How to make the most of a gym free trial

Before you start: plan the week

1. Check the class timetable and pick sessions at the times you would realistically train as a member.
2. Choose a mix of session types, such as strength, conditioning and something you have never tried.
3. Put the sessions in your calendar like appointments.
4. Tell the gym about any injuries or health conditions before your first visit.
5. Pack your kit the night before each session.

If the trial runs for several days, spread your visits out rather than cramming them in. Three or four sessions across a week, with a rest day between them, is plenty for most beginners and gives you a realistic taste of what membership would feel like.

Our guide on what to wear to the gym covers kit, and your first gym session covers what to expect when you walk through the door.

During the trial: what to look for

Pay attention to more than the workout itself. After each visit, ask yourself:

• Did someone welcome me, learn my name and explain what was happening?
• Did the coach offer easier and harder versions, and help with my technique?
• Was the gym clean and the equipment in good condition?
• Was it too busy, too quiet or about right at the time I went?
• Did I speak to anyone, and did other members seem friendly?
• Did I leave feeling better than when I arrived?

Take the assessment if one is offered. It gives you a starting point to measure progress against and shows you how the coaches think. A good assessment includes questions about your history, lifestyle and goals, not just a fitness test.

Pace yourself

It is tempting to try every class in a trial week and push hard in each one to make the most of it. That is a fast route to being too sore to walk properly by day three, which tells you nothing useful about the gym and a lot about your thighs.

Work at a moderate effort, around 6 or 7 out of 10, and take the scaled option whenever you are unsure. You are learning the movements and the routine, not trying to impress anyone. Expect some stiffness after the first session or two. Our guide on being sore after your first workout explains what is normal and how to handle it.

Keep a few notes on your phone after each visit: what you did, how it felt and anything you want to ask. By the end of the week, those notes will be far more reliable than your memory.

Use everything the trial includes

Classes are only part of the picture. If the trial includes open gym access, spend at least one session on the gym floor with a simple written plan. It shows you how busy the space gets, whether the equipment you need is free, and how comfortable you feel training without a coach running the session.

Talk to people, too. Ask a coach how they would help someone at your level over the first three months. Ask a member between sets how long they have been going and what they like about the place. Two minutes of honest conversation will tell you more about the culture of a gym than any leaflet or website.

Questions to ask before you join

• What membership options are there, and what does each one include?
• Is there a minimum term, and how much notice do I need to give to cancel?
• Can I freeze my membership if I am ill, injured or away?
• Are there beginner programmes, personal training or nutrition support?
• How do bookings work, and how full do classes usually get?

Ask in person and get anything important in writing. A good gym will be happy to explain everything without pressure. If you are told an offer ends today, or you feel rushed, take a step back. You are allowed to go home and think about it.

Making the decision

At the end of the trial, score the gym out of 10 on location, coaching, atmosphere, equipment, timings and price. Then ask the simplest question of all: will I still be going in six months? If you are comparing several gyms, our guide on how to choose a gym in Manchester has a full checklist.

If you are near Irlam, the Lycan Strength 7-day free trial includes unlimited class access, the full gym facilities and a complimentary fitness assessment, with no credit card required. A week such as Monday 6pm Full Body, Wednesday 6pm Engine and Thursday 7pm Lower gives a good feel for the mix of strength and conditioning, and the timetable shows every option.

Whatever you decide, the trial has done its job if you finish it knowing more about what you want from training than when you started.