If you’ve never had a professional massage before, or it’s been a while since your last one, you might be wondering what the dress code is. It’s a fair question—nobody wants to turn up in the wrong outfit and feel awkward before they’ve even hit the massage table.
The short answer? Wear whatever makes you comfortable getting to the appointment, because you’ll be removing most of it anyway. But let’s break down what actually happens so you know exactly what to expect.
What to Wear to Your Appointment
Getting there and back
Wear comfortable, loose-fitting clothes that you can easily change out of. Think yoga pants or trackies, a t-shirt, and slip-on shoes. You’re not trying to impress anyone, and tight jeans with complicated buttons are just going to be annoying when you’re getting changed in a small treatment room.
If you’re heading to the massage straight from work, just bring a change of clothes in your bag. Most clinics have small changing areas or will give you privacy in the treatment room itself.
What about underwear?
This is where people tend to overthink things. For most massages, you’ll be asked to undress to your comfort level and lie under a sheet or towel. Many women choose to remove everything, while others prefer to keep their underwear on. Both are completely fine.
Your massage therapist is a trained professional who’s seen it all before, and they’ll be using proper draping techniques to keep you covered at all times. They’ll only uncover the specific area they’re working on—your back, legs, arms, whatever—while the rest of you stays under the sheet.
If you’re having a specific treatment like a pregnancy massage or a sports massage focusing on your legs, your therapist will give you guidance on what to remove beforehand.
What Happens During the Massage
Before you start
Your therapist will ask you to fill out a brief health questionnaire covering any injuries, medical conditions, or areas you’d like them to focus on. Be honest here. If you’ve got a dodgy shoulder or lower back pain, speak up.
They’ll then leave the room while you undress and get onto the massage table, lying face down under the sheet. There’s usually a face cradle so you’re not smothering yourself into the table.
During the treatment
The therapist will use the sheet to cover and uncover different areas as they work. If they’re massaging your back, your legs stay covered. When they move to your legs, your back gets covered again. You’re never just lying there completely exposed.
The room should be warm (therapists know cold muscles don’t relax), dimly lit, and often playing some sort of ambient music. You can absolutely ask them to turn the music off if you find it annoying—it’s your massage.
Speak up if something’s wrong
If the pressure is too firm or too light, tell them. If the room’s too cold, say something. If you need to use the bathroom halfway through, that’s fine too. Professional therapists want you to be comfortable, and they’d rather you speak up than lie there silently hating the experience.
Different Types of Massages
Remedial and deep tissue
These are more clinical and focused on treating specific problems. Your therapist might ask you to keep your underwear on for easier access to hip and glute muscles. They’ll also likely ask you to move into different positions during the treatment.
Relaxation and Swedish massage
This is your classic spa-style massage—long, flowing strokes designed to help you relax. Most people undress completely for these, but again, do whatever feels right for you.
Pregnancy massage
You’ll usually lie on your side with pillows for support, or some clinics have special tables with cutouts for your belly. Wear comfortable underwear and let the therapist guide you on positioning.
After Your Massage
You’ll feel relaxed, possibly a bit spaced out, and your muscles might feel surprisingly tender the next day (especially after remedial work). Drink plenty of water, take it easy, and don’t immediately run off to CrossFit.
Your therapist will leave the room again so you can get dressed. Take your time—there’s no rush.
Common Concerns
What if I fall asleep?
Completely normal and actually a sign you’re properly relaxed. Therapists are used to it.
What if I need to pass wind?
Bodies do weird things when muscles relax. Professionals understand this. Try not to stress about it.
Do I need to make conversation?
Only if you want to. Some people chat throughout, others prefer silence. Your therapist will take cues from you.
What about body hair, cellulite, stretch marks?
Your therapist genuinely doesn’t care. They’re focused on your muscles, not critiquing your appearance.
Final Thoughts
The main thing is to wear something comfortable to the appointment and communicate with your therapist about your comfort level. They’re trained professionals who want you to have a good experience, not to judge what you’re wearing or not wearing under that sheet.
If you’re still feeling nervous about your first massage, call the clinic beforehand and ask them to walk you through what to expect. They’ll have answered these questions a thousand times before, and they’d rather you feel prepared than anxious.
