Charlie Knight Fitness

Charlie Knight Fitness

Personal Trainer specialising in strength performance and rehabilitation. S&C coach
British Weight

Operating as usual

Timeline photos 17/08/2022

Itโ€™s been said that the barn is a work of art (never been said!) and I feel this picture is as close to a renaissance style painting as weโ€™re going to get!

Also the teamwork involved in getting Dave to do hip thrusts is tremendous! ๐Ÿ˜‚๐Ÿ’ช๐Ÿป


๐Ÿ”” PB ๐Ÿ””

๐Ÿ”” PB ๐Ÿ”” aka 'Snacks', with a mammoth 230kg deadlift! Consistently follows the programme, builds and delivers! Can't wait to see what he pulls out after the next block where deadlifting is the goal!

Great work dude!

Timeline photos 05/08/2022

๐Ÿ‹๐Ÿปโ€โ™‚๏ธ IT'S COMPETITION TIME! ๐Ÿ‹๐Ÿปโ€โ™‚๏ธ

On the back of the commonwealth games and the success of our home nation lifters, I wanted to celebrate by offering a free 90 minute Olympic lifting taster session for you and a mate!

Whether you've never done it before but fancy a personal session to give it go, or you are currently lifting and want some coaching on parts of the lifts etc.

This could be just for you! All you need to do is like and share this post, tag us in your story and tag a friend in the comments that you'd like to bring along with you! Results will be drawn on Wednesday 31st August!


Timeline photos 28/07/2022

๐‘ซ๐‘ฌ๐‘จ๐‘ซ๐‘ณ๐‘ฐ๐‘ญ๐‘ป ๐‘ช๐‘ฏ๐‘จ๐‘ด๐‘ท๐‘ฐ๐‘ถ๐‘ต๐‘บ๐‘ฏ๐‘ฐ๐‘ท

Our inaugural deadlift championships are taking place on the 15th October!

Come and show your max deadlift, full rules and entry via our website. Open to junior, teens, seniors and masters athletes!

Photos from Charlie Knight Fitness's post 17/07/2022

Got to be a proper fanboy this weekend!!! Hosted Berkshireโ€™s Strongest on Saturday which was amazing! Reffed by the great and .strongwoman (who are two of the loveliest people Iโ€™ve ever met by the way!)

Got to witness history as .lovelace.kaosstrength destroyed her previous world record deadlift of 272.5kg by hitting 282.5kg after delivering an inspiring and touching seminar at the barn the night before!

And got a new piece of memorabilia for the barn, a plate from the bar that world record was set on, sig Ed by Rhi and Rob!! Which if youโ€™re an enormous strength geek like me, youโ€™ll agree is a freaking cool thing to have!

Itโ€™s great being me sometimes! ๐Ÿ˜

Timeline photos 24/05/2022

โ€˜๐‘ฐโ€™๐’… ๐’๐’๐’—๐’† ๐’•๐’ ๐’•๐’“๐’š ๐’๐’–๐’• ๐’š๐’๐’–๐’“ ๐’„๐’๐’–๐’ƒ, ๐’ƒ๐’–๐’• ๐‘ฐ ๐’…๐’๐’โ€™๐’• ๐’˜๐’‚๐’๐’• ๐’•๐’ ๐’ˆ๐’†๐’• ๐’‚๐’๐’ ๐’ƒ๐’Š๐’ˆโ€™

Is a valid (if ultimately frustrating) sentence I hear a lot!

Fact is, putting on muscle mass takes years of structured consistent training and nutrition, and even then, weโ€™re talking a few kilos!!

Thereโ€™s a whole other post about composition of weight gain, weโ€™ll pin that for another dayโ€ฆ

I started training at about 12 years old, and have tried really hard to get โ€˜too bigโ€™ Iโ€™m now 34 and Iโ€™m still notโ€ฆ in spite of going through puberty with testosterone on my side! I got very strong, but stayed relatively small (comparatively to my competitors).

