On Form Fitness Studio

On Form Fitness Studio On Form Fitness studio specialise in all aspects of training and coaches you from start to finish. A

08/09/2026

150kg deadlift — a new personal best 💪

I don’t actually share much of my own training, but I’m really proud of this one. I’ve been trying to reach 150kg for years 😆

I’ve never wanted to get around my limiting factors by relying on support tools. Whether it was my grip, core strength, technique or just confidence under a heavy bar, I wanted to keep working at those weaknesses until I was genuinely strong enough to lift it.

The deadlift tests full-body strength like very little else, building it isn’t just about deadlifting. Bodyweight training, kettlebells, barbells, it doesn’t have to be one modality. You just need to keep working on the things holding you back and make improvements slowly and patiently.

In just a few weeks, I’ll be assisting at the StrongFirst Barbell Certification. This lift has got me even more excited to be there, helping other coaches build the knowledge and skills that allows them to do extraordinary things with their own strength, and help others do the same.

I’ll also be attempting to recertify my StrongFirst Elite certification for the second time. The challenges getting here have been huge, so wish me luck 😆 thanks for the opportunity, means a lot 💪🏻

19/08/2026

Struggling to get deeper in your squat? 👇

Try this.

Instead of just forcing more range, earn it one plate at a time.

Stack a few thin plates on a box, squat down and lightly touch them, then drive back up. No sitting or relaxing onto the box.

Once you feel strong, controlled and confident at that depth, remove a plate.

Then earn the next level.

Just like adding weight to the bar shows progress in strength, taking plates away shows progress in range of motion.

Simple. Measurable. Progressive. 💪

Give it a go and let me know how you get on.

16/08/2026

Lower back taking over when you deadlift? 😣

Sometimes it’s not that you need to think about more things. You may just need a better way of creating tension before the bar leaves the floor.

Give our tip the 90/10 rule a go.

Think about using that first 10% of your strength/leg drive to get tight and feel almost “trapped” underneath the bar.

Then deliver the other 90% by driving the ground away.

10% → get trapped
90% → drive the floor away

It gives you a moment to take the slack out, create tension and get everything tight and working together before you actually lift the bar of the ground.

It doesn’t need to be fast. It just needs to be clean.

Give it a go next time you deadlift 💪 let us know if it helps!

26/07/2026

Time under tension = great for strength?

Not necessarily.

Time under tension is where you deliberately slow a repetition down, keeping the muscles working for longer. An example would be lowering a bench press over 5 seconds, then pressing it back up over another 5 seconds.

This makes the muscles work hard, builds fatigue, creates that burning sensation, and is mentally tough.

So you’d be forgiven for thinking it’s a great way to build strength.

Heres the issue..

To complete the same number of reps with that slow tempo, you’ll need to use much lighter weights than you normally would.

If your goal is to get as strong as possible, you need to expose your body to heavy loads, heavy for you.

Time under tension can be brilliant for building muscle, improving control, stability and movement quality. It’s also a great option if you only have lighter weights available.

But if your main goal is maximal strength, spending all your time lifting lighter weights with slow tempos is likely to limit your progress over time.

As says, “Keep the goal the goal.”

Want to be stronger?

Lift heavy weights, with good technique, and focus on getting stronger over time. Keep it simple. 💪

21/07/2026

100kg deadlifts for THREE of our ladies today! ❤️

What an incredible day at On Form.

These lifts didn’t happen by chance, and they didn’t happen overnight.

Over the past 6 months our Small Group members have followed clear progressions:

🏋️ January → March: Build muscle and movement quality.
🔔 April → June: Develop kettlebell strength, skill and work capacity.
💪 July: Turn that foundation into strength.

So today wasn’t about chasing a number.

100kg has never been the goal. Becoming stronger has.

But let’s be honest… there’s something special about seeing 100kg on the bar and knowing you picked it up off the floor. 😅

What makes me even prouder isn’t just the weight, it’s how they lifted it. Calm. Confident. In control.

That’s what real strength looks like.

And the best part? We have plenty more ladies who are incredibly close to joining the 100kg club too. ❤️

A huge shoutout to everyone who trained today, our guys put in an incredible effort as well.

The standard at On Form just keeps growing. 💪🏻

No matter your level, we can help you, just drop us a DM and we will help you to get stronger safely and effectively!

19/07/2026

Just because a weight feels heavy doesn’t mean it will make you strong. 💪🏻

I’ve coached enough hours in my lifetime to know when the weight being lifted is appropriate for the reps being programmed.

