What to Expect from Your First Personal Training Session at HALM

Your first session at HALM is more than a workout - it’s a complete wellness check-in designed to set you up for success from day one.

Whether you're new to training or returning with specific goals, this session will give you direction, structure and a personalised starting point.

1- Lifestyle & Health History Review

Before we jump into training, we take time to understand your lifestyle. It’s not just about how you train, but also how you recover, sleep, eat and manage stress. All of these impact your results.

We’ll discuss:

●       Training experience - so we can build the right plan for you

●       Activity levels - gives us a feel for how much you’re moving each day

●       Stress levels - high stress can slow progress, so we factor it in

●       Sleep quality - sleep affects recovery, energy and overall wellbeing

●       Injury or health history - helps us avoid setbacks and train safely

2- Body Composition Analysis

Weight alone doesn’t tell the full story.

That’s why we go deeper. Understanding your body composition in more detail helps us track meaningful changes, not just the number on the scale.

We use a medical-grade SECA body composition scanner to assess key markers, such as:

●       How much muscle you have – the muscle we build in the gym. More muscle means better strength, performance and metabolism. It’s a motivating marker to track in the longer term

●       Your body fat levels – shows how much of your body is made up of fat. This helps you track real progress, not just what the scale says

●       Visceral fat – fat around the organs. Important to monitor as higher levels are linked to health risks like diabetes and heart disease

Within seconds, the analysis also provides insights into hydration status, how evenly your muscle is distributed and your metabolic rate, all of which help us build a more complete picture of your starting point.

Progress photos are a valuable part of your journey. They provide a powerful visual record of how far you’ve come and can be especially motivating over time. We encourage clients to take them regularly as part of their check-in process.

3- Goal Setting & Weekly Habits

Whether you’re aiming for performance, body composition changes or improved wellbeing, breaking it down into manageable steps is key. 

Finding your ‘why’ is significant and can be particularly powerful when it comes to sustainable habits and long-term results.

We’ll help you define your goals, both short and long term, and from there, map out the weekly habits that support them, such as:

●       Weekly PT or Pilates sessions

●       Daily step target or cardio sessions

●       Simple sleep, hydration, and recovery routines

Your habits should be achievable, not overwhelming.

4-Nutrition Planning

Your training can only take you so far without a nutrition strategy that supports it.

That doesn’t mean strict diets or complicated rules… it’s about creating a realistic plan that fits your lifestyle and preferences.

We’ll explore:

●       What and how you eat now - so we know what’s working and where you might need support

●       Home-cooked, prepped or delivered? - we’ll find what fits best, and if needed, suggest trusted meal services

●       Eating out and social events - we’ll help you stay on track without missing out

●       Simple nutrition guidance - learn about portions, calories, and what your body needs. No complex rules

You’ll be able to track your intake through our app, where we’ll set simple, personalised targets. You’ll also have the option of using meal plans if you prefer more structure.

5-Introductory Training Session

This session is your chance to experience how we train at HALM - focused, supportive, and tailored to you. It’s designed to be challenging, but enjoyable, and will help us fine-tune your plan.

We’ll assess your movement patterns and coach your technique so every rep counts from day one.

The session includes:

●       Movement assessment - to see how you move, spot any tight areas, and make sure we train safely

●       Technique coaching - ensures you’re moving safely and efficiently while maximising your efforts

●       Full-body workout - matched to your level, giving you a feel for how future sessions will go

By the end, you’ll feel energised, supported and ready to train. From here, we’ll build a personalised programme that matches your goals, ability and lifestyle.

From Day One, You’ll Have a Clear Plan and a Supportive Team Behind You

After your first session at HALM, you’ll walk away with a clear plan, the right tools, and the confidence to move forward. Your journey starts here, and we’ll be with you every step of the way.

Curious about training at HALM?

Book a consultation and private tour to explore our space, meet the team, and see how we can support your goals from the very first session.