information — the consultation and first session are free precisely so the decision is easy to make honestly.

The point of all this structure

A first session designed this way answers the worth-it question with evidence instead of sales pressure: you experience the coaching, the measurement, and the setting before committing a dollar. Book it when you’re ready — Carmel City Center, weekdays from 5 AM.