Opening Times:

6.00 AM - 21.00 PM

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077699 02529

Category: Personal Training

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Muscle Over 40: Why It’s Never Too Late to Build Strength and Feel Better

Age Is Just a Number and It’s Not an Excuse

If you’re over 40 and think your best years of strength and fitness are behind you we’re here to tell you that’s simply not true.

At Soma Fitness in Hale, we work with many men and women in their 40s, 50s, and beyond and we see it every week:

✅ Muscle being built
✅ Fat being lost
✅ Confidence being restored
✅ Energy levels improving
✅ Joints moving better
✅ Sleep getting deeper

It’s not about trying to look like you’re 21 again.
It’s about feeling strong, capable, and in control of your body no matter your age.

Why Strength Training Becomes More Important After 40

As we age, we naturally begin to lose muscle mass (called sarcopenia) and bone density especially if we’re inactive.

This leads to:

  • Slower metabolism

  • Weaker joints and posture

  • Increased risk of injury or falls

  • Higher body fat percentage

  • Lower energy and reduced quality of life

But the good news is: this is reversible.

With the right strength training approach, you can:

  • Rebuild lean muscle

  • Improve joint health and mobility

  • Boost metabolism

  • Improve hormone profiles (yes even testosterone and insulin sensitivity)

  • Feel younger, stronger, and sharper every day

“But I Haven’t Trained in Years…”

That’s okay. Most of the clients we work with haven’t or they’ve done random gym workouts with no real structure.

At Soma Fitness, we meet you where you’re at and help you progress safely and effectively.

Whether you’re brand new to lifting or just getting back into it after a long break, we’ll build a personalised plan that takes into account:

  • Your current strength and mobility

  • Any injuries or movement limitations

  • Your lifestyle, stress levels, and availability

  • Your specific goals fat loss, strength, energy, confidence, or longevity

“Am I Too Old to Build Muscle?”

Absolutely not.

Studies have shown that people in their 50s, 60s, and even 70s can build significant lean mass with proper strength training and nutrition.

We’ve helped clients:

  • Drop 10–20kg of fat

  • Rebuild core and back strength after years of pain

  • Get back into clothes they hadn’t worn for a decade

  • Lift heavier in their 40s than they did in their 20s

  • Feel proud of their body again not just tolerate it

The Soma Fitness Difference

We’re not a commercial gym.

We’re a private personal training studio in Hale, built for people who want personalised support not cookie-cutter workouts.

You’ll get:
✅ 1-1 coaching from experienced professionals
✅ Training built around your goals, body, and lifestyle
✅ A quiet, welcoming, no-intimidation space
✅ Clear progress tracking (not just weight)
✅ Education around movement, nutrition, and mindset

It’s Never Too Late to Start

Whether you’ve been out of the gym for years, or just never found something that sticks now is the perfect time.

You don’t have to be perfect. You just have to start.

Come visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
Book your free consultation today: [booking link]
Follow us on Instagram for real client stories @somafitness

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What to Expect From Your First PT Session at Soma Fitness

Nervous About Starting Personal Training? You’re Not Alone.

We get it. Walking into a new gym or starting with a personal trainer for the first time can feel daunting especially if you haven’t trained in a while or don’t know what to expect.

At Soma Fitness in Hale, we work with everyday people busy professionals, parents, men and women who just want to feel fitter, stronger, and more confident again.

And we make sure your first session is welcoming, professional, and tailored to you.

Let’s walk you through exactly what happens when you step through our doors.

Step 1: A Warm Welcome at Our Private Studio in Hale

We’re based on Hale Road in Altrincham, and unlike a commercial gym, our studio is private, quiet, and focused no queues, no egos, no distractions.

When you arrive, you’ll meet your coach and we’ll take a few minutes to get to know you.
No pressure. No awkward introductions. Just a relaxed start so we can learn more about you and your goals.

Step 2: A Quick Chat About You, Your Goals & Lifestyle

Before we touch any weights, we’ll have a sit-down chat about:

  • Your training history (if any)

  • Your specific goals (fat loss, muscle, performance, energy, etc.)

