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When James began the body transformation process 8 months ago, he was unsure of where to even get started with everything. That’s why he reached out for help.


We started out with the fundamentals of what it takes to achieve a real body transformation.


x3 PT sessions per week with scheduled recovery days and implemented simple nutrition protocols that are tailored towards his individual needs and are easy to follow.


James understood from the very early stages that for him to see changes. He had to be ready and willing to change him. Which meant his lifestyle and habits outside had to improve. Immediately and with urgency to really see results.


He thrives off making progress week after week.


-20kg seems a lot of weight to lose but we never focused on it.


We focused on putting into practice every single day what it truly takes to achieve fat loss. Then followed the process 100% while making tweaks along the way.


⭐️ Increased confidence in himself inside & outside of the gym.


⭐️ Secured a new Job.


⭐️ Taken up a new hobby – rock climbing.


⭐️ Taken up running.


⭐️ Knows how to use any gym equipment and understands which muscle groups he is using and why.


⭐️ Is learning and understanding nutrition for fat loss and life changing habits which will stay with him for life. Oh.. and lost -20kg.


A Superstar in the Gym but a Villain Outside of the Gym: Balancing Nutrition and Lifestyle for Optimal Results

Many individuals dedicate themselves to rigorous training routines, putting in countless hours at the gym and pushing their bodies to the limit. However, despite their commitment to fitness, some people struggle to adhere to proper nutrition and lifestyle choices outside of the gym. If this is you please take a few minutes to read this article, where we will dive into this and shed light on how these choices can greatly hinder your progress. We’ll address the importance of a well-rounded approach that combines exercise, nutrition, and lifestyle habits for optimal results. Additionally, we’ll provide adherence tips and insights to help individuals stay on track and communicate effectively with their coaches.


You Can’t Out-Train a Bad Diet:


When it comes to fitness and body composition, nutrition plays a pivotal role. No matter how intense your workouts are, if the calories you consume exceed the calories you burn, progress will be limited. The key to success lies in finding the right balance between energy intake and expenditure and consistently adhering to it.


Building Muscle and Protein Consumption:


Consuming an adequate amount of protein is essential for muscle growth and repair. Unfortunately, individuals who struggle with adhering to their nutrition plans often neglect their protein intake. Protein provides the necessary building blocks for muscle tissue, and without sufficient protein, muscle gains can be compromised.


Recommendation: It is generally recommended to consume around 0.8-1 gram of protein per pound of body weight for individuals engaged in regular resistance training. Adjustments may be needed based on individual factors and goals.


Alcohol’s Impact on Muscle Building:


Excessive alcohol consumption can sabotage muscle growth and body fat reduction. When alcohol is metabolised, it takes precedence over other macronutrients, impairing protein synthesis. Moreover, alcohol interferes with testosterone production, a crucial hormone for muscle building and maintenance.


Scientific Research: Several studies have shown that alcohol consumption can decrease testosterone levels in men. For example, a study published in the Journal of Clinical Endocrinology & Metabolism found that acute alcohol intake significantly lowered testosterone levels in men.


Alcohol’s Effects on Sleep:


Quality sleep is vital for recovery and overall well-being. Unfortunately, alcohol disrupts sleep patterns, leading to fragmented and less restorative sleep. Poor sleep negatively affects muscle repair, cognitive function, and hormone regulation and you are more likely to crave high calorie foods after a poor nights sleep.


Alcohol’s Impact on the Gut:


Alcohol can harm the gut microbiome, the complex ecosystem of microorganisms that play a crucial role in digestion, nutrient absorption, and overall health. Excessive alcohol consumption can disrupt the balance of beneficial bacteria, leading to digestive issues and impaired nutrient absorption which further needs to deficiencies which can cause individual’s to develop cravings.