The notion of lifting weights making people massive is false and damaging to the sports because it puts people off! Thereโ€™s so much untapped potential in people not training strength, that you could be the next big thing (excuse the punโ€ฆ) in strength sports, but are holding yourself back for fear of an image youโ€™ll likely never have!!

So whatโ€™s stopping you? Come and get strong, make sone new friends, feel great, look awesome and enjoy being strong for life! ๐Ÿ’ช๐Ÿป๐Ÿ‘Š๐Ÿป

Timeline photos 21/04/2022

๐™Š๐™‹๐™€๐™‰ ๐˜ฟ๐˜ผ๐™”
Sunday 15th May

So, last open day we did was the 6th January 2019... A lot has changed since then and we want to show off!

Get on down, there'll be demonstrations, have a go's and beer (Which I think is important!)

Come and see the gym, try some lifts, ask some questions and generally just see what the fuss is about.

We'd love to see you!

Timeline photos 17/04/2022

Strong Kids is a class designed to get kids strong (duh!) itโ€™s also there to educate, inspire and instil a firm foundation on how to train, how to use weights safely and effectively, how to get the most from training and most of all, itโ€™s to instil a love for sport (in this case, the sports where you pick up heavy things for fun!)

Our kids range from 6-10 (scamps) and up to 16 years old and are a mixture of abilities, goals and reasons for being at the club. Thereโ€™s no judgement, no nonsense and everyone is welcome.

If the goal is to compete and continue long into the sport, or to lift recreationally for the health benefits, all kids are welcome (sone parents too!) to come along for a trial session.

DM to book in, weโ€™d love to see you soon!


Making friends ๐Ÿฅฐ
Kid loves animals!

Timeline photos 25/03/2022

๐—ฆ๐—ง๐—ฅ๐—ข๐—ก๐—š ๐—ž๐—œ๐——๐—ฆ

Strength training isn't just about smashing weights around the gym, there's a huge skill element to it too.
Get the skill down, the weights will follow, this is what we teach the kids at Red Beard.

With a focus on safe and effective ex*****on over kilos on the bar, our kids have gotten stronger, more confident in their own abilities and selves. Their other sports have improved outside of the gym and parents have even commented that they're even wanting to finish their veggies from what we teach about nutrition during the sessions too!

More to the point, the kids classes here will teach kids (10 - 16) discipline, coordination, how to be safe in a gym, teamwork and accountability, all whilst having a lot of fun, making new friends and learning new skills.

Free trial session for anyone, just drop us a message and get booked in!

Timeline photos 22/03/2022


Squat, Bench Press & Deadlift

Want to escape the commercial nightmare that is *insert generic high street gym name here* and come lift in an encouraging, motivating and friendly environment?

Come on over!


came over to the barn today and insisted on having a picture, told him I was very busy but managed to squeeze him in!!

Was great to listen and learn from that man that inspired so many to train, lift and compete, myself included!


Sone of the best feedback Iโ€™ve had for a long time! Iโ€™ll take it!

Timeline photos 05/03/2022

๐“๐“พ๐“ฝ๐“ป๐“ฒ๐“ฝ๐“ฒ๐“ธ๐“ท ๐“ข๐“ฎ๐“ถ๐“ฒ๐“ท๐“ช๐“ป

More often than not, I find people asking about food and nutrition when cracking towards a goal, be that weight loss, weight gain or maintenance, or just general performance, what to eat before training or comp, how much protein should you be eating, are carbs the devil? (Spoiler, they're not!)

Charlie from CB Nutrition is here to help!

Limited spaces on this, so book in to get all of your training and nutrition questions answered!


Every now and again I allow my inner fanboy to come out and play! Got to meet today, worlds strongest woman 2021!!

Such a lovely lady, inspiring and has some truly massive goals she is working towards which Iโ€™ve absolutely no doubt sheโ€™ll obliterate!