  • Any injuries or movement limitations

  • Your lifestyle, stress levels, and time availability

  • What success would actually look like for you

We’ll use this information to build a plan that fits your body and your life.

Step 3: A Simple, Effective Movement Assessment

Don’t worry this isn’t a test.

We’ll guide you through a few basic movements to check:

  • Your posture and mobility

  • How your body moves (any compensations, imbalances, or restrictions)

  • Your baseline strength, coordination, and control

This helps us personalise your programme, keep you safe, and make every rep count moving forward.

Step 4: A Taste of What Training Will Feel Like

Depending on your experience and comfort level, we’ll run through a light intro session so you get a feel for:

  • The equipment and layout

  • How we coach technique

  • The pace and flow of sessions

  • What to expect week to week

You’ll leave feeling clear, confident, and ready not crushed or overwhelmed.

Step 5: A Clear Plan Forward

Before you go, we’ll talk through:

  • Your recommended plan (how often to train, what we’ll focus on)

  • What to expect in the first few weeks

  • How we’ll measure progress (not just weight)

  • Next steps whether you want to get started straight away or take a few days to decide

There’s no hard sell just honest advice, a professional experience, and a coaching team that genuinely wants to help you succeed.

Ready to Book Your First Session?

If you’re based in Hale, Altrincham or nearby and want to take the first step toward better fitness, book a free consultation and let’s get started.

Visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
CONTACT US
Follow us on Instagram for real client results and behind-the-scenes training: @somafitness

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How to Stay Consistent With Your Training When Life Gets Hectic

Life Happens. But That Doesn’t Mean Your Training Has to Stop.

If you’re like most of the clients we work with at Soma Fitness in Hale, you’re balancing a demanding job, a busy family life, and very little spare time.

You want to stay fit, strong, and in control but when life gets hectic, your training is often the first thing to go.

Here’s the good news:
You don’t need to be perfect. You just need a system that works with your lifestyle not against it.

Let’s break down how to stay consistent even in your busiest weeks.

1. Lower the Bar But Don’t Ditch the Standard

One of the biggest mindset shifts we teach is the gear system.

Think of your training as a car. You’ve got 5 gears and you don’t always have to be in top gear.

Some weeks, you’ll be in 5th smashing your workouts, tracking everything, and dialled in.
Other weeks, you may only hit a few shorter sessions and that’s okay. The key is to keep the wheels turning.

Something > nothing and that’s how you stay consistent over time.

2. Make Training Appointments With Yourself

If you wait until life calms down to train… you’ll never train.

We help our clients schedule sessions like meetings protected time slots in the week where the focus is on you.

At Soma Fitness, we make it easy:

  • You train by appointment in our private Hale studio

  • Sessions are time-efficient and focused

  • We help you plan around work, travel, and family obligations

3. Follow a Plan That Doesn’t Require Willpower

Most people fail because their plan demands too much too much time, too much effort, too much thought.

Our training and nutrition systems are designed for busy people.

We do the thinking for you so you just show up, follow the plan, and keep moving forward.

You’ll have:

  • A progressive training plan that adapts when life gets busy

  • Flexible nutrition strategies that still get results

  • A coach checking in and keeping you accountable every week

4. Embrace Imperfect Action

Missing one session doesn’t mean the week is ruined.
Going off plan at a meal doesn’t mean you’ve failed.

This all-or-nothing mindset is what keeps people stuck.

At Soma, we coach consistency over perfection because that’s what actually works.

5. Use Support Systems, Not Just Willpower

We’re not here to give you a one-off workout. We’re here to coach you and support you through every phase of your journey.

We help you:

  • Stay focused when motivation dips

  • Adjust when work or family life gets intense

  • Reframe “bad weeks” into opportunities for growth

  • Build habits and routines that make consistency automatic

Want a Training System That Works With Your Life?

If you’re based in Hale, Altrincham, or nearby, and you’re ready to stop starting over we can help.

Book a free consultation with our team and let’s build you a system that works long term.

Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
CONTACT US
Follow us on Instagram @somafitness to see how other busy professionals are doing it

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Strength Training for Men Over 30 in Altrincham: Where to Start

Think You’re Too Busy or “Past It” to Build Muscle? Think Again.

If you’re a man over 30, chances are your life looks very different from your early 20s. Work is demanding. You’ve got family responsibilities. And training might have taken a back seat for years.

But here’s the truth:
You’re not too old to build muscle. You just need a smarter approach.

At Soma Fitness in Hale, we help men in their 30s, 40s, and 50s regain strength, build lean muscle, and finally feel in control of their health again even with a hectic lifestyle.

Why Strength Training Is Essential After 30

As we age, our natural testosterone levels start to decline, and we begin to lose lean muscle mass a process known as sarcopenia.

This doesn’t just affect how you look it impacts your metabolism, energy, posture, joint health, and even your confidence.

Strength training becomes a non-negotiable for:

  • Maintaining muscle mass and joint integrity

  • Supporting fat loss and metabolic health

  • Reducing injury risk and improving longevity

  • Boosting testosterone and mental clarity

  • Looking, feeling, and moving better as you age

The Biggest Mistakes Men Over 30 Make in the Gym

We often meet men who are training hard but seeing very little progress or worse, constantly getting injured.

Here’s what we see all the time:

  • Lifting too heavy too soon without good form

  • No structured progression or plan

  • Ignoring mobility and warm-up work

  • Training inconsistently due to work/family stress

  • Neglecting nutrition and recovery

If any of this sounds familiar, you don’t need to train harder you need to train smarter.

How We Help Men Over 30 Build Strength at Soma Fitness

At our private studio in Hale, we provide a results-driven system that’s built around your real life.

Here’s how we do it:
✅ 1-1 tailored training plans that adapt as you progress
✅ Mobility and movement assessments to prevent injury
✅ Periodised strength programmes (with tracking built-in)
✅ Coaching on lifting technique, tempo, and execution
✅ Optional support with nutrition, lifestyle, and stress
✅ Flexible scheduling to work around your career and family life

Real Strength. Real Results. No BS.

This isn’t a bootcamp. This isn’t about shouting or punishing workouts.

We’re here to help you become the strongest, leanest, and most consistent version of yourself and we do that through expert coaching, accountability, and a proven system that works.

Ready to Get Started?

If you live in Altrincham, Hale, or nearby, and you’re ready to stop winging it and start training with purpose book a free consultation with one of our coaches today.

Visit us at Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
CONTACT US
@somafitness

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You’re Busy, But That Doesn’t Mean You Can’t Lose Body Fat

 

If you’re a busy professional juggling work, family, and social life, it’s easy to feel like fat loss just doesn’t fit into your schedule.

The truth is, most fat loss plans fail not because people aren’t motivated — but because the plan isn’t built around your life.

At Soma Fitness in Hale, we help busy men and women lose body fat in a way that’s structured, realistic, and sustainable — no crash diets, no all-or-nothing extremes.

Here’s how we do it.

1. Focus on Fat Loss Without the Fads

Forget cutting out carbs, juice cleanses, or starving yourself. These approaches don’t work long-term — and they often leave you feeling drained, miserable, and frustrated.

Our approach:
We help you build a calorie-controlled nutrition plan that keeps you full, fuels your day, and fits around your lifestyle — whether that’s eating on-the-go or family meals in the evening.

We even include meal-prep guides and practical options for busy weeks so you never feel lost.

2. Short, Efficient Training Sessions That Get Results

You don’t need to train 6 days a week to see progress. What you need is quality over quantity.

At Soma Fitness:

  • Most clients train 2–3x per week

  • We maximise every session with a plan tailored to your goals

  • We focus on resistance training, with added cardio strategies if needed

  • Sessions are booked by appointment, so they fit into your calendar — not the other way around

3. Accountability That Keeps You On Track

Busy weeks will happen. Work stress will spike. Social events will come up. The difference is you don’t have to face it alone.

Every client at Soma Fitness gets:

  • 1-1 coaching and regular check-ins

  • Ongoing progress tracking (photos, measurements, performance metrics)

  • WhatsApp support and guidance between sessions

You’ll always know what to focus on en life gets hectic.