Adherence Tips:


a. Communicate with Your Coach: If you find it challenging to adhere to your nutritional program, communicate openly with your coach. Discuss your struggles, preferences, and potential barriers. They can help tailor the plan to make it more manageable and realistic for you.

b. Plan Ahead: Prepare your meals and snacks in advance to avoid impulsive food choices. Having nutritious options readily available makes it easier to stick to your plan.

c. Set Realistic Goals: Make sure your weight loss goals align with your readiness to make lifestyle changes. Losing weight requires actions beyond the gym, such as dietary adjustments and healthier habits. Be honest with yourself and your coach about your commitment level.


Calculating the Caloric Impact of Daily Wine Consumption:


Let’s assume a large glass of wine contains approximately 180 calories. If you consume one large glass of wine every evening with dinner, that adds up to 1,260 calories per week (180 calories x 7 days).

Considering that there are approximately 3,500 calories in a pound of body fat, consuming an extra 1,260 calories per week from wine alone could result in gaining approximately 2 lbs of of fat in a one month and 24 lbs of Fat in one year.


To burn that off each week to burn 1,260 calories, you would have to run an extra 12.6 miles:

1,260 calories / 100 calories per mile = 12.6 miles.


This shows that small habits that many individuals assume that may not have an impact can hinder progression, as Personal Trainers we try and dial in and leverage on all of small details that we can use to our advantage to help our clients succeed.


While dedicating oneself to intense training is commendable, it is crucial to recognise that exercise alone is not enough to achieve optimal results. Nutrition and lifestyle choices play a significant role in shaping our fitness and body composition goals. By understanding the importance of a balanced diet, sufficient protein intake, and the detrimental effects of excessive alcohol consumption, individuals can maximise their efforts both inside and outside the gym. Follow the adherence tips provided to overcome challenges, communicate effectively with your coach, and make lasting progress toward your fitness goals.

Do I really need to exercise to be healthy?

As a personal trainer running a private personal training facility, I often get asked the question, “Do I really need to exercise to be healthy?” The answer is a resounding yes. Exercise is one of the most important things you can do for your health, both physical and mental.


Not getting enough physical activity can lead to a variety of diseases and symptoms. These include but are not limited to obesity, high blood pressure, high cholesterol, type 2 diabetes, heart disease, stroke, osteoporosis, and even some forms of cancer. Not only that, but a lack of exercise can also lead to symptoms such as fatigue, poor sleep quality, and a weakened immune system.


Regular exercise is one of the most important things you can do for your health. It can help you maintain a healthy weight, improve your cardiovascular health, strengthen your bones and muscles, improve your balance, improve mobility and reduce your risk of chronic diseases. Additionally, exercise can have a positive impact on your mental health, reducing symptoms of anxiety and depression and improving your overall mood and self-esteem.


Physical changes to your body can also be seen with regular exercise. These changes include improved muscle tone and definition, increased strength and endurance, and better flexibility and balance. If you look better your most certainly going to feel better. Regular exercise can also improve your posture, which can help prevent back pain and other posture-related issues.


Certain populations may require different amounts and types of exercise. It’s important to find what works best for you as an individual and not try and follow any generic programs. Hiring a personal trainer can help you assess your current fitness levels and tailor a program towards you as an individual. For example, older adults may benefit from lower-impact exercises such as walking or a stationary bike to improve their fitness, in addition to some stability exercises to help with their balance and flexibility, perhaps using more machine based exercises which are externally stable to build and retain muscle mass. Pregnant women may need to modify their exercise routine to ensure the safety of both themselves and their unborn child.


It’s worth noting that our ancestors were less sedentary and more active, without the aid of labour-saving devices that we have today. This means that our bodies were designed to move, and regular exercise is essential for our overall health and wellbeing.


If you’re just starting out with exercise, it’s important to take things slow and start with a routine that is appropriate for your fitness level that you can progress. This might mean starting with a simple walking routine, or working with a personal trainer to develop a customised workout plan that meets your individual needs and goals.


In conclusion, regular exercise is one of the most important things you can do for your health, both physical and mental. It can help you maintain a healthy weight, reduce your risk of chronic diseases, improve your cardiovascular health, strengthen your muscles and bones, and improve your overall mood and self-esteem. So, start incorporating exercise into your daily routine today and take control of your health and wellbeing! Stop putting it off and get yourself moving today.