When we lift weights, our goal is to be challenged, to give our muscles, nervous system, and mindset a reason to come back stronger than they are today.

When you lift weights that feel heavy, but still leave you with lots of reps in the tank, you’re mostly burning calories, getting your heart pumping, and enjoying a little dopamine hit.

When you lift weights that are genuinely challenging, though, we learn to recruit more muscle, become stronger, and build muscle that can handle greater demands. Our muscles become stronger, bigger, and better equipped to produce force.

We also build better control and skill under load.

At On Form, we use Reps in Reserve (RIR) a lot of the time. It’s a simple and much more precise way of judging effort than just saying, “That felt heavy.”

As a general guide:

• Normal training: 3 reps in reserve
• Muscle growth: 2 reps in reserve
• Max strength or peaking: 1–2 reps in reserve

Start paying attention to this and see how it transforms your workouts and your results.

Simplicity gets results, and it doesn’t get much simpler than this.

21/06/2026

❤️💪🏻SWING AND CLEAN WORKSHOP 💪🏻❤️

Most people think a kettlebell swing is just swinging a weight from between your legs to shoulder height.

The reality? There are dozens of little details that can completely change how safe, effective, and powerful the movement becomes.

This weekend we ran a FREE Kettlebell Swing & Clean Workshop for our members, spending 90 minutes breaking down every stage of the movement. We could have gone much much longer!

From two-handed swings, to single-arm swings, to hand-to-hand swings, we drilled the small details that make a big difference.

In this clip, we’re working on the hand-to-hand swing. One of the things it teaches is how to create power with the hips and legs rather than lifting the kettlebell with the arms.

When the movement is right, the body creates the force and the kettlebell simply follows.

It’s one of those tiny coaching details that can transform how a swing feels.

What impressed us most wasn’t how people started, it was how quickly they improved. By the end of the workshop, swings looked cleaner, smoother, more powerful, and far more efficient than they did 90 minutes earlier.

That’s exactly why we run workshops like these.

In our normal sessions we coach constantly, but dedicated workshops allow us to slow down, go deeper, answer questions, and help members develop skills that will benefit them for years to come.

Just another way we try to give our members more than “just a workout.”

A huge well done to everyone who attended 👏

A huge congratulations to our member Ruth Hall — now Councillor Ruth Hall — on winning the Whiteley and Sarisbury ward e...
12/05/2026

A huge congratulations to our member Ruth Hall — now Councillor Ruth Hall — on winning the Whiteley and Sarisbury ward election for Fareham Borough Council 👏

Knowing the hard work, discipline, and determination Ruth brings into the gym every single week, we’ve got no doubt she’ll bring that same energy into supporting the local community too.

Hard work pays off 🙌

Congratulations Ruth, we know you’ll do great things!

Free Core Workshop for our members 💪🏻Part of being truly strong is having a bulletproof core.Without it, we lose the cen...
06/05/2026

Free Core Workshop for our members 💪🏻

Part of being truly strong is having a bulletproof core.

Without it, we lose the central station where all force is transferred from. No stability, no solid foundation… and honestly, without a strong core, you’re about as strong as a Tesco bag for life 😅

So this weekend we gave our members a full workshop focused on understanding the core properly:
👉 What it actually does
👉 How it creates force
👉 Why it matters far beyond aesthetics
👉 And most importantly… how to train it properly

Then we tested it.

Because without testing, people are just blindly trusting the process with no real understanding of what their training is doing for them. One thing we work hard to do at On Form is help people understand why they’re doing what they’re doing — not just tell them to do it.

So how did we test the core?

With a deadlift.

Not crunches.
Not endless sit-ups.
Not holding a plank for 7 minutes while questioning your life choices 😅

Those exercises can absolutely have value, but the real role of the core is to stabilise the torso while producing and transferring force through the body during real-world movement.

And the results were incredible.

Multiple personal bests… and we didn’t even coach the deadlift itself.

That’s the beauty of proper core training — the carryover impacts everything. Strength, movement, safety, confidence and performance.

The core is so much more than abs. Don’t underestimate it 💪🏻

One thing we do differently here too 👇

We train core work near the START of sessions, not right at the end when people are exhausted. If something is highly valuable, we want the best quality work possible.

Very cool session… we could teach this stuff for hours 😅❤️ and we do!!!

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Gull Coppice Way
Whiteley
PO157LS

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Thursday 6am - 8am
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