Your First Massage: What to Expect, What to Wear, and How to Prepare

What Should You Do Before Your First Massage?

A little preparation before your appointment can make a noticeable difference in your experience. Here is a practical checklist for the day of your first massage:

• Hydrate well: Drink water throughout the day before your appointment. Well-hydrated muscles respond better to massage and are less likely to be sore afterward.
• Eat lightly: Avoid a large meal within one to two hours of your session. Lying face-down on a full stomach is uncomfortable. A light snack is fine and can prevent lightheadedness.
• Shower if you like, but do not stress about it: Massage therapists appreciate basic hygiene but do not expect you to be freshly showered. Do not apply heavy lotions or oils before the session, as they can interfere with the massage cream or oil your therapist uses.
• Arrive 10 to 15 minutes early: This gives you time to fill out a brief health intake form, use the restroom, and settle your mind before the session begins. Rushing in from the parking lot at the last minute means you spend the first 10 minutes of your massage still winding down.
• Skip the caffeine: If possible, avoid coffee or energy drinks within two hours of your massage. Caffeine activates your nervous system, which works against the relaxation you are trying to achieve.
• Leave jewelry and valuables at home or in your car: You will need to remove necklaces, bracelets, and earrings before the session. Leaving them at home simplifies the process.

What Do You Wear During a Massage?

This is the number one question first-time clients ask, and the answer is simple: you undress to whatever level you are comfortable with. There is no right or wrong answer.

Here are the most common options:

• Fully undressed: This is the most common choice and allows the therapist maximum access to work on all muscle groups without clothing getting in the way. You are always covered with a sheet and blanket (called draping), and only the specific area being worked on is uncovered at any time.
• Underwear on: Many people, especially first-timers, are more comfortable keeping underwear on. This is completely fine and your therapist will work around them. Your therapist can still effectively work on your back, legs, arms, neck, and shoulders.
• Bra on (for women): If you prefer to keep your bra on, your therapist can unclip it to work on the back without removing it. However, bra straps can get in the way of smooth strokes. Sports bras are harder to work around. Most female clients find it more comfortable to remove the bra for back work.
• Fully clothed: If undressing is not something you are comfortable with, a clothed massage is an option. Let your therapist know in advance so they can adjust techniques accordingly. Wear loose, comfortable clothing like athletic wear.

Your therapist will leave the room while you undress and get onto the table. They will knock and wait for your confirmation before re-entering. You will be under the sheet and blanket before they come back in.

What Happens During the Intake Process?

Before your first session, your therapist will ask you to fill out a health intake form and will have a brief conversation with you. This is not just a formality — it directly shapes your session. Here is what to expect:

The intake form typically asks about:

• Current health conditions, allergies, and medications
• Recent surgeries or injuries
• Areas of pain or tension
• Pregnancy status
• Any areas you want the therapist to avoid

The verbal consultation is your chance to tell your therapist:

• Your primary goal: "I want to relax" produces a different session than "my shoulders have been killing me."
• Your pressure preference: If you have never had a massage, ask for moderate pressure and adjust from there. It is easy to go firmer if you want more; harder to undo overly intense work.
• Any anxiety or concerns: If you are nervous, say so. Your therapist deals with first-time clients regularly and knows how to put you at ease.

Be honest on the intake form and during the consultation. Everything you share is confidential and helps your therapist work safely and effectively. Failing to mention a condition or medication could result in a less effective or potentially uncomfortable session.

What Happens During the Actual Massage Session?

Here is a step-by-step walkthrough of a typical 60-minute first massage at FM Massage & Wellness:

1. Getting settled (2–3 minutes): After undressing, you lie face-down on the massage table under the sheet and blanket. The table has a face cradle (a padded ring) that supports your face so your neck stays in a neutral position. Your therapist will knock, confirm you are ready, and enter the room.
2. Beginning the session: Most therapists start with the back, as it is the most neutral and comfortable area. You will feel them adjust the draping and apply oil or lotion. The first few strokes are usually long and gentle, warming up the muscles.
3. Working through the body: A typical full-body session covers the back, shoulders, neck, arms, hands, legs, feet, and sometimes the scalp or face. Your therapist will move the draping as they transition between areas, keeping you covered at all times.
4. Turning over: About halfway through, your therapist will hold up the sheet and ask you to turn onto your back. They will turn away or step out while you turn. Work on the front typically includes the legs, arms, neck, shoulders, and sometimes the abdomen (with your consent).
5. Ending the session: Your therapist will let you know when the session is complete, often with a gentle touch on the shoulder and a quiet "we are all done." They will leave the room so you can sit up slowly and get dressed at your own pace.

