Your First Massage: What to Wear, What to Expect & How to Make the Most of It
Booking your first massage can feel a little daunting — particularly if you’re unsure of the etiquette, what to wear, or exactly what will happen. The good news is that there’s nothing to worry about. This guide covers everything you need to know so you can arrive confident, relaxed, and ready to enjoy every minute.
Before Your Appointment
Choosing the Right Treatment
If you’re not sure which massage to book, call or email the spa ahead of time and explain what you’re hoping to achieve. A good therapist can recommend the ideal treatment based on your goals and any health considerations.
What to Eat and Drink Beforehand
Avoid eating a heavy meal within two hours of your massage — a full stomach makes lying face-down uncomfortable. Stay well hydrated, but don’t feel you need to avoid eating entirely. A light snack a couple of hours before is perfectly fine.
Arrive Early
Plan to arrive 10–15 minutes before your appointment. This gives you time to complete any intake paperwork, use the facilities, and begin to decompress before your treatment starts. Arriving stressed and rushed is the one thing guaranteed to slow down your relaxation.
✓ Turn your phone to silent (or leave it in a locker) before your session. The difference between a massage where you’re half-waiting for a notification and one where you’re fully present is enormous.
During Your Massage
The Intake Consultation
Your therapist will begin with a brief consultation — asking about your health history, any injuries or areas of pain, your pressure preference, and your goals for the session. Be as honest as possible: the more your therapist knows, the better they can tailor the treatment.
Undressing
Your therapist will leave the room to allow you to undress in privacy. Undress to your comfort level — most clients remove all clothing except underwear, though you can keep on whatever you prefer. You’ll lie on the table and cover yourself with the sheet provided. Your therapist will knock before re-entering.
During the Treatment
Allow yourself to breathe deeply and let your muscles relax. If the pressure is too firm or too gentle, say so — your therapist genuinely welcomes this feedback. It’s also completely fine to ask for a specific area to be focused on or avoided.
After Your Massage
- Drink plenty of water to help flush metabolic waste from the tissues
- Rest if possible — avoid intense exercise for the remainder of the day
- You may feel slightly tired or emotionally tender — this is completely normal
- Mild muscle soreness 24 hours later is normal after deeper work
- Book your next appointment before you leave while you’re still in that blissfully relaxed state
What NOT to Do
- Don’t rush straight back into a stressful situation if you can avoid it
- Don’t drink alcohol immediately after your massage
- Don’t be embarrassed to give feedback — it genuinely makes the session better
- Don’t worry about making noise — it’s completely normal to sigh, groan, or even snore
See our types of massage complete guide.
Frequently Asked Questions
What if I’m uncomfortable during the massage?
Always speak up. Your therapist can adjust pressure, focus areas, temperature, or anything else that isn’t working for you. A good therapist will always welcome your feedback.
Will the therapist leave the room when I undress?
Yes, always. Your therapist will step out while you undress and get onto the table, and will knock before re-entering. You’ll be draped with sheets at all times.
What if I’m self-conscious about my body?
Massage therapists are trained professionals who work with bodies of all shapes and sizes every day. They are completely non-judgmental and focused entirely on your comfort and wellbeing.
Should I talk during the massage?
That’s entirely up to you. Many clients prefer to drift into quiet relaxation; others enjoy a light chat. Your therapist will follow your lead — there’s no obligation either way.
What should I do after the massage?
Drink plenty of water, rest if possible, and avoid strenuous exercise for the remainder of the day. Avoid alcohol immediately after a massage. Many clients find they sleep exceptionally well the night after a session.