Going solo or with a group – which is best?

September 11, 2025Leave a comment

I love working with my clients – whether 1-2-1 or in a group. The main concern for me is which environment is going to be of the greatest benefit. Group vs solo exercise success can hinge on individual preference, personality, objectives, commitment, time frame and environment.

Any PT can design exercise routines that achieve their clients’ desired goals : be it in solo or group
workout scenarios e.g. “bootcamps”. It simply hinges on individual needs rather than the
number of “exercisers”!

Going solo

Most important are the elements that make up the exercise program that does it for you.
For example, some people want flexibility in their schedule, so that they can work out whenever it suits them. They don’t have to “fit in” with anyone else’s time frame. A 1-2-1 Personal Trainer is also able to
design an exercise programme to offer a perfect match to the client’s goals and needs. This can
include advice and guidance honed by direct and close-up observation of the physical attributes and
capabilities of the client.

One obvious benefit of solo exercise with a PT is that the pace of each session is dictated by the
client (in conjunction with the PT) and cannot be controlled by the progress of (or comparison to) others, as may happen in a group situation.

In a 1-2-1 situation, as well as tailoring exercises which suit the individual, the PT is
also able to balance the physical and mental energy required to complete a workout: we all know
there are days when we are “up for it” and other times when we’re decidedly not!

Some clients simply don’t enjoy exercising in a group. Perhaps they are a little shy or maybe prefer
to compete with themselves rather than against others in a group, and personally I can completely understand that!

In with the gang

I also find that many people choose to exercise in a group because they feel that it helps
motivate them to try harder; it could be an element of competition which drives them to want to
achieve more. In some cases it can provide an opportunity to be ‘paired up’ with others to push each other to greater heights!

Fitness professionals are familiar with a phenomenon called the Köhler effect. This states that
members of a group work harder than they would if training alone. But don’t worry – even when working 1-2-1, I become your personal cheerleader – pushing you to achieve more and go that little bit further than you might without me!

On the other hand, I’ll often get the group members to encourage, cajole and
support each other which brings the individuals together to aim for shared goals. This can lead to real
social engagement during and after sessions and for some people, this makes their exercising more
enjoyable and attractive. And we mustn’t overlook the fact that people are more likely to attend their sessions if they know they will be missed by the rest of the group (nothing like a little peer-pressure!)

Now we shouldn’t forget the obvious….

It is entirely possible to adopt a regimen which mixes solo (121 with PT) exercising with PT-led group sessions. A lot of people thrive on the approach which delivers the best of both worlds.
(It’s important to note that, whether instructing a “lone” client or a group, one key role of the PT is
to ensure that the exercises are performed safely and with minimum risk of injury. Sometimes this is harder to monitor in a larger group setting).

So …in conclusion…
In the end, it’s what works best for you. Both training alone with your PT and training in PT-led
groups can be extremely effective and really depends on what makes YOU click. As long as you are progressing, feeling motivated and challenged and are uninjured…it’s all good!

Get in touch if you want to discuss which is best for you

Research and Acknowledgements
https://gymnstrength.com
https://restore-mentalhealth.com
https://www.elialmc.com
https://www.precisionhydration.com

Fitness and Wellbeing for Women over 40

August 13, 2025Leave a comment

As far as I am concerned there’s never a bad time to try to keep your body and mind as fit and agile
as possible. Exercise at any age is a good habit to adopt, as long as it suits the individual’s needs and abilities.

If you can maintain your general fitness as you get older it helps in so many ways; from preserving
your mobility, raising energy levels and reducing the risk of injury through loss of balance/coordination/strength.

And if that’s not enough good news, according to British Heart Foundation research, the more active
you are in later life, the more likely it is that you have a lower risk of heart disease, stroke, diabetes, osteoporosis and even better brain function.

Clients of All Ages
I am lucky to be working with a wide range of clients of varying ages who are at different stages
along their fitness ‘journey’. Creating routines and classes to match their distinct needs is what keeps
me on my toes and encourages me to offer them new challenges along the way.

Many of my clients are 40 yrs + and I am delighted that they give me the opportunity to design, deliver and oversee their exercise and healthy lifestyle changes.
My experience has been that a different approach is often required when creating programmes for
individuals who are within this broad age range (40-65yrs) because their needs, physical capabilities and and expectations are very different to, say, clients in their 20s.

When it comes to a more ‘mature’ approach to exercise and wellbeing, instead of simply adhering to
traditional methodologies, it’s important to approach wellness activities with flexibility, mindfulness,
and an understanding of the changes that naturally occur in the body over time.