4. Sustainable Lifestyle Changes That Actually Stick

We don’t just help you lose fat we help you stay lean, strong, and in control.

Whether you’re preparing for a holiday, a wedding, or just want to feel better in your clothes, we teach you the habits, routines, and mindset shifts that lead to real, lasting change.

Are You Ready to Finally Make a Change?

If you’re based in Hale, Altrincham or surrounding areas, and you want to lose fat without turning your life upside down we’re here to help.

Book a free consultation with one of our coaches and let’s build a plan that works for your life.

Soma Fitness, 37 Hale Road, Altrincham WA14 2EY
Contact Us

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Why Most Fat Loss Plans Fail (And What You Should Do Instead)

Why Most Fat Loss Plans Fail (And What You Should Do Instead)

Break Free from the Cycle of Failed Diets & See Real Results

If you’ve ever tried to lose weight but ended up back where you started (or worse, heavier than before), you’re not alone. Most fat loss plans fail—not because people lack willpower, but because the plans themselves are flawed. At Soma Fitness in Altrincham, we take a science-backed approach to body composition, helping our clients achieve sustainable results through proven training and nutrition methods.

In this blog, we’ll uncover the five biggest reasons why fat loss plans fail—and what you can do instead to reach your goals.

1. Unrealistic Diets Lead to Burnout

Many fat loss plans promise rapid results through extreme calorie restriction or cutting out entire food groups (hello, keto and juice cleanses). While you might lose weight quickly at first, these diets are impossible to maintain and often lead to:

✅ Constant hunger and cravings
✅ Low energy and mood swings
✅ Muscle loss instead of fat loss

What to Do Instead:

🔹 Follow a realistic nutrition plan that fits your lifestyle.
🔹 Focus on high-protein meals, complex carbs, and healthy fats.
🔹 Allow for flexibility—no food should be completely off-limits.

At Soma Fitness, we offer body composition coaching that teaches you how to eat for long-term fat loss, without giving up the foods you love.

Learn more about Body Composition Coaching HERE

2. Relying on Cardio Alone

Many people trying to lose weight spend hours on the treadmill, thinking “more cardio = more fat loss.” But excessive cardio without strength training can:

❌ Lead to muscle loss, slowing your metabolism
❌ Increase hunger, making it harder to stay in a calorie deficit
❌ Cause burnout and fatigue

What to Do Instead:

✅ Prioritise strength training to build muscle and boost metabolism.
✅ Include a mix of resistance training, HIIT, and shorter cardio sessions.
✅ Focus on progressive overload—gradually increasing weights and intensity.

Our personal training sessions in Altrincham are designed to optimise fat loss while preserving muscle, ensuring long-term results.

Learn more about our Personal Training HERE

3. No Long-Term Strategy (Focusing on Quick Fixes)

Crash diets and “detoxes” might lead to short-term weight loss, but they fail in the long run because they don’t teach sustainable habits.

🚫 You lose weight, then regain it when the diet ends.
🚫 The plan doesn’t consider your lifestyle, preferences, or metabolism.
🚫 There’s no education on how to maintain results.

What to Do Instead:

✔ Follow a structured, personalised plan tailored to your needs.
✔ Make small, sustainable changes instead of drastic ones.
✔ Learn how to track progress beyond just the scale (measurements, strength, photos).

At Soma Fitness, we design individualised training and nutrition plans that fit into your lifestyle, helping you build habits that last.

Learn about our Nutrition Coaching HERE

4. Ignoring Recovery & Sleep

Many people underestimate the role of recovery in fat loss. Overtraining and lack of sleep can:

❌ Increase cortisol (stress hormone), leading to fat storage
❌ Reduce muscle recovery, making workouts less effective
❌ Cause fatigue, leading to poor food choices

What to Do Instead:

✅ Get 7-9 hours of quality sleep each night.
✅ Incorporate active recovery (stretching, mobility work, rest days).
✅ Consider sports massage therapy to reduce soreness and prevent injuries.

