Stephen Pennack PT

I was having a chat with a gym member who was saying that if people can only do 1-session-per-week, then they may as well stay at home 🏠

There is a belief that if you’re not training multiple times per week, it’s just not worth it 🤷🏻‍♂️

But research shows even small amounts of regular strength training can;

Improve bone density 🦴
Reduce risk of fractures later in life
Help maintain muscle as you age - this gets more important the older we get.. 👵

…staying pain-free and independent later on in life is an investment that no money can buy..

No you aren’t going to get bulky if you so even look at a dumbbell 💪
No it is never too late to start lifting 🏋️
Yes strength training is one of the strongest predictors of long-term weight loss outcomes

If your schedule is busy, stop aiming for perfect.

Start with what you can repeat week-to-week 👊

43..

Blessed to be able to support and work with the people that I do, day in, day out

Whilst also taking care of myself

🙏

Hi, I’m Stephen, a Personal Trainer & Nutrition Coach based in South London 📍

Before I worked in fitness, I was in hospitality.
Irregular hours. A bit too much drink. Always stressed and deprived of sleep 😴

I felt tired A LOT, moaned about having a bad back all the time and spent half of my days hungover 😵

On top of that, I was diagnosed with a long-term inflammatory condition that affects my mobility day to day. Mornings were uncomfortable before they even began.

For a long while, I just accepted it.

Then I decided I didn’t want “aching and tired” to be my normal. I needed to get out..

I started focusing on:
• Building strength properly
• Improving mobility (not just stretching randomly)
• Eating in a way that supported energy and recovery
• Creating habits I could actually stick to

Not extremes. Not punishment. Just consistency.

That shift changed everything.

And that’s why I actually care about helping other people feel stronger, more capable, and more confident in themselves, especially if the gym has ever felt intimidating or confusing.

Most of the people I work with:
• Have exercised before but are now stuck, unsure where to go
• Feel stiff or tight
• Need some structure
• Want to feel stronger without living in the gym
• Are totally confused around food

I coach in-person at The Gym Group Streatham, and I also offer online coaching for those who need flexibility

If you’re curious about training in a way that helps you move better, build strength gradually, and feel more at ease in the gym, just drop me a message or say hello when you see me around 👋

A little mix of strength, mobility, and ‘oh I’m not sure my body can do that’ - which is precisely what you should be doing 😁

1️⃣ Z Press
2️⃣ Prying Goblet Squats
3️⃣ Kettlebell Arm Bar
4️⃣ Single Leg RDL Airplanes (no rotation)
5️⃣ ATG Split Squat (front foot elevated)