Stress and anxiety can accumulate as responsibilities and life transitions mount up and changes in
hormonal levels that accompany ageing affect energy, metabolism, and emotional health.
In addition, hormonal shifts which occur during perimenopause and menopause can impact sleep,
weight gain, and mental health. A tailored fitness plan can help mitigate some of the physical and
emotional effects of these changes which occur in all women after 40 (ish!).

Let’s be honest, everybody is different and, on top of that, as we age our bodies start to almost
dictate what each of us is able to do physically. The important thing is to do something rather than
do nothing and the job of a personal trainer is to work with a client to find what exercise works for
THEM. As women age, their needs and goals may vary greatly, so flexibility is key to
staying engaged and motivated.

Keep Moving. Stay Active
I think most health-aware people know that some level of physical activity is highly-desirable at any
age; and the older they become, the more importance they should place in their daily fitness
routine.
In fact, NHS guidelines are clear in recommending that “older adults should do some type of physical
activity every day. It can help to improve your health and reduce the risk of heart disease and
stroke”.

I’m a strong advocate for anyone who is new to exercise or hasn’t exercised for some time, or
perhaps has a health condition, to speak to their GP before embarking on a fitness regime.
Then it’s over to me to tailor your exercise to your needs

Light Activity
For example, I will see some clients at the gym, face-to-face in their homes or virtually via “Zoom”
and will coach them to engage in light activity movements in order that they simply maintain a range
of motion. For example, lifting light weights, stretches, flexing, resistance bands, gentle lunges, squats, balance exercises etc. My aim is to create a sustainable and enjoyable fitness routine that emphasizes movement and functional strength rather than sheer intensity.
We’re not aiming to put too much strain on the body. Maybe even some deep breathing techniques
(e.g., diaphragmatic breathing) and relaxation techniques to help relieve stress and emotional
strains. Possibly some low-impact cardio such as going for a walk. Basically activity which can be maintained consistently

Raise the Bar a Little
If I have assessed that a client needs to engage in slightly more “intensive” activity then I’m aiming
to raise their heart rate, make them breathe faster and increase their body temperature. And I have
a number of tried-and-trusted ways of achieving these objectives in bespoke routines either in their
homes or at the gym.

Sustaining fitness in midlife and later life does not mean forgetting exercises that maintain and grow
your strength. If anything, training your muscles and joints to manage the various physical strains
and stresses of everyday life is key to allowing you to be healthy and safe in a world
where stairs, steps, slopes, hills, kerbs, drain covers, uneven pavements, shop doorways, escalators etc. are all out there waiting for us!

Fitness On Your Terms and In Your Own Time
Ultimately, for the more ‘mature’ person, the focus should be on creating a lifestyle that promotes overall health, nurtures well-being, and embraces the body and what it can do. Fitness doesn’t have to be
about keeping up with younger standards; it’s about thriving in your own time.

Research and Acknowledgments
https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/
https://www.ageuk.org.uk/information-advice/health-wellbeing/exercise/
https://weareundefeatable.co.uk/about-us/
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/exercise-older-adults
https://www.fightingfifty.co.uk/articles/top-10-health-and-fitness-tips-women-over-50/

The Exercise ‘Gender Gap’

July 7, 2025Leave a comment

Some concerning research has shown that women are exercising less than men.

You may have heard that this has become known as the “Gender Gap”. The gender
gap is more obvious in vigorous activities, sports participation, and strength training.
Nevertheless, the difference is very noticeable at all levels of physical activity.
The more I research exercise and how women engage with it, the more I have been
seeing studies which have tried to understand and explain the reasons for the “Gap”.

What sort of things have they discovered?
First, this isn’t new. Women have always lagged behind men when it comes to
physical exercise. Sports England undertook a survey in 2021 which showed that
only 61% of women engaged in physical activity to the NHS-recommended level of
150 minutes per week, as opposed to 66% of men.
A slightly more up-to-date study by “Asics” in February 2024 discovered that 54.4% of UK women were cutting back on exercising or stopping completely. Reasons quoted include not having enough time (80%), low self-confidence (55%), the cost of gyms (65%), and not feeling ‘sporty’ enough (58%).
And even back in 2012 a survey indicated that gender differences emerge in
childhood. Only 8% of 14-year-old UK girls met the recommended daily activity vs
32% of boys.

So, the “Gender Gap” manifests itself early in life.

I suspect we all recognise that (generally) girls tend to be less enthusiastic than boys when it
comes to physical activities at school. Lack of confidence and limited enjoyment are
typically quoted as reasons.

But the distinction continues into later life. Motherhood presents many challenges to
disrupt lifestyle, such as looking after children and housework, which can
disproportionately impact women rather than men so much so that they have far less
time to take exercise. According to “Vitality” magazine (December 2024) 80% of
women say childcare commitments limit their ability to stay active. Essentially,
caregiving and household duties are considered greater priorities than personal fitness time.