Our sports massage services in Altrincham help speed up recovery, keeping you performing at your best. Learn more HERE

5. No Accountability or Support

Trying to lose fat alone can be difficult—especially when motivation dips. Studies show that people with professional support are far more likely to reach their fitness goals.

💬 No structured plan = guessing your way through workouts.
💬 No one keeping you accountable = skipping sessions.
💬 Lack of guidance = frustration and quitting early.

What to Do Instead:

✔ Work with a qualified personal trainer for structure and accountability.
✔ Join a small group training session for motivation.
✔ Track progress through regular check-ins and adjustments.

At Soma Fitness in Altrincham, our expert coaches help clients stay on track with customised training, body composition assessments, and ongoing support.

The Soma Fitness Approach: Fat Loss That Lasts

If you’re tired of starting over, it’s time to do things differently. At Soma Fitness, we help people across Altrincham, Hale, and beyond achieve lasting fat loss through:

💪 Personalised 1-1 Training – Custom workouts tailored to your body and goals.
🥗 Body Composition Coaching – Learn how to eat for sustainable fat loss.
📊 Progress Tracking – See measurable results beyond just weight.
🛠 Support & Accountability – Stay motivated with expert guidance.

🔹 Ready to take control of your fitness journey? Book a FREE consultation today!

Tel: 077699 025 29 | Email: info@somafitness.uk 

37 Hale Road, Altrincham, WA14 2EY

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Achieve Your Fitness Goals in 2025

 

7 Practical Tips to Start 2025 Strong and Achieve Your Fitness Goals

Make This Year Your Healthiest Yet with Soma Fitness in Altrincham

The start of a new year is the perfect opportunity to set clear intentions for your health and fitness journey. However, lasting results require more than enthusiasm—they need structure, consistency, and the right support system. At Soma Fitness in Altrincham, we’re here to guide you with practical, actionable tips to make 2025 your fittest and healthiest year yet.

Whether you’re a beginner, returning after a break, or looking to take your fitness to the next level, these tried-and-tested strategies will set you up for success.

1. Define Clear & Realistic Fitness Goals

measurable targets that keep you motivated:

Swap “I want to get fit” for “I will train 3 times a week for the next 3 months.”

Break larger goals into smaller milestones to celebrate your progress.

Pro Tip: Write your goals down and revisit them regularly to stay on track.

2. Follow a Structured Fitness Plan

Without a structured plan, even the best intentions can fall short. Whether your aim is weight loss, strength building, or overall fitness, consistency is key:

Schedule your workouts like important meetings.

Include a mix of strength training, cardiovascular exercises, and flexibility work.

Track your progress to stay motivated.

Need expert guidance? At Soma Fitness, our coaches in Altrincham create bespoke fitness plans to suit your current fitness level and long-term goals.

Learn more about our personal training here

3. Nutrition is Half the Battle

You can’t out-exercise poor eating habits. Fuel your body with the right nutrition to complement your fitness efforts:

Focus on balanced meals with protein, complex carbohydrates, and healthy fats.

Avoid fad diets—sustainability is key.

Stay hydrated by drinking at least 2 litres of water daily.

Quick Tip: Meal prepping saves time and helps you make healthier choices throughout the week.

4. Build an Enjoyable Routine

Fitness should be something you look forward to, not a chore. Find activities you enjoy to make your routine sustainable:

Try group training sessions for motivation and camaraderie.

Experiment with different types of workouts, like HIIT, weightlifting, or mobility training.

Celebrate small wins to keep your enthusiasm high.

At Soma Fitness, our Private Group Training sessions in Altrincham provide an engaging way to train with friends or family while receiving professional coaching. Learn more here.

5. Don’t Overlook Recovery

Recovery is just as important as your workouts. Proper rest prevents injury, improves performance, and supports long-term progress:

Include rest days in your weekly routine.

Prioritise quality sleep—aim for 7–8 hours per night.

Consider sports massage therapy to ease tension and boost recovery.

Did you know? Soma Fitness offers Sports Massage Therapy to help keep your body functioning at its best. Learn more here. 