Thank you for taking the time today, an absolute pleasure ๐Ÿ™๐Ÿป๐Ÿ’ช๐Ÿป


promoting gyms, coaches and competitions might be one of the best things in Strongman currently!

If youโ€™re looking for a strength coach or gym, head to these guys or if youโ€™re after a strongman/woman competition, head to these guys!! ๐Ÿ™‚

Timeline photos 13/02/2022

๐“•๐“ฒ๐“ป๐“ผ๐“ฝ ๐“Ÿ๐“ธ๐”€๐“ฎ๐“ป๐“ต๐“ฒ๐“ฏ๐“ฝ๐“ฒ๐“ท๐“ฐ ๐“ฌ๐“ธ๐“ถ๐“น๐“ฎ๐“ฝ๐“ฒ๐“ฝ๐“ฒ๐“ธ๐“ท?

What commands do I need to listen for on my lifts? What does the board mean? How long do I get to warm up?

These among many more are questions Iโ€™ve been asked by lifters at powerlifting meets. All valid, first meets can be terrifying!

Come along on the 26th February 1300 - 1500 and Iโ€™ll do my very best to make it a little clearer so that you can head to your first meet with a little more confidence to just get on and do your lifts!

DM to book your spot and see you there ๐Ÿ’ช๐Ÿป


Training has been somewhat sporadic recently, mainly due to excuses that donโ€™t fu***ng matter!

But when I do get back on things, I can always rely on the guys and girls at to get me fired up!! Thanks for the song suggestions and the beautiful serenade in this video! ๐ŸŽถ ๐ŸŽต ๐ŸŽถ

A night of ballads and log lifting the other night, I think my training playlist will change forever now!!


Itโ€™s not often I get to spend time with this thing outside of when sheโ€™s shouting in the middle of the nightโ€ฆ but I got an entire afternoon on Saturday where I was booted out of the house to stay out the way! ๐Ÿ˜‚

Carefully chaperoned by and .okusi21 we had a lovely trip to the park, got coffee, saw LOADS of friendly dogs, had a laugh and most importantly, got ice cream!

Sometimes a little time off is good, and sometimes this kid isnโ€™t a complete knobโ€ฆ Sheโ€™s actually pretty cool!

Timeline photos 25/01/2022

I really like this quote, so much so that I wish it hadn't been from the Gilmore Girls (A trashy TV show my wife watches that I pretend not to be in to...)

I love it because it wraps up notion of 'always being a white belt' Knowing it's ok to make mistakes and balls up a bit when you're learning! Which is a really important thing to know! It feels like people are so offended when they're wrong that even when presented with evidence, they simply cannot allow themselves to change their mind on the matter!

The 4 stages of learning is a good way to explain what I mean...
1) Unconscious incompetence
2) Conscious incompetence
3) Conscious competence
4) Unconscious competence

Shoe laces are a good way to explain this better if you've not come across it!
1) You're totally unaware that shoe laces exist, you've only ever worn velcro kickers with the chunky soles and that weird piping around the toe (Remember those from the 90's?)
2) Your mum buys you new school shoes with laces on them, you have no idea what to do with them, why they don't stick to each other and why your shoe now wants you to fall over with these strings tripping you up, but now you know they exist, just not what to do with them.
3) Your mum teaches you to tie your shoe laces, you get the hang of the bunny ears and the rabbit hole and a dive bomber or however you teach laces, but you really need to concentrate each tie you tie them!
4) You've mastered the shoe lace! You're now so good at it you don't even need to look at your foot when you tie them anymore, the skill has become completely unconscious.

I feel like most people on the internet that get offended by being wrong, completely missed 3 & 4, but think if they argue 2 enough, more people will believe that shoe laces are meant to stick together like velcro, and that everyone else is wrong!

Please be ok with being wrong, it really is wonderful when you learn something new, and my grandma (Wise old lady she was) always told me to thank anyone who educated me in anything. I still do this at the ripe old age of 33 :)

Ask questions, be curious, don't be afraid to be wrong, because when you're learning, it really doesn't matter.


