Moving beyond rehab. How to build a stronger, more resilient body with evidence-based personal training

Hopefully this guide will answer some questions you may have regarding personal training, increase your confidence in succeeding and getting the most from sessions if its something you’ve been thinking about doing. Over the last 13 years training with clients, I have always found point 1 to be the most powerful, particularly if you’ve struggled previously sticking to exercise or feel like you have plateaued.

1. The "Why" is Your Engine (Goal Setting Science)

The Tip: Before our first session, identify a "Why" that is deeper than "losing weight" or "getting fit." The Science: Research into Self-Determination Theory (SDT) shows that "Autonomous Motivation"—doing something because it aligns with your personal values (e.g., "I want to be strong enough to hike Arthur’s Seat without knee pain")—leads to much higher long-term adherence than "Controlled Motivation" (e.g., "I feel like I should look a certain way").

Try this: Write down one activity you can't do comfortably now that you want to do in 3 months and we can work towards this.

2. Myth: "No Pain, No Gain"

The Myth: You need to be crawling out of the gym for a workout to be "good." The Science: This is one of the most damaging myths in fitness. Scientific progress is built on Progressive Overload and Recovery. Effective training stimulates the muscle; it doesn't destroy it. Consistently training to failure can spike cortisol levels and lead to overtraining syndrome, actually slowing your results.

3. Consistency Trumps Intensity

The Tip: Aim for "Perfectly Average" rather than "Intermittently Heroic." The Science: The Principle of Reversibility states that fitness gains are lost when the stimulus stops. Science shows that two moderate sessions a week, every week, will yield better physiological adaptations than five "hardcore" sessions followed by a two-week burnout. Lets focus on a schedule you can actually keep.

4. What to Expect: Initial PT Assessment

The Tip: Expect us trying various movement patterns, optimising technique and tempo and talking through what we might incorporate into your sessions and why. The Science: As an experienced PT, our session starts with a movement Assessment. We look at joint mobility, stability, and movement patterns. This allows us to create a solid foundation of how we will train and give you the knowledge and confidence anytime you exercise.

5. The "Power of the Plan" (Cognitive Load)

The Tip: Let me handle the "What" and "How" so you can focus on the "Do." The Science: "Decision Fatigue" is a real psychological phenomenon. By following a structured plan, you reduce the cognitive load of exercise. When you don't have to think about what exercise comes next, your brain can better focus on Proprioception (feeling the right muscles working), leading to better muscle fiber recruitment.

If you would like to chat through your goals, ask any questions or find out how I can help you then please reach out to me anytime. My calm and caring approach means I’ll always be able to help you get the most out of sessions we do together.