6. Stay Accountable

Accountability is one of the most powerful tools for staying consistent:

Train with a friend or join a small group training programme.

Share your goals with someone who can keep you motivated.

Track your workouts and celebrate milestones.

Top Tip: Booking sessions with a professional trainer keeps you on track and helps you stay committed to your goals.

7. Seek Professional Support

Fitness journeys are rarely linear, and having the right support can make all the difference. At Soma Fitness in Altrincham, we offer:

One-to-one personal Training for focused attention.

Private Group Training for an affordable, engaging way to train.

Sports Rehabilitation for injury recovery and prevention.

FAQs

How often should I work out each week?

Aim for at least 3 sessions per week, balancing strength, cardio, and flexibility exercises.

Do I need a personal trainer to achieve my goals?

While not essential, a trainer provides structure, expertise, and accountability to keep you progressing.

When will I start seeing results?

With consistency in both exercise and nutrition, many people notice improvements within 4–6 weeks.

Make 2025 the Year You Achieve Your Fitness Goals with Soma Fitness

Starting your fitness journey can feel challenging, but with the right mindset, plan, and support, you’ll see lasting results. At Soma Fitness in Altrincham, we’re here to guide you every step of the way.

Tel: 077699 025 29 | Email: info@somafitness.uk 

37 Hale Road, Altrincham, WA14 2EY

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How Sports Massage Can Boost Your Fitness Journey

 

How Sports Massage Can Boost Your Fitness Journey

If you’ve ever pushed yourself hard in a workout or felt sore after a long day on your feet, you’ve probably wondered how to speed up recovery and get back to your peak performance. Enter sports massage—a key tool for both professional athletes and everyday fitness enthusiasts. For clients in Altrincham, Hale, and beyond, Soma Fitness offers sports massage therapy that not only helps you recover faster but also keeps you performing at your best.

What Is Sports Massage & Why Does It Matter?

You might think of massage as a luxury, but sports massage is so much more than that. It’s a targeted therapy designed to relieve muscle tension, enhance flexibility, and support overall physical performance. Unlike a regular relaxation massage, sports massage focuses on specific problem areas, using techniques like deep tissue pressure, stretching, and joint mobilisation.

Whether you’re an Altrincham-based runner gearing up for your next 10K, a Hale CrossFitter working on personal records, or simply someone who wants to stay active and injury-free, sports massage could be a game-changer for you.

The Key Benefits of Sports Massage for Athletes & Fitness Enthusiasts

Here’s why sports massage should be part of your fitness routine:

  • Speeds Up Recovery: Intense training causes micro-tears in your muscles, leading to inflammation and soreness. Sports massage increases blood flow to these areas, helping to flush out toxins and deliver fresh oxygen and nutrients, speeding up the healing process.
  • Prevents Injuries: Regular sports massage sessions can identify muscle imbalances and tight spots before they develop into full-blown injuries. By keeping muscles loose and flexible, you’re less likely to experience strains, sprains, or overuse injuries.
  • Improves Flexibility & Range of Motion: Many athletes in Hale and Altrincham have found that sports massage helps improve their flexibility, which is crucial for athletic performance. Enhanced range of motion means better movement efficiency and less likelihood of injury.
  • Reduces Muscle Tension: Everyday stress, repetitive motions, and tough workouts can leave your muscles knotted and tense. A good sports massage releases these knots, making your muscles feel relaxed and ready for your next training session.
  • Boosts Mental Relaxation: It’s not all about the body. A massage can also calm your mind, reducing stress and anxiety. We often underestimate how much mental recovery can influence our physical performance.

Who Can Benefit from Sports Massage?

Wondering if sports massage is right for you? Here’s a breakdown:

  • Athletes: From rugby players to marathon runners, sports massage can help maintain peak performance and assist in injury recovery.
  • Gym-Goers & Weightlifters: Lifting heavy? Sports massage can ease muscle stiffness and improve your lifting mechanics.
  • Everyday Active People: Even if your exercise routine is a couple of weekly jogs or regular yoga classes, sports massage can help keep you pain-free and active.

