What to Wear and Bring to a Personal Training Session
Wear clothes you can squat, lunge and reach overhead in without adjusting them, and flat, firm-soled trainers rather than thick, cushioned running shoes. Bring a water bottle and a small towel. That covers almost everyone. Nothing needs to be new, matching or technical: a cotton t-shirt and a pair of shorts or leggings do the job. The details below matter mostly for the lifts, for the walk in on a cold morning, and for the days you head straight to the office afterwards.
Shoes matter more than anything else you wear
If you change one thing, change your shoes. Most people turn up in running shoes because that is what they own, and for a strength session they are the least helpful option.
A modern running shoe has a soft, thick midsole that is designed to compress. Under a squat or a deadlift that cushioning squashes unevenly, so your foot shifts and your balance wobbles. Many also have a tall heel-to-toe drop that tips you forward.
| Shoe | Good for | Watch out for |
|---|---|---|
| Flat, firm trainer (canvas plimsoll, court shoe, cross-training shoe) | Almost everything: squats, deadlifts, cables, dumbbells | Very worn soles with no grip |
| Cushioned running shoe | Air bike, warm-ups, if it is all you have | Wobble on heavy lower-body lifts |
| Weightlifting shoe (raised solid heel) | Squatting for people with stiff ankles, advanced lifters | Not necessary for beginners; awkward for anything else |
| Barefoot or socks only | Some deadlift variations, mobility work | Dropped weights; only where the trainer agrees |
You do not need to buy specialist footwear before you start. A simple flat trainer you may already own is enough for months, often for good. If your heels lift when you squat, that is a mobility conversation first, covered in our guide to ankle mobility for squats, before it is a shoe purchase.
Clothes: the practical test
Before you leave the house, do one deep squat and lift both arms straight overhead. If anything rides up, pinches, digs in or shows more than you want, change it. That test catches most problems.
Tops
A t-shirt or vest you are comfortable in. Very loose tops are fine but can hide what your back and hips are doing, which matters when your trainer is coaching position. Something reasonably fitted makes coaching easier, not because anyone is looking at you, but because the trainer can see whether your spine is neutral or your shoulders are shrugging. Avoid zips and large prints across the back if we will be squatting with a bar; the bar sits across the upper back.
Bottoms
Shorts, leggings or joggers. Check two things: that the fabric stretches enough for a deep squat or lunge, and that the leg is not so long and loose it catches under your shoe or on a bar during a deadlift. Shorts worn over leggings are a common, sensible combination. Jeans and chinos are the classic mistake for people coming straight from work.
Underneath
A supportive sports bra for anyone who needs one, matched to higher-impact work if we are using the air bike or doing anything jumping-based. Comfortable underwear that stays put when you squat.
Socks
Ordinary sports socks. If you are deadlifting, longer socks protect your shins from the bar.
Dressing for the journey, not just the session
In Highgate, most clients walk, cycle or come up from the tube, often before it is light in winter. Dress for the outside, then strip back. A warm outer layer over your training kit is better than arriving cold and stiff, since the warm-up takes longer when you start chilled. In summer, the opposite applies: arriving drenched after a fast walk up the hill from Archway is not a great start either.
If you are going to the office afterwards, bring your work clothes in a bag and plan for a towel. Allow 10 minutes at the end to cool down before changing; that is usually the difference between feeling fresh and feeling overheated in a meeting.
What to bring: a short kit list
- Water bottle, filled.
- Small towel.
- Flat trainers, if you are not wearing them.
- Hair ties if you have long hair.
- Any medication you might need during exercise, such as an inhaler, and tell your trainer where it is.
- A change of clothes, if you have somewhere to be afterwards.
- A small snack if you train early and tend to feel light-headed on an empty stomach.
What to leave at home
- Rings and bracelets. They scratch, pinch between fingers and a bar, and get caught on dumbbell handles. Take them off before gripping anything heavy.
- Long necklaces. They swing into your face on hinges and rows.
- Gloves, belts and wrist straps for now. They have a place for some people later, but they can mask grip and bracing problems in the early weeks.
- Headphones during coached sessions. You need to hear the cues.
If you are having a body composition scan
The studio has an InBody scanner. It is optional, but if you are having one, a few things make the readings more consistent between visits. Wear light clothing, take off watches and jewellery, and try to arrive in a similar state each time, ideally not straight after a large meal or a hard workout. We cover this properly in how to prepare for an InBody scan.
A few health basics
Drink normally on the day. Eat something light a couple of hours before if you can; if you train first thing, a small snack is fine. If you are unwell with a fever or chest infection, rearrange rather than train through it. And if you have a heart condition, have recently had surgery, or are pregnant or postnatal, check with your GP before starting a new exercise programme. The NHS exercise pages give sensible general guidance.
What we provide at the studio
All the training equipment is here: squat rack, barbell and plates, a full dumbbell rack, a 2-stack cable station with lat pulldown and seated row, and an air bike. You do not need to bring any of your own. Because the basement studio at The Highgate House is booked to you alone during your session, nobody else is around to judge what you wear, which is one less thing to think about. If you have not trained before and want to know what the first hour itself involves, read your first personal training session, or see how our personal trainer in Highgate sessions work. Any kit questions, just ask when you book private training.
Questions we get asked
Do I need to buy new gym clothes before starting?
No. Wear what passes the squat-and-reach test. Buy things later once you know what you actually find comfortable.
Are lifting shoes worth it for a beginner?
Rarely at first. A flat, firm trainer is enough. Lifting shoes can help later, mainly for squatting if ankle mobility is limited.
Can I train in socks?
For some exercises, yes, if your trainer agrees. For anything with dumbbells or plates moving near your feet, wear shoes.
Is there somewhere to change?
Ask when you book and we will talk you through the arrangements for changing and leaving your things.
Book with The Highgate House
Ready to start training properly? Email us at [email protected] with the service and the day that suits you, and we will come back to you with times.
Visit The Highgate House · Private personal training
The Highgate House, Archway Road, Highgate, London N6.
