Walking into a gym for the first time when you're over 40 and haven't worked out in years can feel like walking into the first day of school all over again. What if everyone else is in shape and I'm not? What if I can't do the exercises? What if the trainer takes one look at me and thinks "good luck with this one"?
We hear some version of this from almost every new member. And then they come in, do their first session, and the most common thing they say afterward is: "That was way less scary than I expected." So let me walk you through exactly what happens when you show up to your first session at Strong Republic, from the parking lot to the handshake on the way out.
Before You Walk In
Wear comfortable workout clothes. Nothing fancy, just something you can move in. Bring athletic shoes with decent support, a water bottle, and any information about injuries or medical conditions you think your trainer should know about. We provide towels, but bring your own if you prefer. That's it.
What you should not bring: anxiety about being judged. Everyone at Strong Republic is over 40. Many of our members hadn't exercised in years or even decades before walking through our doors. Your trainer has seen every fitness level imaginable and the only thing they care about is helping you improve from wherever you're starting.
Walking In and Getting Settled
You'll arrive at one of our private studios in Palm Desert, La Quinta, or Palm Springs. Your trainer will greet you by name, show you around the space, and point out where everything is. The first thing you'll probably notice is that it doesn't look or feel like a typical gym. There are no rows of intimidating machines. No enormous mirrors with people flexing in them. No booming music. Just a clean, well-equipped private studio designed to feel comfortable.
If you're in a semi-private session with 2 to 4 other people, you'll meet your training partners. They're adults over 40 just like you, working on their own goals. Most of them were nervous on their first day too.
The Conversation
Before you touch a single weight, your trainer is going to sit down and talk with you. This isn't a test. There are no wrong answers. They want to understand what you're hoping to get out of training, whether that's being able to play with grandkids without back pain or losing 30 pounds or just feeling like yourself again. They'll ask about your injury history, old surgeries, joint issues, anything that affects how you move. They'll want to know your exercise background, even if the answer is "I haven't done anything in 20 years." And they'll ask how many days per week you can realistically show up, because a plan only works if it fits your actual life.
This conversation is the foundation of your entire program. Every exercise selection, every weight choice, and every progression is built on what your trainer learns in these 10 to 15 minutes. It's also why your program at Strong Republic is genuinely personalized and not just a template printed off a computer.
The Assessment
Next comes a movement assessment. This is not a fitness test you can pass or fail. It's about establishing where you are right now so your trainer has a baseline to build from. They'll have you do some basic movements to see how your squat looks, how your balance is, whether you have any range of motion limitations, and how your posture and alignment look when you stand and move naturally. All of this uses bodyweight or very light weights. Nobody is going to hand you a heavy barbell on day one.
Throughout the assessment, your trainer will keep checking in. Does this hurt? How does that feel? Is anything tight or uncomfortable? Your feedback drives everything. The goal is to understand your body's current capabilities and build a program that works with them, not against them.
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The Actual Workout
Now the fun part. You'll start with about 5 minutes of warm-up, which is light cardio or dynamic stretching to get blood flowing and muscles ready. Nothing intense. Just your body waking up and saying okay, we're doing this.
The strength training portion lasts about 15 to 20 minutes. Your trainer will teach you 4 to 6 foundational exercises, things like bodyweight or goblet squats, modified push-ups or chest press, rowing movements for your back, and some core work like planks. Each exercise gets demonstrated first, then you do it while your trainer watches closely and gives real-time corrections to your form. The weight stays light. The focus is entirely on teaching you how to move correctly, because form is what keeps you safe and produces results long term.
Your trainer will adjust the difficulty based on how you're responding. If something is too easy, they'll make it harder. If something causes discomfort, they'll swap in a different variation. You finish with about 5 minutes of cool-down stretching to prevent excessive soreness.
What your first workout will not be: so exhausting you feel sick, so intense you can't move the next day, embarrassing in any way, or packed with complicated exercises you can't remember. The goal is to walk out feeling accomplished and motivated, not destroyed and discouraged.
Before You Leave
After the workout, your trainer checks in. How did that feel? Anything uncomfortable? Any exercises that didn't feel right? This feedback goes directly into refining your program for next time. They'll outline what the coming weeks look like, how the program will progress, and roughly when you can expect to start seeing and feeling results. This is also your chance to ask anything that's on your mind about nutrition, recovery, scheduling, or how the membership works. Then you'll lock in your next session, because consistency is what makes all of this work.
Things People Worry About (That Turn Out Fine)
"Will I be sore?" Probably a little, especially if you haven't worked out recently. This is normal delayed onset muscle soreness and it decreases significantly after your second and third sessions as your body adapts. Light walking the next day actually helps.
"What if I can't do an exercise?" We modify everything. Can't do a push-up from the floor? Start against a wall. Squats bother your knees? We adjust the depth or use a different variation entirely. Every exercise can be scaled to wherever you are right now.
"What if I'm the most out of shape person there?" Everyone at Strong Republic is 40 or older. Many members started significantly overweight or completely deconditioned. You'll actually be surprised how normal everyone is, because we exclusively train adults at your life stage. Nobody is there to judge you. They remember their own first day.
What Happens After Session One
That evening you'll feel energized and probably a bit proud of yourself. Sleep tends to be excellent. The next day or two you'll have some muscle soreness that peaks and then fades. By your second session, you'll feel more confident. You'll remember the exercises. You might even lift slightly more weight. By weeks 2 through 4, the whole routine starts feeling familiar and you'll notice genuine improvements in your strength and energy.
The hardest part of this entire process is showing up for that first session. Once you're through the door, we handle everything else. That's what we do, every day, for adults just like you.
Our 14-Day Jump Start is designed specifically for first-timers. It's $149 for 4 sessions or $199 for 6. No long-term commitment. Just come in, experience what we do, and decide from there. You can also check out what our members say about their experience, or learn more about our training programs for women and our senior fitness programs if those are relevant to you.