Liam Ramage Personal Training

18/02/2026

I have availability for new personal training clients!

Hey all, I’m Liam - owner of LRPT and One fitness studio. I wanted to share that I have some space for new clients - if you’re looking to get some support in your fitness journey.

Whether you’re just starting or looking to take your sport-specific training to the next level, I offer tailored programs to fit your needs.

Each client receives a personalised program on my training app where we can track your progression and body measurements, nutritional targets to help accelerate your progress and ongoing support to help you reach your goals.

Sessions will be completed in my private studio at Kingsknowe for a focused approach to your fitness journey.

Get in touch with me on 07590459611 or message me through Facebook for more information.

18/02/2026

I currently have availability for new personal training clients.

Whether you're just starting your fitness journey or looking to take your sport-specific training to the next level, I offer tailored programs to fit your needs.

Each client receives a personalised program on my training app where we can track your progression and body measurements, nutritional targets to help accelerate your progress and ongoing support to help you reach your goals.

Sessions will be completed in my private studio at Kingsknowe for a focused approach to your fitness journey.

Get in touch with me on 07590459611 or message me through Facebook for more information.

12/09/2025

20/09/2023

I posted a story yesterday asking what people prefer, front squats versus back squats. I can’t believe nobody picked front squats 😂

Maybe front squats need a little love 🩷

🏋️‍♂️ Front Squats vs. Back Squats: Which Is Right for You? 🤔

Front squats and back squats are two popular exercises for building lower body strength, but they both come with their pros and cons. 💪

🔵 Front Squats
1️⃣ Core Focus: Front squats place a greater demand on your core muscles to maintain an upright posture, helping improve stability and posture.
2️⃣ Quads Emphasis: They target the quadriceps more, which can be great for those looking to build impressive leg muscles.
3️⃣ Reduced Spinal Load: Front squats tend to put less strain on your lower back compared to back squats.

🔴 Back Squats:
1️⃣ Heavier Loads: Back squats often allow you to lift heavier weights, which can be beneficial for overall strength gains.
2️⃣ Glutes and Hamstrings: They engage your glutes and hamstrings more, contributing to balanced leg development.
3️⃣ Easier Setup: Back squats are generally easier to set up and perform for most people.

One of the main reasons people tend to avoid front squats is due to the difficult set up. Let’s be honest, the front rack position in front squats is horribly uncomfortable if you haven’t got it right. If that's you, don't avoid it, work on mobility and technique and you’ll soon see the benefits. 🙌

In the end, the choice between front and back squats depends on your goals, preferences, and individual strengths. Mix it up, and remember, the best squat is the one that you can perform safely and effectively. 🤗💯

21/04/2023

Just going to leave this here ✌🏼 Thats a 76 year old man hitting pull ups for the first time. Even the way that he bounced up onto the box was impressive never mind the pull ups afterwards!!
The man is an absolute legend and I’m lucky to work with people like this.

………………………………………………

Resistance training, also known as strength training or weightlifting, involves using external resistance, such as weights or resistance bands, to improve muscle strength, power, and endurance. Here are some of the benefits of resistance training as you age:

Improved bone density: As we age, our bones become more brittle and prone to fractures. Resistance training can help improve bone density and reduce the risk of osteoporosis.

Increased muscle mass: As we age, we naturally lose muscle mass, which can lead to weakness and frailty. Resistance training can help build and maintain muscle mass, which can improve overall strength and mobility.

Improved balance and stability: Resistance training can improve balance and stability, which can reduce the risk of falls and injuries.

Reduced risk of chronic diseases: Resistance training has been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and arthritis.

Improved mental health: Resistance training has been linked to improved cognitive function and a reduced risk of depression and anxiety.

Increased metabolism: Resistance training can increase metabolism, which can help maintain a healthy weight and reduce the risk of obesity.

Improved quality of life: Resistance training can improve overall physical function, which can improve quality of life and independence as we age.

Overall, resistance training is a safe and effective way for older adults to maintain and improve their physical health, mental health, and overall well-being.

10/02/2023

Right about this point of the year is when the changes you have made will start to be tested.

What you do now matters more than what you have done so far. If you have managed to make small sustainable changes, then this point of your journey shouldn’t be too difficult.

If you have gone a little extreme with your new year changes you’ll probably be starting to see that this routine is not so easy to maintain now that motivation has dropped a little.

Don’t be afraid to tone things back a little. The key here is to be doing more than you did in December, but not as much as you did in your super motivated state in January. Finding that sweet spot is the key to making these changes a long term change.

If you can, focus on changing your plan/workout routine to keep yourself interested. If time has become the real limiting factor then make a routine that works around your life/schedule. Nobody’s daily routines and lifestyle are the same, but if you need some help finding what’s best for your routine then get in touch.

Sometimes its good to bounce ideas off somebody who’s seen it all!

03/02/2023

As with anything, the amount of effort you put in determines the results you get out.
Fitness/health is no different.

But let’s talk about how to keep it simple.

A repeatable routine with healthy habits that allow you to build on your progress over time.

Of course it’s not always going to be easy, there are distractions along the way…. Like the inconvenience of a job or chasing after children 😂

I’ve set myself the targets listed above.

Now, I realise this might not be achievable for everybody, it’s easy for trainers as we spend the majority of our time in the gym.

But fitness and health is all about finding what is consistently attainable for you.

If you’re struggling to establish a healthy routine, feel free to get in touch and we can work it out together ✌🏼

06/01/2023

After the festive period it’s understandable that you might want to totally overhaul your routine or lifestyle. New year, new me and all that 🙄

Unfortunately, more often than not, taking on too much at once is only going to set yourself up for failure.

If you are somebody who is trying to be healthier in January then I’m here to make it easier for you. It’s better to make lots of small changes over time versus jump into being perfect all at once.

For example, instead of going from zero exercise, too many calories, too much alcohol and poor sleep quality…

…straight into working out 5-7 times a week, a restrictive diet, no drinking and a ridged sleep schedule (which is only going to feel like a punishment!)

Instead, take things a week at a time.

In week 1 and 2 of your new routine aim to improve one specific thing from the list of issues you’d like to address.

Once that becomes a consistent part of your routine change something else. And then another and so on.

If you continue doing these small changes throughout the year you will see see far more progress.

Sustainable lifestyle changes are going to be far more beneficial than any 6-8 week hardcore diet.

And if you’d like any help getting back into exercise, just send me a DM!

24/12/2022

Had my last sessions yesterday, one with my youngest, followed by a session with my ‘least youngest’

Just goes to show there’s no age limit on moving and feeling good.

Thank you to all my amazing clients I’ve worked with this year it’s been a great one ✌🏼

17/12/2022

I’ve been working with two young athletes for the past 7 weeks to progress their football and rugby performance.

In these sessions we worked on improving their movement, speed and agility and the basics of strength and conditioning.

I am looking to volunteer my time with two more young athletes in 2023. If you’re a parent to a budding athlete and would like to find out if they’re eligible for some free training sessions, get in touch ✌🏼