How your start works with us
From your first call to a fixed training routine, we guide you through five clearly separated steps – with no sales pressure, and instruction on every machine you'll use.
Getting started
Five steps, then you start training
We never put anyone on a machine without a consultation first. Between your enquiry and your first independent training session, there are five appointments that build on one another.
1. Enquiry
Write to us via the contact form or call +49 30 23125103. We'll get back to you within 24 hours and suggest two possible times for your trial training – evening slots available on request.
Write to us via the contact form or call +49 30 23125103. We'll get back to you within 24 hours and suggest two possible times for your trial training – evening slots available on request.
About 60 minutes on the training floor: a tour of the studio, a short run-through on three to four machines, and time for your questions. You train in your own sportswear – just bring a towel and a drink.
About 45 minutes of conversation: pre-existing conditions, injuries, occupation, everyday strain and your goal. This forms the basis of your first training plan. If you have medical restrictions, please bring any existing reports.
We go through your plan machine by machine: seating position, range of motion, weight, repetitions. Every setting is noted down so you can start straight away next time without searching.
After about twelve weeks, we sit down together again: what worked, what didn't fit into everyday life? The plan is adjusted, weights are reset, and courses are added if needed.
Assessment
The plan is built through conversation, not a machine
A shift starting at five in the morning and an office day at a desk lead to two very different plans – which is why we start by asking about your daily routine.
We take about 45 minutes for the assessment. The result isn't a standard programme, but a plan with defined machines, weights and repetitions – tailored to how often you can realistically come.
- Pre-existing conditions, surgeries and medical restrictions
- Work strain: sitting, standing, lifting, shift work
- Previous training experience and breaks
- Your goal: strength, back health, endurance or returning to training
- How many training days per week fit into your routine
Timeline
The first twelve weeks
A training plan rarely stays effective for longer than three months. That's why we stay closely involved in the early phase and make adjustments as soon as movements feel secure.
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Week 1: Getting started
Two training sessions with moderate weight. A trainer is available on the floor and corrects your form wherever it's still shaky.
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Weeks 2 to 4: Building technique
Movement patterns become routine while weights are deliberately kept low. If you like, this is a good time to try your first class from the course schedule.
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Week 4: Short interim check
Ten minutes on the training floor: checking seating positions, raising the first weights, and clarifying any open questions. No separate appointment is needed for this.
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Weeks 5 to 11: Increasing intensity
Weights and repetitions grow step by step. With three sessions a week, a second training plan is usually added for variety.
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Week 12: Progress review
We look back together at your training history, discuss how things feel in your daily life, and write up the plan for the next quarter.
What comes next
After your instruction, three paths are open to you
Some stick with the machine plan, others combine it with classes or add dedicated coaching. You can switch at any time.
Machine training
Train according to your plan whenever it suits you. Settings are documented, and the team is on hand on the floor.
Learn moreAdd classes
Fixed group sessions bring structure to your weekly schedule. See which classes run when in the course schedule.
Learn morePersonal coaching
If you want closely guided training, book one-on-one sessions with a dedicated trainer – also available alongside your machine plan.
Learn moreGood to know
Frequently asked questions about the process
Before the first session, the same questions keep coming up for people returning to training and busy professionals: duration, equipment, cost, and how binding getting started actually is. The answers below describe exactly how we approach this in Dortmund.
Let's talk about your goals
Briefly describe what you're looking for – Puls Fitness will get back to you with an assessment.