FAQs About Sports Massage at Soma Fitness

1. How Often Should I Get a Sports Massage?

The ideal frequency depends on your training volume and goals. For regular gym-goers, a monthly massage may suffice. However, if you’re an athlete training for a competition, consider a weekly or bi-weekly session.

2. Does Sports Massage Hurt?

Sports massage can involve firm pressure, but it shouldn’t be unbearably painful. Our therapists at Soma Fitness in Altrincham adjust the intensity to ensure you’re comfortable while still reaping the therapeutic benefits.

3. Can I Have a Sports Massage if I’m Injured?

Yes, sports massage can be beneficial for recovery. It helps improve circulation, reduce scar tissue formation, and promote flexibility. However, always consult with a professional to ensure it’s suitable for your specific injury.

Why Soma Fitness Is Your Go-To for Sports Massage in Altrincham & Hale

At Soma Fitness, our sports massage therapists understand the intricacies of athletic performance and recovery. Here’s what sets us apart:
Expert Knowledge: Our therapists have years of experience working with athletes and fitness enthusiasts, so you’re in safe hands.
Customised Treatments: Every session is tailored to you, whether you’re a seasoned athlete or just starting your fitness journey.
Holistic Approach: Beyond sports massage, we offer comprehensive support, from personal training to nutritional guidance, helping you achieve total well-being.

How to Book Your Sports Massage at Soma Fitness

Ready to experience the benefits of sports massage for yourself? Whether you’re in Altrincham, Hale, or the surrounding area, Soma Fitness has you covered. Book your session today by calling 07769902529 or visiting our studio at 37 Hale Road, Altrincham, WA14 2EY.

Don’t let muscle soreness hold you back. Take the first step towards optimal recovery and enhanced performance—schedule your sports massage with Soma Fitness today!

Contact Us

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Enhance Your Golf Game and Stay Injury-Free with Personal Training

 

At Soma Fitness, we have successfully helped numerous personal training clients improve their golf swing while reducing the risk of injury through personalised training programs. Here’s how personal training can enhance your golf game and keep you playing injury.

 

Golf is a sport that demands precision, power, stability and mobility. Yet, many golfers struggle with back pain, golfer’s elbow, and other injuries that can hinder performance and enjoyment of the game. free.

 

Boost Your Swing Power and Distance

A powerful and efficient golf swing relies on a combination of strength, stability mobility, and proper mechanics. Our training methods focus on:

 

  • Mobility Improvement: By enhancing thoracic rotation and extension, and hip internal and external rotation, we ensure that your body moves fluidly and efficiently through the swing.
  • Strength Training: Strengthening the lats, glutes (posterior oblique sling), deep spine muscles, and superficial core muscles increases the power behind your swing. This added strength and stability not only improves swing distance but also the control and accuracy of your shots.

 

Reduce the Risk of Common Golf Injuries

Injuries like back pain and golfer’s elbow are common among golfers, often due to poor stability and mobility. Our targeted exercises focus on:

  • Scapular Mobility and Shoulder Stability: Enhancing upward rotation of the scapula and stabilising the shoulders ensures that your upper body can handle the stresses of a powerful swing without injury.
  • Deep Spine and Core Strength and Stability: Strengthening the muscles around the spine and core reduces the forces on passive tissues, which helps prevent injuries like back pain. Once the spine can move freely and resist force your chances of injuring your back reduces dramatically.

 

Proven Success with Our Clients

Over the years, we have worked with many golfers who have seen remarkable improvements in their game. They’ve reported increased swing power and distance, better swing efficiency, and, importantly, a significant reduction in injuries. Thanks to the durability that our strength training provides, our clients are able to enjoy their game without the fear of injury holding them back.

 

Why Personal Training?

Our approach is tailored to each individual, ensuring that the exercises and training routines we recommend address your specific needs and goals. We combine expert knowledge of biomechanics with practical training techniques to help you achieve your best performance on the course. We take you through an assessment to see what areas you are lacking and need improvement on and we use this data to lay the foundations of your program.

