Beginner's Guide: Your First Gym Visit (Stress-Free!)
Everything you need to know before your first visit to MissFit Montréal. Practical tips to feel comfortable and enjoy your free trial.
You’ve booked your free trial (great job!), but you have a thousand questions? That’s totally normal. We’ve all felt that mix of excitement and apprehension before our first class. This guide is here to help you arrive prepared and relaxed.
Before You Arrive: Preparation
What to wear?
No need for pro equipment! Here’s the essentials:
- Comfortable clothes: Leggings or shorts and a breathable t-shirt or tank top
- Sports bra: Essential for moving with confidence
- Athletic shoes: Clean runners (you’ll wear them inside)
- Towel: To wipe down during your workout
- Water bottle: You’re going to sweat!
What to eat before?
- 2-3 hours before: A light meal (toast + banana, yogurt + granola)
- 30-60 minutes before: A small snack if you’re hungry (fruit, bar)
- Avoid: Heavy or greasy meals right before
Arrival time
Arrive 10-15 minutes early to:
- Change comfortably
- Meet the coach
- Fill out registration documents
- Ask your questions
When You Arrive
The welcome
As soon as you walk through the door, a team member greets you. We’ll explain:
- How the gym works
- How the class runs
- Where to store your belongings
- How to use the app for your next bookings
The changing rooms
You have access to:
- Lockers (bring your own lock or use ours)
- Toilets
- Mirror to get ready
Before class
The coach comes to introduce herself and asks you:
- Your experience level
- If you have any injuries or limitations
- Your goals
Be honest! This is super important so we can adapt exercises to your level. There’s absolutely no judgment.
During Class
The typical format
Our classes generally last 45-60 minutes and follow this structure:
- Warm-up (5-10 min): Preparing the body with light movements
- Technical portion (10-15 min): Learning or reviewing the day’s movements
- WOD / Workout (20-30 min): The main training
- Cool down (5 min): Stretching and breathing
What you need to know
- Listen to your body: If something hurts (not just “it’s hard”), stop and tell the coach
- Take breaks: It’s normal and encouraged! Nobody will judge you
- Ask questions: The coach is there for that
- Compare yourself to yourself: Not to others. Everyone has their own journey
Movements will be adapted
You can’t do a push-up? No problem. Every exercise has easier versions:
- Push-ups on your knees or against the wall
- Squats with a box for depth
- Jumps replaced by steps
- Lighter weights or empty bar
You don’t need to be fit to start. It’s by starting that you’ll become fit!
After Class
How you’ll feel
- Out of breath: That’s the point! It’ll pass in a few minutes
- Proud: You did it! That’s huge
- Maybe a little sore: Normal, especially if it’s new for your body
Muscle soreness
In the following days, you might have muscle soreness (DOMS). It’s your body adapting! To relieve it:
- Move lightly (walking, gentle stretches)
- Stay hydrated
- Sleep well
- It disappears after a few days
What’s next
After your trial, you can:
- Enjoy your 2nd free trial
- Try our Discovery offer (1 month at $99)
- Ask all your questions to the team
Your Frequently Asked Questions
”I’m not fit, is this for me?”
YES! That’s exactly why we exist. You don’t need to be fit to start. Our classes are designed for all levels.
”I’m afraid I won’t be able to keep up”
Every exercise is adaptable. The coach shows you alternatives. You go at your own pace.
”I don’t know anyone”
Perfect! It’s the opportunity to meet an incredible community. Regular members are super welcoming.
”What if I’m terrible?”
There’s no “terrible” here. Just women at different stages of their journey. We celebrate effort, not perfection.
”I have an injury/limitation”
Tell us! We adapt everything. Many of our members have limitations and train without problems.
The Most Important Thing
Breathe. Smile. And remember: the hardest part is walking through the door the first time. Once inside, you’ll see that the atmosphere is supportive and everyone wants to see you succeed.
We can’t wait to welcome you!
Ready to book your free trial? Click here or write to us if you have more questions!