There can be no doubt that single mothers and women from lower income families
find it difficult to justify spending on gym membership or home-exercise equipment,
which would account for a proportion of the non-exercising demographic.
Lifestyle and financial limitations and other commitments are not the only obstacles to more activity. Sadly, increasingly women are feeling vulnerable and exposed when going for a walk or a run, in particular concerns about risk after dark e.g. stalking and assault.

Not All Gyms Have Kept Up with the Times
Some issues which can adversely affect women’s participation in physical activity
can have their roots in (thankfully outdated and fast-shrinking) negative aspects of
“gym culture” which leads to women having concerns about their body image and
confidence when exercising. So often, when I meet new female clients, they express their trepidation about stepping in to a gym ‘full of boys’ lifting heavy weights!

It’s also true to say that many older gyms and sports facilities were designed and
built with male clientele in mind to cater for the demand AS IT USED TO BE! They are not
overly amenable to women; lacking, for example, fully adjustable machines, childcare options, or female personal trainers and coaches. (There is even a statistic which suggests that 6 out of 10 women were more active before they had children).

However, I believe there is evidence that, gradually, more and more women are stepping out, flexing their muscles and realising they too have permission to train to be fit and strong and healthy.

There is increasing participation by women in fitness, running, and strength training.
Women’s sports are gaining visibility, and more female-focused programs and safe
spaces are being created. More women’s voices are being heard, listened to and
heeded in design and development of exercise routines; sporting venues; facilities
and gyms. And the industry is beginning to recognise that when we are young, we
exercise for aesthetics; when we are middle-aged, we exercise for health and when
we are older, we exercise to improve function.
If this trend continues, for women of all ages, I believe we shall see a dramatic
change in the “width” of the Gender Gap.

Research and Acknowledgements
https://www.theflowspace.com/
https://bmcresnotes.biomedcentral.com/articles/
https://www.abc.net.au/news/
https://www.womenshealthmag.com/
https://www.bbc.co.uk/sport/

“Your Health – Your Responsibility”

March 12, 2025Leave a comment

Why is taking personal responsibility for your health important?

It would be so easy for the answer to be, “Because no-one else will take care of it for you”.

The NHS may not for much longer be the ultimate “backstop” for our health as it struggles with the demands from an ageing demographic and the prevalence of lifestyle-related diseases; desk-bound occupations and the stresses and strains of a “modern” everyday living (obesity, diabetes, heart disease to name a few). If we add today’s frantic speed of life; demanding work schedules; family obligations and social media pressures, then you can understand how it would be easy to overlook or “de-prioritise” your fitness efforts and obligations to yourself. However, looking after yourself (prevention) will always be better than finding yourself needing medical intervention further down the line. Small lifestyle changes can make all the difference in the long run.

Why does taking responsibility matter now?
The latest Health Survey for England (2023) revealed that 64% of adults in the UK are classified as overweight or obese. Whilst everyone’s health situation is different, one thing that (I hope) unites us all, is that we want to live without pain or discomfort, and enjoy our activities for as long as we can. It’s not rocket science – but the only person who can get moving, or seek help for your health issues…is YOU!

With the population living longer than before, we must work hard to keep our musculo-skeletal and immune system strong to be able to enjoy the decades! It is pleasing that many people are becoming more aware of the importance of improving and maintaining their health due to social media influencers, wellness communities, and the explosion of health-related content in all media. We’re also seeing an increase in interest around plant-based diets, meditation, self-care and sustainable fitness practices.

The World Health Organisation definition of physical activity is any bodily movement produced by
skeletal muscles that requires energy expenditure. They take the strong position that physical
activity it is essential to good health and they promote regular exercise to reduce the risk of many
non-communicable diseases. Getting yourself up and getting moving is a necessity and there’s SO MANY WAYS you can do it! There really is no excuse…

This is where a personal trainer can step-in: delivering effective, bespoke, structured physical activity for each of their clients. Oh yes, and it helps if the exercise is also enjoyable!

Mental Health and Wellbeing
In addition, it has been recognised that your mental well-being is your responsibility. Psychologists refer to “Stewarding your soul”. The definition of a steward is “a person whose responsibility it is to take care of something”, so step up to YOUR responsibility to look after YOUR soul, body and mind. This might be through taking daily walks, time out to read or listen to a podcast, or seeking talking therapy.

Not sure where to begin?
If you would like to discuss how to start on your path to managing your health and wellbeing
through exercise, please get in touch.

Research and acknowledgements
www.alcoholchange.org.uk
www.kingsfund.org.uk
www.england.nhs.uk
www.psychologytoday.com
www.isfglobal.org/