 

Want to improve your golf game and stay injury-free? Book your free consultation today and let us help you take your golf skills to the next level.

 

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The Mechanisms of Muscle Hypertrophy

Increasing lean body mass is a common goal for many of our personal training clients who come to us to learn how to engage in resistance training. Bodybuilders and powerlifters exemplify two distinct training styles, yet both groups display impressive muscle development. This raises the question: which method is superior for hypertrophy?

By examining the mechanisms of muscle hypertrophy—mechanical tension, muscle damage, and metabolic stress—and their application to resistance training, we can better understand how to optimise muscle growth.

Mechanisms of Muscle Hypertrophy

1. Mechanical Tension

Mechanical tension is generated when muscles contract against resistance, creating a force that stimulates muscle growth. This is a key driver of hypertrophy because it activates muscle protein synthesis pathways. High levels of mechanical tension can be achieved through lifting heavier weights, which is a common practice among powerlifters. This intense focus on mechanical tension contributes to significant muscle gains. Bodybuilders would also use mechanical tension to stimulate hypertrophy, using movements which engage muscles around the mid range where the muscle is able to generate a greater amount of force. We also use this with our clients working at rep ranges from around 6-8 reps.

 

2. Muscle Damage

Muscle damage occurs when muscle fibres experience micro-tears during intense exercise. The body repairs these micro-tears during recovery, leading to muscle growth. Eccentric contractions, such as slowly lowering a weight, are particularly effective at the contribution of muscle damage. While this mechanism contributes to hypertrophy, it must be managed to avoid excessive soreness or injury.

 

3. Metabolic Stress

Metabolic stress is the build-up of metabolites, such as lactate, during higher volumes sets with higher rep ranges using lighter loads. This stress creates a hormonal environment conducive to muscle growth by promoting cellular swelling and the production of growth factors. Bodybuilders often employ techniques that maximise metabolic stress, such as higher repetitions with light -moderate weights and smaller rest periods between sets. We generally use this methods with our personal training clients using exercises that engage muscles within the short to lengthened ranges.

 

Applying the Mechanisms to Resistance Training

To optimise muscle hypertrophy, it is crucial to incorporate elements of all three mechanisms into a well-rounded training program. Here’s how different approaches can be utilized:

1. Moderate Loads and Short Rest Intervals

Bodybuilders typically use moderate loads (around 60-75% of one-rep max) with short rest intervals (30-90 seconds). This approach maximises metabolic stress and induces muscle damage, contributing significantly to muscle growth. Training with moderate loads allows for higher volumes of work, which is beneficial for hypertrophy.

2. High-Intensity Loads and Long Rest Periods

Powerlifters often train with high-intensity loads (85-100% of one-rep max) and long rest periods (2-5 minutes). This method emphasises mechanical tension, as the muscles are subjected to high levels of force. While primarily aimed at enhancing strength, the mechanical tension generated also promotes muscle hypertrophy. Incorporating heavy lifting phases can be beneficial even for those primarily focused on muscle growth.

3. Combined Training Methods

A combined approach can harness the benefits of all hypertrophic mechanisms. For instance, using your compound movements or exercises that work the mid range of a muscle where the muscle has the ability to create more tension from more heavy lifting (to maximise mechanical tension) and utilising exercises that work the shortened and lengthened range of a muscle for higher volume training with short rest intervals (to maximise metabolic stress and muscle damage) can be a very effective method to increase your gains. This variety ensures that all pathways to hypertrophy are stimulated, leading to optimal muscle growth. These are methods we incorporate into many of our programs with our personal training clients, once they can execute the skill of the exercise with good form, then we push the button on these methods by increasing intensities via mechanical tension and metabolic stress.

Maximising muscle hypertrophy requires an understanding of the underlying mechanisms and their application in resistance training. By incorporating mechanical tension, and metabolic stress into a well-rounded training program, you can optimise your muscle growth. Whether through heavy lifting, moderate loads with short rest intervals, or a combination of both, the key is to stimulate all pathways to muscle hypertrophy. With insights from research, our personal trainers can design effective training protocols to help you achieve a strong healthy physique.

 

 

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