Why you are FAILING to achieve results.

As a personal trainer working with a wide rage of clients for over 17 years, I have seen many individuals fail to achieve their fitness goals. While there are a variety of reasons why someone may not reach their desired outcome, there are some common boundaries that tend to hold people back. We will explore these boundaries and how to overcome them.


Lack of commitment:


One of the most significant barriers to an individual’s success with their fitness goals is a lack of commitment. Many people set goals without truly committing to them, which can lead to failure. They like the sound of the outcome however neglect to put in the work required to achieve it. To overcome this barrier, it is important to set realistic and achievable goals, and to create a plan to reach those goals. As personal trainers we have to explain to our clients what is required to achieve the goals desired by the client, a lot of the times clients who hear what is required they are not willing to do what is required so we may then set them a more realistic goal to help them build the skills and progress them as we build trust with them.


Lack of accountability:


Another common barrier to success is a lack of accountability. Without someone to hold you accountable, it can be challenging to stay motivated and on track. A personal trainer can help with this by holding you accountable to your goals and providing support and guidance along the way. Discussing any pitfalls and building strategies to overcome them. You can also create accountability by sharing your goals with friends and family on a WhatsApp group or Facebook group with likeminded individuals. Together we can go far!


Poor nutrition:


It’s not a lie when people say Abs are made in the kitchen. Nutrition plays a significant role in achieving body composition goals. Poor nutrition habits, such as overeating or consuming high calorie low nutrient foods, can hinder progress. To overcome this barrier, it is important to create a healthy eating plan that includes a balance of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals). You should also stay hydrated and avoid consuming processed and sugary foods. With some of our personal training clients who struggle with hydration we set hydration targets for the day and build on it as the individual adapts to consuming more water.


Inconsistent exercise habits:


Consistency is key when it comes to achieving your goals. Inconsistent exercise habits can hinder progress and make it difficult to see results. To overcome this barrier, it is important to create a consistent exercise routine that includes both strength and cardio training. Add your workouts into your weekly schedule and class that time as a non negotiable important meeting. Set yourself a realistic frequency that you can adhere to consistently within your weekly schedule.


Lack of support:


Support from friends and family can be a significant motivator when it comes to achieving fitness goals. Without this support, it can be challenging to stay motivated and on track. We have seen many people fail to achieve their goals due to a lack of support from their partner or family members. To overcome this barrier, set goals together so you can be in it together. You can join a support group with like minded individuals, find a workout buddy or with your partner, or work with a personal trainer who can provide support and guidance along the way.

We work with many couples in our personal training facility who work together to help each other achieve their goals, this can be very powerful when both individuals are all in as it helps with a positive home environment, healthier lifestyles habits, and with the consistency of adhering to the plan.


Having the weekends off:

You can spoil all of the hard work done throughout the week by having the weekend off. Individuals who like to socialise need to plan ahead and calorie bank in preparation for the weekend if they know that they will be consuming alcohol or consuming more calories during the weekend.


Getting into shape and achieving your goals is going to take a level of dedication and consistency that’s going to require you to dig deep, learn and grow to overcome bad lifestyle habits. If we don’t change the things that are keeping us overweight and unhealthy then our body won’t change. As personal trainers a large amount of our work is not only done on the gym floor, we try and coach individuals on how to conduct themselves outside of the gym, this is where most of the battle is either won or lost.

Maintain your goals during Ramadan

Ramadan is approaching with fasting for our Muslim personal training clients. It is a time of reflection, prayer, and self-discipline however, for athletes and individuals who wish to maintain their fitness levels, muscle mass and strength, it can be challenging to maintain their training schedule and performance while fasting. It is important to have structure and plan and optimise your training during Ramadan to get the best results.

When is the best time to train during Ramadan?

The optimal time to train during Ramadan depends on the individual’s personal preference and schedule. However, we generally recommended to train after breaking the fast (Iftar) or before the pre-dawn meal (Suhoor). Training during these times we have found over the years with feedback from our personal training clients allows the individual to consume food and water to fuel their workouts and rehydrate after the workout.