New year new me (Captioned by Zubtitle)

ษดแด‡แดก สแด‡แด€ส€, ษดแด‡แดก สแดแดœ? ๊œฑแด›ษชแด„แด‹ แด€แด› ษชแด›, สแดแดœ'สŸสŸ ส™แด‡ แด€แดแด€แดขษชษดษข!

Snippet from my podcast Knight's Knuggets, earlier with Charlie from CB Nutrition talking about goal setting and such, we also got on the topic of New years resolutioners, here are my thoughts!

If you need a new week of a new year to make a start on things, then go you! Grab it by the horns and don't fu***ng let go!! Ignore the naysayers and carry on regardless! Get help when you need it and carry on!

If you're one of the people mocking new starters in the gym, please launch yourself from a bridge, you're not needed and you're taking up space in the gym for people trying to achieve things and make a positive change to their lives.

Ta very much!

Timeline photos 20/01/2022

This isnโ€™t a long post!

If youโ€™re not โ€˜goodโ€™ at a movement (squat, deadlift, log press, sn**ch etc) get better before you add weight.

Thatโ€™s it!

I see all too many coaches and PTโ€™s post up โ€˜look how awesome my client isโ€™ videos and the video is a client grinding out a gnarly rep of a back squat with 100kg on the bar, then the caveat on the same post is
โ€˜Theyโ€™re amazing, now letโ€™s work on depth of the squatโ€™

This translates to: โ€˜polish your clients ego so they feel strong whilst not understanding fundamental skills needed to execute a technical movement efficiently enough, meaning that when they eventually load an arbitrary number that sounds nice, you have to let them know that theyโ€™re actually a bit s**t, whilst not damaging the ego youโ€™ve spent so long building up for themโ€™

Please stop

Thank you ๐Ÿ‘๐Ÿป๐Ÿคฆ๐Ÿปโ€โ™‚๏ธ


It really be that simple ๐Ÿ’ช๐Ÿป+๐Ÿชจ=๐Ÿ˜

Timeline photos 06/01/2022

หœโ€*ยฐโ€ข.หœโ€*ยฐโ€ข STRONG DAY โ€ขยฐ*โ€หœ.โ€ขยฐ*โ€หœ
Did you watch Worlds Strongest Man over Christmas whilst elbow deep in a box of quality street, bottle of bucks fizz down and a new found inspiration to go lift things up?
Yeah, same!
So we are putting on STRONG DAY, a 5 hour practical workshop for anyone interested in giving Strongman/Woman a go, but doesn't feel comfortable heading into a class or club straight away.
We'll go over key techniques and events such as Yoke, Deadlift & Log Press (And more) to get you a better idea of all the sport has to offer and hopefully ignite a spark in you to try a new sport!

Message us to book you space and I'll see you on the 22nd! ๐Ÿ’ช๐Ÿป

Timeline photos 05/01/2022

๐— ๐—”๐—ฆ๐—ฆ๐—œ๐—ฉ๐—˜ ๐— ๐—œ๐—ฆ๐—–๐—ข๐—ก๐—–๐—˜๐—ฃ๐—ง๐—œ๐—ข๐—ก

By far the most common thing I hear from people as an objection to joining RBBC or doing Personal Training is "I'm not as strong as everyone else"

My answer more often than not is either "how do you know?" or "So what?"

You don't need to be strong to start and you really don't need to be big to be strong!

Turn up, start and you'll get stronger!

I fully appreciate that turning up to a gym to make this start is intimidating. Not a lot I can do about that other than reassure you that most all strength training gyms I have ever been to in the last 15 years have been filled with some of the nicest, most genuine helpful people I have ever met!

Jump in, you'll be great, enjoy it and reap the benefits!


๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ HAPPY NEW YEAR ๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ

Hereโ€™s to a strong, healthy and all round bad ass 2022!

