What to Expect During Your First Session

Starting somewhere new can feel intimidating. Whether you are brand new to training or simply new to Take5 Athletics, our goal is to make your first session comfortable, informative, and completely personalized to you.

Every first session is designed to help us understand your goals, evaluate how you move, and introduce you to the training system we use to help people get stronger, move better, and reach their full potential. Whether you are joining our youth performance program or our adult fitness program, the first session follows the same structured process.

Here is what you can expect when you walk through the doors.

1. Getting to Know You

When you arrive, we start with a short conversation and a few quick forms. You will sign a waiver, and then we will spend 10 to 15 minutes talking through:

• Your fitness or performance goals
• Past training or athletic experience
• Any injuries or physical limitations
• Current lifestyle and nutrition habits

This is one of the most important parts of the process. The more we understand about you, the better we can personalize your training from day one.

2. Warm-Up & Movement Preparation

After we talk through your goals and background, we move into a structured warm-up designed to prepare your body for training. The goal is to increase blood flow, improve mobility, and activate the muscles that will be used during the session.

This step reduces injury risk and ensures your body is ready to move well before we add any load or intensity.

3. Movement Evaluation

Once you are warmed up, we run through a movement evaluation. At Take5 Athletics, we use principles from the Functional Movement Screen (FMS) to observe how your body moves through a set of fundamental patterns.

This helps us identify:

The purpose is not to judge your performance. It is to understand how your body moves so we can train you safely and effectively, and so we can personalize every session that follows.

4. Learning the Core Movement Patterns

Once we are comfortable moving into the workout portion, we introduce the core movement patterns that form the foundation of our entire training system. These patterns are essential for building strength, improving athletic performance, and preventing injuries.

• Squat
• Hinge
• Push
• Pull
• Unilateral

During this part of the session, we teach you how to perform these movements correctly, explain why they matter, and show you how they will fit into your training program going forward.

The goal is not to rush through a hard workout. It is to help you learn the movements correctly and build a strong foundation.

5. Shaping the Session Around Your Goals

Once we have worked through these movement patterns, we begin shaping the session around what you are trying to achieve. Whether your goal is to:

• Build strength
• Improve speed and athletic performance
• Build muscle or lose body fat
• Improve overall health and fitness

Our training system focuses on helping you improve safely and consistently over time, no matter where you are starting from.

First Sessions for Athletes

For athletes, the first session can look slightly different depending on whether they choose personal training or group training.

Personal Training

In a one-on-one session, we spend more time evaluating the athlete’s movement, strength, and coordination. The goal is to understand their current abilities and identify areas where they can improve, so we can design a training plan that helps them become stronger, faster, and more resilient in their sport.

Group Training

In group sessions, we still focus on movement quality and proper technique, but the session may move at a quicker pace so athletes can integrate into the group environment. Even in group training, we pay close attention to how each athlete moves and make adjustments when needed.

What You Will Walk Away With

Your first session at Take5 Athletics is not about pushing you to exhaustion. It is about learning how you move, understanding your goals, and introducing you to the training system that will help you improve over time.

By the end of the session, you will have:

• A clear understanding of how your body moves
• Hands-on exposure to the core movement patterns we train
• A clearer path toward achieving your goals
• Proof that training here is structured, purposeful, and designed to help you improve

Common questions

What happens during a first personal training session in Clackamas, OR?

Your first session at Take5 Athletics begins with a short intake conversation covering your goals, training background, and any injuries. From there, you move into a structured warm-up, a movement evaluation using FMS principles, and an introduction to the five core movement patterns. The goal is not to exhaust you — it is to understand how you move and build a plan from there.

Do I need any experience before my first session at Take5 Athletics?

No prior training experience is required. The first session is specifically designed to meet you exactly where you are, whether you have never lifted a weight or have been training for years. We adapt to your ability level and build from there. If you are wondering about cost, see our personal training pricing guide.

What is a Functional Movement Screen (FMS) and why does Take5 use it?

The FMS is a standardized movement assessment that identifies how your body performs fundamental movement patterns — squatting, hinging, lunging, rotating, and more. It reveals mobility limitations, stability weaknesses, and asymmetries that could lead to injury if left unaddressed. We use it at Take5 to make every training plan safer and more effective from day one.

Is the first session really free? What is the commitment after that?

Yes, the evaluation session is completely free with no commitment required. After the session, we will walk you through our program options for youth athletes or adults and let you decide what makes sense for your goals and schedule. There is no pressure to sign up on the spot.

How is the first session different for youth athletes versus adults at Take5 Athletics?

For youth athletes, the first session places extra emphasis on movement quality, coordination, and foundational patterns — often with lighter loads and more coaching feedback. For adults, we still follow the same FMS-based evaluation process but shape the session more directly around personal goals like strength, fat loss, or general fitness. Both tracks follow the same structured approach. Contact us with any questions about which program fits your athlete or yourself.