Training after Iftar allows the athlete to replenish their glycogen stores, which can help increase energy levels during the workout. It also allows them to consume a proper post-workout meal, which is essential for recovery and muscle growth. A disadvantage of training after Iftar can be challenging due to the heaviness of the meal and the possibility of feeling sluggish during the workout.

Training before Suhoor, on the other hand, allows the athlete to consume a small meal and hydrate before the workout. It also allows them to take advantage of the increased energy levels that occur during the pre-dawn meal. A disadvantage of training before Suhoor can be challenging due to the early wake-up time and the possibility of feeling fatigued during the workout. 

What types of foods should you break your fast with?

Breaking the fast with nutrient dense  foods is essential for maintaining energy levels during the workout and promoting recovery afterward. You must certainly avoid processed and refined foods with little quality nutrition. We have found the best results for our personal training clients to break the fast with a combination of complex carbohydrates, protein, and healthy fats.

Complex carbohydrates, such as whole grains, fruits, and vegetables, provide sustained energy during the workout. 

Protein, such as meats, fish, beans, and legumes, is essential for muscle repair and growth. Healthy fats, such as nuts, olive oil, coconut oil, seeds, and avocado, provide satiety and energy during the workout.

It is also important to hydrate properly during Iftar. Drinking water and electrolyte-rich beverages, such as coconut water or electrolyte drinks, can help rehydrate the body and replenish lost minerals. Adding BCAAs to your water during this time of the year can also help with ingesting enough amino acids to preserve and build your muscle mass. 

How to optimize hydration during Ramadan?

Hydration is crucial during Ramadan, especially for athletes who need to maintain their performance levels. It is recommended to drink at least 35 ml of water per kilo of body weight per day to ensure adequate hydration. This will be required to ingest between Iftar and Suhoor which may be challenging for some individuals who normally struggle to drink enough water throughout the day we would recommend that you take advantage of consuming some quality electrolytes. Our personal trainers also advise our to avoid caffeinated beverages, such as coffee and tea, as they can increase dehydration.

During the workout, it is recommended to drink small sips of water every 10-15 minutes to maintain hydration levels. It is also important to avoid drinking large amounts of water at once, as it can lead to stomach discomfort. 

How to maintain muscle mass during Ramadan?

Maintaining muscle mass during Ramadan can be challenging, especially if the athlete is in a calorie deficit due to the fasting period. It is essential to consume adequate protein and calories during Iftar and Suhoor to prevent muscle breakdown.

Consuming protein-rich foods, such as eggs, meats, fish, beans, and legumes, during Iftar and Suhoor can help maintain muscle mass. It is also important to consume complex carbohydrates to provide energy for the workout and healthy fats to provide satiety and energy during the workout.

In addition to sound nutrition, our personal trainers recommended to continue strength training during Ramadan to maintain muscle mass. However, it is important to adjust the training volume and intensity to accommodate the fasting period.

In conclusion, training during Ramadan can be challenging, don’t make excuses find solutions. With proper planning and nutrition, individuals can maintain their performance levels and even improve their fitness during the holy month. 

If you are looking to step up your fitness game this year contact us and find out how our personal trainers in Hale and Altrincham can help. 

Time Management Strategies

When it comes to achieving your fitness goals, time management is crucial. With a busy schedule, it can be challenging to make time for exercise and healthy habits. However, with proper time management strategies, you can prioritise your fitness goals and make significant progress towards your goals and a healthier lifestyle. As personal trainers, we discuss these essential time management tips with our clients to help remain organised and achieve their fitness goals.


