WHAT TO EXPECT AT YOUR FIRST FITNESS CLASS 

Welcome to your first FITNESS class at Synergy Strength!

You might feel a bit nervous, and that’s completely normal. You’ll see exercises you’ve never tried before, people doing different variations of workouts, and plenty of high-fives and encouragement at the end.

This is just the beginning of your exciting fitness journey. You’ll discover a welcoming community cheering you on to reach your goals, and over time, you’ll be amazed at what your body is capable of achieving.

To help you get ready for your first fitness class, here’s what to expect and how to prepare:

WHAT TO BRING

All you need for your first fitness class is a water bottle and comfortable workout clothes. Any equipment required for the workout will be provided at the gym.

RESERVE YOUR SPOT

You can book your first FREE class [HERE]. Once you become a member, you’ll get access to our scheduling apps (Zen Planner and SugarWOD) to easily reserve your spot in future classes.

ARRIVE EARLY

Plan to arrive 10–15 minutes early to sign a waiver and give our staff time to show you around the space.

MEET YOUR COACH

Before class starts, introduce yourself to the coach and let them know it’s your first time. They’ll guide you through the session and answer any questions you have.

If you have any injuries or concerns, share them with the coach so they can modify the workout to suit your needs.

WHAT TO EXPECT IN A FITNESS CLASS

A fitness class is a one-hour group workout led by a coach. A typical session includes:

+Whiteboard briefing

At the start of class, the group will circle around the TV (whiteboard). The coach will talk through the workout, the movements within it, the intended stimulus — the purpose of the workout and what level of intensity it’s designed to elicit — and ideas for scaling.

Don’t worry if you don’t understand the movements listed on the board. The coach will walk you through the movements after the whiteboard brief. Your first class will focus on learning the movement technique, using a PVC pipe or very light barbell for any barbell movements, and scaling other movements to your current fitness level and ability.

+Warm-up

The coach will lead the class through a warm-up to prepare for the workout.

+Skill practice

The coach will lead the class through skill practice, typically related to the movements that appear later in the workout.

+Workout prep

Each person will get out the equipment necessary to do the workout, such as a barbell or rowing machine.

+Workout

The coach starts the clock, and everyone does the workout together.

+Cleanup

After the workout is over, athletes give each other fist bumps and take part in a group cheer, wipe down and put away their equipment.

Keep track of your score

At the end of class, the group will gather to discuss their workout scores — this could be the time you finished the workout, the number of reps you completed, or the weight you lifted.

Fitness at Synergy Strength is measurable, observable, and repeatable. Scores help track your progress over time, so when you revisit the same workout, you can see how much you’ve improved.

This is your first class, so don’t worry about comparing your score to others. This is your starting point!

Introduce yourself to your classmates

A big part of Synergy Strength is the community. Take a moment to introduce yourself to your fellow classmates. They’ve all been in your shoes and can help you feel at home.

This is also a great time to see if the community is the right fit for you.

Keep an open mind

Fitness is challenging — we won’t sugarcoat it. But that’s also what makes it incredibly rewarding. You’ll soon be doing things you never thought possible, like climbing a rope, flipping into a handstand, or achieving your first pull-up.

But these accomplishments take time and consistency.

Use your first class to get a feel for the gym, enjoy the experience, and start learning.

Next steps

Now that you’ve experienced your first fitness class at Synergy Strength, it’s time to think about the next steps! If you enjoyed your class, the staff will guide you through membership options and how to continue your fitness journey.