What to Expect During Your First In-Home Personal Training Session in Chicago

Amanda Boike
6 days ago
4 min read

Two women exercising on pink yoga mats in a brick-walled room. One smiles at the other, who kneels facing her. Bright light from windows.

By Amanda Boike Fitness Your first in-home personal training session is part consultation, part movement “detective work,” and part you leave feeling oddly hopeful because you will finally know what to do next (and what to stop doing).

Think: a quick intake, a low-stress mobility and strength check, and a starter workout that feels joint-friendly and doable, especially if you are 40+ and want progress without the “why does my knee hate me?” aftermath.

TL;DR: The first session usually includes

A short health and lifestyle intake (what hurts, what you’ve tried, what you want)
Gentle movement screens (how you squat, hinge, reach, balance)
A few baseline strength checks (nothing scary, more informative than max effort)
A joint-friendly starter workout customized on the spot
A simple plan to get you to your goals

How to Prep (So the Session Feels Smooth, Not Chaotic)

What you need (5 minutes of prep):

Wear comfy clothes you can move in (sneakers optional, but barefoot for in-home sessions is best)
Clear a 6 to 8 foot space (living room is perfect).
Grab a stable chair and any equipment you already own (bands, light dumbbells)
Be sure to hydrate 30-45 minute before your session
Jot down:
- current aches and pain patterns (when, where, what triggers it)
- past injuries or surgeries
- meds that affect balance, heart rate, or soreness tolerance
- any clinician guidance you’ve been given

Pro tip: If you have been told to avoid certain movements (like deep knee bends), say it up front. Trainers build better plans with better intel.

What Actually Happens in the First Session (Start to Finish)

Most first sessions run about 45 minutes and follow a predictable flow.

1) Quick intake plus safety screen

You will talk through:

goals (strength, mobility, feeling better in your body day to day)
training history (new to strength, returning after a break)
pain and injuries (what is normal stiffness versus “nope, not that” pain)
daily life (desk job, stairs, carrying groceries, travel, stress, sleep, yes it matters)

A good trainer also flags when medical clearance is smart, especially with warning signs like new chest discomfort or dizzy spells. ACSM+1

2) Mobility plus movement screens

Translation: your trainer watches how you move to spot limitations and “work-arounds” your body has been using.

Common screens (all low-drama):

shoulder reach plus overhead motion
hip and ankle mobility checks
squat to chair or box squat pattern
hinge pattern (think: picking something up off the floor)
posture and breathing mechanics (especially helpful for desk bodies)

If you have arthritis or recurring joint pain, this matters. Strengthening and stretching can reduce symptoms and improve joint movement for people with osteoarthritis. American College of Rheumatology

3) Baseline strength plus balance checks

Nothing maximal here. You are not auditioning for the Olympics.

Examples:

sit to stand (leg strength plus knee and hip tolerance)
controlled step-ups (if appropriate)
plank variation or dead bug (core control)
single-leg balance (hello, ankles plus hips)

4) Your starter workout

This is usually the best part because it answers: What should I be doing, exactly?

Expect:

joint-friendly strength moves (often squat, hinge, push, pull, carry patterns)
smart modifications (range of motion, tempo, support from a chair or wall)
an effort level that feels like work, but not wrecked

5) Cool-down plus next-step plan (5 to 10 min)

You will leave with:

2 to 4 homework moves (usually mobility plus 1 to 2 strength drills)
a weekly recommendation (how often to train, plus what to do on off days)
simple progress markers (stairs feel easier, deeper squat to chair, stronger hinge)

Why In-Home Training Can Be a Game-Changer (Especially in Chicago)

In-home sessions are not just convenient. They are contextual.

Benefits you will actually feel:

Less friction (no commute, fewer scheduling barriers)
Real-life carryover (your trainer programs around your stairs, your chair, your space)
More privacy if gyms feel intimidating
Better personalization (you are not doing random internet circuits, you are doing your plan)

How Often Should You Train After the First Session?

For general health, guidelines recommend muscle-strengthening activities at least 2 days per week for adults. CDC+1

Many women 40+ do best starting with:

2-3 sessions per week for strength
plus short mobility “snacks” and light-moderate cardio on 2 to 4 other days (5 to 10 minutes)

What If You Have Knee, Hip, or Shoulder Pain?

Tell your trainer immediately. Exercise is part of evidence-based care for knee and hip osteoarthritis, and outcomes tend to be better when exercise is supervised. PMC+1

A good coach will scale range of motion, choose joint-friendly variations, and progress conservatively so you build capacity without flare-ups.

What Does In-Home Personal Training Cost in Chicago?

Prices vary by experience, travel time, session length, and packages.

Here are reality-based reference points you can use when comparing options:

Some Chicago providers list in-home packages around $130 to $150 per session, depending on how many sessions you buy. Brian Donovan Fitness
Thumbtack’s Chicago-area guidance commonly cites about $35 to $90 per hour for personal training, with the usual note that packages and session length affect price. Thumbtack+1
Thumbtack’s nationwide average range is often shown as $40 to $100 per hour. Thumbtack

Quick pricing reality-check table

Service type	Best for	What pricing often reflects
In-home 1:1 training	maximum personalization plus convenience	travel time, high-touch coaching, custom programming
In-gym or studio 1:1	access to more equipment	facility overhead and trainer experience
Online coaching or membership	structure between sessions	lower cost than weekly 1:1, great for consistency

Ask before you book: session length, package discounts, cancellation window, and whether the assessment is included or separate.

How to Choose the Right In-Home Trainer

Look for someone who can clearly explain:

how they modify around joint pain (and what “stop” pain feels like)
how they progress you (not random, planned)
how they track progress (benchmarks beat vibes)
what they do if something hurts (there should be an actual process)

If You’re Looking for In-Home Training in Chicago

Amanda Boike Fitness offers in-home personal training in Chicago, plus online programming and classes designed around joint-friendly strength plus mobility.