For anyone starting out a new health and fitness journey today, Iโ€™m here for you! If you want a chat about goal setting, setting off on the right track or just sone general advice, get in touch and Iโ€™ve got your back!

Good luck, smash it, keep your best foot forward and donโ€™t look back ๐Ÿ‘๐Ÿป๐Ÿ’ช๐Ÿป



First time squatting in near 2 years!! Had the fear of these with a lower back and knee injury, but been feeling good recently so thought Iโ€™d jump back in and see what happenedโ€ฆ

Worked to this set of 130kg and didnโ€™t die! Although it felt a damn sight heavier than it did last time!!

The rebuild is on, the comeback is imminent ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป


๐Ÿ‹๐Ÿปโ€โ™‚๏ธPRIVATE GYM IN HOLYPORT๐Ÿ‹๐Ÿปโ€โ™‚๏ธ

Slots available for January, message for info or for a chat!

Timeline photos 19/12/2021

Seriously, stop it!

Reddit is a great platform for seeing lifts and getting some advice, but personally, reading through comments on โ€˜form checkโ€™ posts, I think itโ€™s a cesspit for advice on lift technique!

Everyone is a โ€˜coachโ€™ on Reddit (or the internet in general to be fair) and everyone has a different way of coaching or of looking at the technique, and it stands to get confusing for anyone looking for advice.

Invest in your training, if you want help with your deadlift (for example) hire a coach or a personal trainer that specialises in the skill you want help with, get some 1-2-1 advice and I promise it will be more beneficial to you!

Too many chefs spoil the broth, as the saying goesโ€ฆ


Beatrixโ€™s playgroup had a Christmas party todayโ€ฆ Beatrix was poorly and asleep at homeโ€ฆ

Had to cancel 2 clients to do this, so got them both involved as elfs! If Iโ€™m going down, Iโ€™m taking people with me!!!

Christmas deed done, now whereโ€™s my mince pie!


More comp spam! 180 yoke, 20m (10 drop and turn) in 11.5 seconds! I fu***ng love a yoke, not done it in comp in years, this felt good!

Videos (show all)

๐Ÿ”” PB ๐Ÿ””
Training has been somewhat sporadic recently, mainly due to excuses that donโ€™t fucking matter! But when I do get back on...
New year new me (Captioned by Zubtitle)
๐Ÿฅณ๐Ÿฅณ๐Ÿฅณ HAPPY NEW YEAR ๐Ÿฅณ๐Ÿฅณ๐ŸฅณHereโ€™s to a strong, healthy and all round bad ass 2022! For anyone starting out a new health and f...
First time squatting in near 2 years!! Had the fear of these with a lower back and knee injury, but been feeling good re...
โœจ PERSONAL TRAINING โœจ๐Ÿ’ช๐ŸปONLINE & IN PERSON ๐Ÿ’ช๐Ÿป๐Ÿ‹๐Ÿปโ€โ™‚๏ธPRIVATE GYM IN HOLYPORT๐Ÿ‹๐Ÿปโ€โ™‚๏ธSlots available for January, message for in...
Little victories, 5 weeks ago this was my 1RM!! Today 10x3 @120 feeling pretty good! Itโ€™s nice to feel strong again ๐Ÿ’ช๐Ÿป๐Ÿ’ช๐Ÿป...
Bench progression, 7x5 @100kg starting to get the hang of this!
92.5kg for 5โ€ฆ dare I admit that Iโ€™m starting to enjoy bench nowโ€ฆ ๐Ÿ˜ฌ๐Ÿ’ช๐Ÿป#benchpress #powerlifting #pb #redbeard
โœจ SKILL DEVELOPMENT โœจRead the video! Long and short of it is though, the more variables you can add to a movement, the m...
Love a complex, plus this log from @bigdogsstrongmandivision is *chefs kiss* Thanks @chris191078jones for lending it to ...
Another day another lorry! A very growly run out this morning, absolute savagery! #truckpull #strongman #coach #strong #...