  1. Don’t make the excuses: So many times we hear individuals within our personal training facility give us the excuse that they don’t have the time. Once we run through the weekly schedule we often discover that it is not lack of time rather a lack of the individual been organised with their time and the hierarchy of what is a priority.
  2. Plan your workouts in advance: One of the most effective time management strategies is to plan your workouts in advance. Take some time each week to schedule your workouts for the coming week. This will help you stay on track and ensure that you have time set aside for exercise as a priority. Treat these time slots like important meetings and how ever you are feeling turn up and do your best. There will be times when you will feel fatigued and mentally drained, still turn up and do what you can I promise you will leave the gym feeling much better than you did when you walked in.
  3. Make use of your calendar: Use your calendar to schedule your workouts and other habits like meal prep, mobility, walks or cardio. This will help you stay organised and ensure that you don’t double-book yourself or forget about important commitments. If it is in the diary its going to get done if we do not remain organised you will end up skipping or forgetting. For example meal prep will require a weekly shop, if you know that you will be meal prepping on a Sunday it will be important that you schedule your shopping for Saturday or Sunday morning.
  4. Set realistic goals: It’s important to set realistic fitness goals that fit into your schedule. If you’re struggling to find time for exercise, consider starting with shorter workouts or breaking up your workouts throughout the day. It is better to set yourself a realistic frequency that you can keep consistent. If you are in this situation I would start by scheduling yourself x 2 sessions in the gym per week even if it’s back to back days on the weekends or early mornings stick to it and develop the habit of remaining consistent and build on it.
  5. Hire a personal trainer: Working out with a personal trainer is a great way to stay motivated and accountable. Plus, it takes the extra time away that is required to program your sessions and make your exercise feel less like a chore.
  6. Focus on high-intensity workouts: High-intensity workouts like HIIT (high-intensity interval training) can be a time efficient way to burn calories and improve your fitness in a short amount of time. Incorporating these types of workouts into your routine can help you make the most of your limited time. If you have time to do steady state cardio add this is into your schedule as it is also highly beneficial.
  7. Don’t skip rest days: It’s important to give your body time to rest and recover between workouts. Skipping rest days can lead to burnout and injury, which will ultimately set you back in your fitness journey. Plan your rest days in advance and use them to recharge and prepare for your next workout. Plan days where you might go for a nice walk in the country or go and use a facility with a sauna, book yourself a massage or a session in a float spa.
  8. Multitask when possible: If you’re short on time, try to multitask when possible. For example, you could listen to a podcast or audiobook while you’re on the treadmill, or you could do bodyweight exercises while watching TV, or if you have a meeting over the phone go for a walk and get your steps in at the same time. Multitasking isn’t productive with a lot of things however in this situation it works really well.
  9. Use a timer: Using a timer for your rest periods can help you stay on track during your workouts and make the most of your time.
  10. Don’t scroll: leave your phone on airplane mode during your workouts. Mindless scrolling will be unproductive and not allow focus within your training.

As personal trainers we believe that time management is a crucial component of achieving your goals. Remember to be patient and persistent, and don’t be afraid to ask for help or support from a personal trainer or fitness professional to help guide and structure your plan of action.

Why am I not losing weight?

Losing weight is a common goal for many people, but it can also be a frustrating and challenging journey. If you’ve been working hard to shed pounds and haven’t seen the results you desire, it could be due to several reasons. Here are some of the most common reasons why you may not be losing weight and what you can do about it.

Habits: Your daily habits play a significant role in your weight loss journey. Poor eating habits, such as skipping meals, snacking, overeating, and eating high calorie low nutrient foods, can sabotage your efforts. You need to establish healthy habits, such as consuming you planned meals, staying hydrated, and getting adequate sleep, to support your weight loss goals. A personal trainer can help you navigate through the process of replacing bad habits with good habits to keep you on track.

Nutrition Adherence: To lose weight, you need to create a calorie deficit, which means consuming fewer calories than your body burns. To do this, it’s essential to be consistent with your eating habits and make sure you’re eating nutritious foods that support weight loss. Fad diets and restrictive eating plans are not sustainable, and it’s crucial to have a balanced, healthy diet that includes a variety of foods. If you are staying on track all week and on the weekends you are going off plan it is likely you have un done all your hard work throughout the week. If you are socialising on weekends, it is important that you plan and prepare ahead using a method called calorie banking or selecting lower calorie options on the menu so that you can stay within the constraints of your deficit. A good personal trainer can guide you through the process when you eventually hit dates in your diary when social events take place. This doesn’t mean that you cannot have a good time it just means that a level of planning and mindfulness needs to be addressed so that you don’t spiral out of control and undo the weekly deficit that you have kept consistent.