Important: You are in control the entire time. If anything feels uncomfortable — the pressure, the room temperature, the music, being touched in a particular area — speak up immediately. A good therapist welcomes your feedback.

How Should You Communicate During the Session?

Many first-time clients worry about talking too much or not enough during a massage. Here is a straightforward guide:

• Do speak up about: Pressure that is too much or too little, pain (especially sharp or sudden), temperature (too hot or cold), areas you want them to skip, and anything that makes you uncomfortable.
• You do not need to: Make conversation, stay silent, hold in a cough or sneeze, or apologize for anything (your body, being hairy, falling asleep, or your stomach growling — all of these are completely normal).
• Conversation is optional: Some clients enjoy chatting; others prefer silence. Both are fine. If you want quiet time, you can simply close your eyes and your therapist will take the cue. If they are chatting and you'd prefer quiet, it is perfectly acceptable to say "I think I'll just relax quietly."

The one thing you should never do is suffer in silence. If the pressure hurts, if you are cold, if something feels wrong — tell your therapist. They cannot feel what you feel, and they genuinely want you to have a positive experience.

What Should You Expect After the Massage?

Here is what happens after your session ends and what you might feel in the hours and days that follow:

• Immediately after: You may feel deeply relaxed, slightly groggy, or even emotionally tender. This is normal. Take a moment to sit on the edge of the table before standing. Your therapist may offer you a glass of water.
• The next few hours: Drink extra water. You may feel like you just had a workout, even if the massage was gentle. Some people feel energized; others feel sleepy. Both responses are normal.
• Possible soreness: Mild muscle soreness for 24 to 48 hours is common, especially after your first massage or a deep tissue session. This is similar to post-workout soreness and is a sign that your muscles are releasing stored tension. If soreness is severe or lasts beyond 72 hours, let your therapist know.
• Emotional release: Occasionally, massage can release stored emotions along with physical tension. If you feel like crying, laughing, or experience unexpected emotions during or after the session, this is normal and nothing to be embarrassed about.

How Do You Choose the Right Therapist?

The therapist matters as much as the massage type. Here are factors to consider when choosing:

• Credentials: Ensure your therapist is a Licensed Massage Therapist (LMT) in your state. This means they have completed the required education and passed state licensing exams.
• Specializations: If you have a specific concern (chronic pain, sports recovery, prenatal), look for a therapist with training in that area.
• Gender preference: It is completely acceptable to request a male or female therapist. Your comfort is the priority.
• Communication style: During your intake conversation, notice whether the therapist listens carefully, asks good questions, and makes you feel heard. This is a strong indicator of how the session will go.

At FM Massage & Wellness, each of our therapists has different strengths and specialties. Visit our therapist profiles to learn about their backgrounds and find the best fit for your needs.

How Much Should You Tip for a Massage?

Tipping etiquette for massage is similar to other personal services. Here are the general guidelines:

• Standard tip: 15% to 20% of the session price
• Exceptional service: 20% to 25%
• Method: Cash or added to card payment, depending on the business

Tipping is always appreciated but never required. If budget is a concern, your therapist values your return business and referrals just as much. Do not let tipping anxiety prevent you from booking a massage you need.

How Long Should Your First Massage Be?

For most first-time clients, a 60-minute session is the ideal starting point. It is long enough to cover the full body and provide real relaxation without feeling like a marathon. Here is how common session lengths compare:

Session Length	Coverage	Best For
30 minutes	One to two areas (back and neck, or legs)	Targeted work, lunch-break sessions, add-on to other services
60 minutes	Full body (back, neck, shoulders, arms, legs, feet)	First-time clients, general relaxation, routine sessions
90 minutes	Full body with extra time on problem areas	Multiple problem areas, thorough therapeutic work, deep relaxation
120 minutes	Comprehensive full body, every area thoroughly addressed	Luxury experience, complex therapeutic needs, special occasions

If you have a specific problem area — like chronic shoulder pain — and also want full-body work, a 90-minute session gives your therapist enough time to address both without rushing. After your first session, your therapist can recommend the ideal length for future visits based on your needs.

Ready to book your first massage? Schedule online or call us at (701) 645-3445. We will make sure your first experience is comfortable, professional, and exactly what you need.