What happens at your first session at Full Range Fitness

By The FRF coaching team · 28 October 2026

Walking into a gym for the first time can feel like a big step, especially if you have not trained for a while or you have never set foot in one. The good news is that at Full Range Fitness in Polegate you never start on your own. This guide explains what your first few weeks look like, from the Group Intro to the end of your 28-Day Kickstart, so you know exactly what to expect before you arrive.

Where we are, and getting here

You will find us at Unit E3, Chaucer Business Park, Dittons Road, Polegate, East Sussex BN26 6QH, with free parking on site. We are about a five-minute drive from Willingdon, around six minutes from Hailsham and roughly twelve minutes from the centre of Eastbourne, so most people around the area can fit a session in before or after work. We are open Monday to Friday from 06:00 to 21:00, and on Saturday and Sunday mornings from 07:00 to 12:00.

Step one: the Group Intro

Everyone starts with a Group Intro. These run on Mondays and Wednesdays at 12:00 and on Thursdays at 19:30. Like every session at Full Range Fitness, it lasts one hour and it is led by a coach.

The intro is there so your first proper session does not feel like a leap into the unknown. It is a chance to meet a coach, ask questions, see how the gym is laid out and get comfortable with how sessions run. Nobody expects you to know the names of exercises or how heavy anything should be. That is our job.

If anything affects how you move, such as an old injury, a health condition, pregnancy or recent surgery, tell your coach. We will adapt what you do. We are coaches, not doctors or dietitians, so speak to your GP if you're unsure whether exercise is right for you at the moment.

Step two: your 28-Day Kickstart

The 28-Day Kickstart is how most people begin with us. It costs £149 and includes:

• your intro session
• 28 days of unlimited small group training
• nutrition guidance
• a body composition scan
• no contract

Unlimited means you can come as often as suits you during those four weeks. Every session is booked through our app, so you can see what is on and reserve your place from your phone.

What a normal session feels like

Almost all of our sessions are small group personal training. That means you get the attention of a personal training session in a small group, with a coach watching how you move, showing you what to do and adjusting it for you. You are not left to work out a machine on your own or copy the person next to you.

There are more than 100 sessions a week, and they do not all feel the same. A few you are likely to try in your first month:

• Vitality is slower paced and fully coached, with controlled strength work that builds a strong foundation and core. It covers strength, cardio and mobility, with a little more strength.
• Functional Fitness is a bit faster, with different levels of intensity so beginners and experienced members train side by side. Again strength, cardio and mobility, with a little more cardio.
• Mobility is an hour of flexibility, stretching and self-massage, a good balance to the harder sessions.

There are also sessions for particular groups, including Legends for over 50s and StrongHer for women, as well as Run Club, Gymnastics and Sunday Sweat once you are settled in.

Starting as a complete beginner

Many people who join us have never been in a gym before, and plenty have had a long break. The sessions are built so you can work at your own level. Your coach will give you a version of each exercise that suits you today, and move you on as you get stronger and more confident. If you would like to read more about starting from scratch, have a look at our page on the gym for beginners.

A few practical tips for your first visit:

• Wear clothes you can move in and trainers you are comfortable in.
• Bring a water bottle.
• Arrive a few minutes early so you are not rushing.
• Tell your coach how you are feeling on the day. Some days you will want to push, some days you will not, and both are fine.

How much should you do?

The UK Chief Medical Officers recommend that adults build up to at least 150 minutes of moderate activity a week, and do activities that strengthen the muscles on at least two days a week. The same guidelines are clear that any activity is better than none, and that building up gradually is the right way to go. During your Kickstart, two or three sessions a week is a sensible starting point for most people, and you can add more as you find your feet.

After the 28 days

At the end of your Kickstart you can choose whether to carry on. Our memberships are Bronze at £129 a month (10 sessions, about three a week), Silver at £149 a month (15 sessions, about four a week) and Gold at £179 a month (30 sessions, about eight a week). All include the full timetable, expert coaching, a progress tracking app, optional monthly body composition scans and socials, with one month's notice to cancel.

There is no pressure: the Kickstart lets you find out whether training with us suits you first.

Ready to start?

If you live in Polegate, Eastbourne, Hailsham or the villages around, the easiest way to see whether Full Range Fitness is for you is to try it. Find out more and book on our trial page, or message us on WhatsApp on 07925 149477.

Sources

• Department of Health and Social Care. UK Chief Medical Officers' Physical Activity Guidelines (2019).
• NHS. Physical activity guidelines for adults aged 19 to 64. nhs.uk
• World Health Organization. WHO guidelines on physical activity and sedentary behaviour (2020).