Inconsistency with Exercise: Exercise is an essential component of weight loss. It helps to burn calories and build muscle, which can increase your metabolism. But, if you’re inconsistent with your exercise routine, it can be difficult to see results. To get the most out of your workouts, aim for consistency, gradually increasing the intensity and duration of your exercises over time. Often times exercises can act as your deficit however when consumption of the same amount of calories is present and your missing your scheduled training sessions then it would be a good idea to consume less calories on these days so you can stay within maintenance or within a slight deficit.

Not Putting Your Health as a Priority: Losing weight is a journey, and it requires commitment and dedication. If you’re not putting your health as a priority, it can be challenging to stick to your weight loss plan. Make a commitment to yourself to prioritise your health, and establish habits and routines that support your weight loss goals. Individuals place socialising or fashion as a priority and place their health at the bottom, health should be at the top investing in a personal trainer or a gym membership should prioritise those expensive nights out over the weekend and those funky Balenciaga trainers.

Stress and Hormonal Imbalance: Stress and hormonal imbalances can also contribute to weight gain or difficulty losing weight. Chronic stress can lead to overeating and a sedentary lifestyle, while hormonal imbalances can affect your metabolism and disrupt your weight loss efforts. If you’re struggling with stress or hormonal imbalances, a personal trainer can help you with these factors addressing your responses to certain situations and creating habits to try to reduce stress like improving sleep hygiene reducing alcohol and substance abuse. Seeking professional help is a valuable tool to help you to combat stress and understanding the psychological aspects behind your responses to stressors.

In conclusion, losing weight is not just about following a diet and exercise routine. It requires a holistic approach that includes healthy habits, consistency, and a commitment to your health. If you’re not seeing the results you desire, reassess your approach and make changes as needed. Remember, weight loss is a journey, and progress may not happen overnight. Be patient, stay focused, and celebrate your progress along the way.

Personal Training vs Group Training: Which is Better for Your Goals?



Personal training and group training has become increasingly popular in recent years. Unlike group training and classes, quality personal training offers a level of customisation and individual attention that simply cannot be matched when training within a group. If you’re looking for the best results, private personal training is the way to go.


One of the key advantages of personal training is the level of customisation that it offers. Your personal trainer will work with you to create a fitness plan that is tailored to your individual needs and goals. They will take into account factors such as your current fitness level, any injuries or health conditions, and your overall lifestyle. This level of customisation means that you are more likely to see results faster, and that your progress will be more sustainable in the long term.


Another major advantage of personal training is the individual attention that you receive. With personal training, you have your trainer’s undivided attention, which means that they can monitor your form and technique and provide real-time feedback to help you improve. This is particularly important if you are looking to get the most out of each training session and also prevent injury. Your trainer can help you to avoid common mistakes that can lead to injury.


At a private personal training gym like ours here at Soma Fitness, you can expect the highest quality service and detailed coaching. Our trainers are highly qualified and experienced, and they are dedicated to helping our clients achieve their fitness, health and body composition goals. We understand that everyone is different, which is why we take a personalised approach to fitness, we base all of our programming on our 3 step process when onboarding a client which involves a movement assessment. We are highly committed to providing our clients with the support and guidance they need to succeed.

In contrast, group training and classes can often feel impersonal and lacking in focus. With so many people in a class, it can be difficult for the coach to provide individual attention and to monitor each participant’s form and technique. This one size fits all approach can lead to ineffective workouts, and a higher risk of injury. Additionally, group training and classes may not always be tailored to your individual needs, which can make it more challenging to see results.

In conclusion, if you’re serious about reaching your goals, personal training is the way to go. With a personalised approach, individual attention, and high-quality coaching, you can expect to see real results, faster. If you’re ready to get started on your fitness journey, contact us at Soma today and we can get you booked in for a consultation!

