Most of the nerves people feel before a first class come from not knowing what will happen. People worry that everyone else will know the moves, or that they'll be the only one who has never thrown a punch. Once you know how a session runs, most of that worry goes away, so this post walks through a first class at MPower from the car park to the cool-down.
Every class at MPower is coach-led and beginner-friendly. That means a trainer runs the session from start to finish and explains each exercise. They'll also give you an easier or harder version depending on where you're at. You will never be left standing at a bag wondering what to do.
Before you leave home
Getting a few small things sorted the day before makes the first visit much calmer.
Wear clothes you can move and sweat in. A t-shirt or singlet with shorts or leggings is perfect. Closed-toe sports shoes with a bit of grip are a good idea because you'll be stepping and pivoting around the floor. Bring a water bottle and a small towel. If you've claimed the 2 weeks free offer, it includes your gloves along with a Myzone heart rate monitor. That means there's nothing you need to buy before you start.
Eat something light an hour or two beforehand if you can. Training on a completely empty stomach can leave some people feeling flat or light-headed, while a heavy meal right before class can sit badly once you start moving. A piece of fruit or a slice of toast works well for most people.
Some people should check with their GP or physio before a first session. That includes anyone with an injury or a heart condition. It also applies if you're pregnant or coming back after a long break from exercise. Then let your trainer know when you arrive so they can plan modifications for you.
Arriving at the studio
MPower is at 398 Keira Street in Wollongong, with free off-street parking right at the studio. Aim to get there 10 to 15 minutes before your class starts. That gives you time to meet your trainer and get set up without rushing.
Tell the trainer it's your first class. They will want to know, because it means they can keep an eye on you and explain anything that isn't clear. If you're feeling nervous, say so. Plenty of people walk in for their first session having never boxed before, and the coaches are used to it.
Getting your Myzone set up
MPower uses Myzone, a heart rate based training system that gives you real-time feedback on your effort during class. You wear the monitor on a strap around your chest, and your effort is shown live as a colour zone based on your own heart rate.
Ask your trainer to help you fit it the first time. The strap sits snugly just under the chest, and once it's on you can forget about it and train. Because the zones are based on your own heart rate, you are only ever measured against yourself. The person next to you might be in a different colour, and that tells you nothing about how well either of you is doing.
The warm-up
A warm-up lifts your heart rate gradually and gets your joints moving before the harder work begins. Your body copes much better with the main part of the session when it has had that time to prepare.
Give the warm-up a real effort, but don't try to win it. Use those minutes to listen to how your trainer cues movements, since you'll hear the same instructions again later in the session.
The main part of the session
What happens next depends on which format you've booked.
- Box is skill-based boxing. The trainer teaches technique from the ground up, from wrapping your hands to throwing your first jab, then builds that into combinations.
- Build is strength training, with coaching on form at every station and progressive sessions that make you stronger over time.
- Burn is high-intensity cardio that combines boxing with bike work for conditioning and endurance.
- BBB is the full spectrum in one session, rotating through boxing skill work and strength stations with cardio bursts mixed in.
If you're unsure which to start with, our classes page explains each format in more detail.
In every format, the trainer demonstrates first, then gives you time to try. Expect them to come around and adjust your stance or suggest an easier option. That's normal coaching and isn't a sign you're doing badly. Everyone in the room got the same corrections when they started.
How hard to go in your first class
Go at a pace you can hold for the whole session. A first class is about learning the movements and finding out what your body can do right now. If you go flat out in the first ten minutes, the rest of the class will feel much harder than it needs to.
Your Myzone colours are a useful guide here. Spending time in the middle zones is a sensible target early on. Pushing into the top zones for short bursts is fine if you feel good, but there's no need to chase red on day one.
Take water breaks whenever you need them. Stop straight away and tell the trainer if you feel dizzy or sick. The same goes for any pain in your chest. Muscle burn and heavy breathing are expected. A sharp pain in a joint is different, and it's a reason to stop that exercise and ask for an alternative.
Cooling down and after class
When the hard work is done, give your heart rate a few minutes to come back down with slower movement and some light stretching. Stay for that part rather than rushing out, and use it to catch your breath and ask the trainer any questions about the session.
Drink some water once you're done, and have a proper meal or snack within a few hours. It's common to feel some muscle soreness in the day or two after a new type of training, especially across your shoulders and legs. Gentle movement such as a walk usually helps. See your GP or physio if the soreness is severe or comes with swelling. Pain that doesn't ease after a few days is also worth getting checked.
Common first-class worries
A few worries are common among new members:
- "I'm not fit enough." You don't need to be fit to start. Trainers give you modifications so you can work at your own level, and fitness builds over the following weeks.
- "I've never boxed." Box classes teach you from scratch. You'll learn your stance and jab before anything complicated.
- "Everyone will be watching me." Everyone is busy with their own workout. Every regular in the room had a first class too.
- "I won't keep up." You don't need to. Your Myzone effort is measured against your own heart rate, and the coaches expect you to rest when you need to.
- "I don't have gloves." The 2 weeks free offer includes a pair of boxing gloves to keep.
Booking your first class
The easiest way to start is with the 2 weeks free offer. It gives you two weeks of unlimited group fitness classes with a $0 joining fee. You also get a free pair of boxing gloves to keep and a free Myzone heart rate monitor. Memberships on this offer are limited.
Fill in your details on the membership page and the team will be in touch to book your first class. You can also call or message 0401 132 256. Have a look at the timetable first if you'd like to find a session that fits your week.
