John is a 35 year old Client Direct for Schroders Global Asset Management.
With a demanding job, a lengthy commute, and the responsibilities of a one year old son and a pregnant wife, Jon was struggling to get to the gym as much as he’d liked to. To make matters worse, Jon was also recovering from a lower back strain that made him feel apprehensive about performing certain exercises and pushing himself to the full extent of his capabilities in the gym.
It also interfered with his quality of life, interfering with play time with his son.
After struggling to make progress on his own, Jon approached me about personal training.
When we sat down during the initial consultation, Jon’s goals were clear; rehabilitate his lower back injury, build his consistency and confidence in the gym, and increase his overall physical strength. After getting the green light to exercise from his physio, we immediatly began working together. The first thing we did was to conduct a functional movement screen to identify any muscle imbalances, movement patterns or mobility restrictions that could be contributing to his current injury, or potential injuries in the future.
Jon passed the screen with flying colours. We then set about creating a tailored program comprising two weekly sessions focused on a full-body routine emphasising multi-joint exercises that would allow Jon to achieve his goals.
A big part of the program involved gradually increasing the intensity of his workouts using a linear progression model.
By keeping the weight light at the start of the program, and gradually increasing the amount of weight on the bar over time, Jon was able to focus solely on his technique and build his confidence under the bar.
This same conservative loading approach helped prevent injury to his lower back.
Alongside an individualised mobility routine, Jon was also given recommended specific exercises to rehabilitate the previously injured area, and it wasn’t long before he saw some fantastic results.
By the end of the program, the results were remarkable.
In just twelve weeks, Jon had increased his;
- Deadlift from 27.5kg to 60kg
- Squat from 20kg to 50kg
- Bench Press from 10kg to 52kg
- Overhead Press from 7.5kg to 32.5kg
- He also mastered bodyweight Dips and Chins, demonstrating a significant improvement in his overall fitness.
More importantly, Jon saw a big improvement in his quality of life.
By overcoming his initial setbacks and focusing on a structured rehabilitation program Jon not only regained his strength, but he also boosted his confidence in the gym. This had a knock effect outside the gym. No longer in pain, or restricted in his movement, he was free to fully engage with his son and was able to maintain his energy levels throughout his busy days.
Here’s what Jon had to say about his experience;
“I have always been fairly active but hadn’t been able to get to the gym as much as I would have liked since becoming a dad. I had also been experiencing some back pain which was impacting my ability to exercise as freely as I used to. Working with Greg, we executed a training plan designed to increase overall strength, with a particular focus on those areas which will benefit my back. Since starting training, I have got noticeably stronger and much more comfortable using my back. We also spoke about nutrition and I have been much more aware of my diet, leading to some great results. I am much more confident in my back now, allowing me to lift my son without concern. I feel fitter and healthier and like I am in more control over my fitness once again. The focus on technique and coaching from Greg has made me much more confident that I am doing the right things in the gym. For me, training has been worth it for this alone. I would encourage people to give it a go, particularly with a trainer as experienced and knowledgeable as Greg.” – Jon, Client Director
Looking ahead, Jon remains motivated to continue his fitness journey.
He’s set news goals to further increase his strength in the Deadlift, Squat and Bench Press, laying the foundation for him to add more muscle to his frame. His experience, underlines the value of working with a personal trainer. It illustrates how a tailored program, combined with hands on coaching, and a progressive approach to training can empower anyone to achieve their goals.
Struggling to reach your health and fitness goals?
Don’t struggle alone.
Visit my homepage to book a free 30-minute, no obligation consultation.
You’ll get expert advice on your training and nutrition, we’ll discuss your needs and expectation, and you can find out about my packages and prices.