Why Do You Need a Personal Trainer?


Are you tired of going to the gym, working out, and not seeing any results? Are you in need of a little extra discipline and guidance to help you reach your fitness goals? Look no further than hiring a personal trainer.


Personal training is a customised exercise program designed specifically for you, with the guidance and support of a certified personal trainer. A personal trainer will assess your current fitness level, set achievable goals, and create a workout plan that is tailored to your needs and abilities in a progressive format. With a personal trainer by your side, you’ll have the support, encouragement, and accountability you need to get the results you want.


One of the key benefits of personal training is the accountability factor. With a personal trainer, you’ll have someone to hold you accountable and make sure you’re sticking to your workout plan.


They’ll also make sure you’re using proper form and technique, reducing the risk of injury and helping you get the most out of your workout.

In addition to the accountability factor, personal trainers also provide a wealth of knowledge and expertise. They’ll teach you about proper nutrition, healthy habits, and the science behind how exercise impacts your body. With their guidance, you’ll not only be able to reach your fitness goals, but also maintain a healthy lifestyle for years to come.


Personal trainers are also great for individuals who have specific fitness goals in mind. Whether you’re looking to lose weight, build muscle, or simply get in shape for the first time in your life, a personal trainer will create a workout plan that is tailored to your goals and abilities and outline the stages of progression.


They’ll help you stay focused and motivated, and make sure you’re making progress along the way.


Personal training is a great investment for anyone looking to reach their fitness goals. With a personal trainer, you’ll have the support, accountability, and expertise you need to get results and maintain a healthy lifestyle for years to come. So, if you’re ready to take your fitness to the next level, consider hiring a personal trainer today.


At our private gym, we take personal training to the next level. Our gym solely focuses on personal training, providing our clients with a unique and highly effective approach to fitness. Our coaches are highly qualified and experienced, with a deep understanding of resistance training, biomechanics and the ability to help clients reach all types of body composition goals. Our coaches are dedicated to helping each client reach their full potential, and provide the support and guidance necessary to help them stay motivated and on track.


At our gym, we believe that fitness should be an enjoyable experience, and we strive to create a welcoming and supportive environment for our clients. Our private gym provides the perfect setting for individuals who want to focus on their fitness goals in a quiet and peaceful environment, without any distractions or interruptions. This allows clients to get the most out of their workout, and ensures that they can reach their goals as quickly and effectively as possible.


Personal training is a highly effective and personalised approach to fitness, and our private gym provides the ideal setting for individuals who want to achieve their fitness goals. With highly qualified coaches, a focus on resistance training, and a supportive environment, our gym is the perfect choice for anyone looking to take their fitness to the next level. If you’re looking to get in shape and achieve your fitness goals, consider joining our private gym today and discover the many benefits of personal training that our coaches can offer.

How Much Does Muscle Growth Differ Between Lifters?

Reference to the Study:

Hubal et. al. (2005). Variability in Muscle Size and Strength Gain After Unilateral Resistance Training. MED SPORTS EXERC.



Details of the Study:


  • 585 untrained adults performed the same arm training routine for 12 weeks.


  • Most lifters experienced around a 10-20% increase in cross-sectional area, but there was extreme responses on either end of the spectrum.


  • A small number of individuals experienced no detectable muscle growth (with some even seeing losses in muscle size).


  • On the other hand, a small number of individuals saw increases in biceps cross-sectional area of greater than 50%.


  • As with most biological traits, the response to resistance training generally follows a bell-curve relationship. This means that most people see an ‘average’ muscle growth response, but a small percentage of people experience extremely more/less growth than average.



Applications to training:


  • This study supports the idea of the importance of an individualised plan in order to optimise muscle growth in each person.


  • Furthermore, it is unavoidable that some people will find it significantly easier to add muscle more than others, rendering comparison between peers futile. If you want to progress, then track your progression against yourself.


  • Ultimately having a personal coach who has the skills to guide you on how to execute your exercises correctly to get the most out of each exercise will put you in the best position to see results with your hypertrophy goals from your training in the gym.