WTF Coaching

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WTF Coaching With True Form Coaching by Liam. Strength | Mobility | Longevity | Health

Coaching and Knowledge sharing after 20 Years of training and learning.

Serving clients globally online. In-person; Wicklow/Dublin.

Grip strength is one of the simplest health markers there is, and one of the least talked about.The PURE study followed ...
26/10/2026

Grip strength is one of the simplest health markers there is, and one of the least talked about.

The PURE study followed 139,691 adults aged 35 to 70 across 17 countries for a median of 4 years. Every 5kg lower grip strength was linked to a 16% higher risk of death from any cause. Grip was a stronger predictor of death than systolic blood pressure.

Now the bit that gets left out: this is observational. Grip strength is a window into your overall strength and health, not a magic dial. The authors themselves said it's still unproven whether improving strength reduces that risk.

So don't go buying a stress ball. Get stronger overall:
• Full-body strength training at least twice a week
• Loaded carries, deadlifts and rows, which train grip along the way
• Dead hangs if your shoulders are happy with them

Share this with someone in your family who keeps saying they'll start lifting next year.

Source: Leong et al., The Lancet, 2015

25/10/2026

I've been quiet for a while.

I never stopped caring about coaching or training. I got tired of the noise, the trends and the textbook advice, and a full-time job plus a new project took up most of my time.

Here's what's coming: context over trends, research with its gaps pointed out, and the old-school basics that still work.

Coming back to something yourself?
Tell me what it is in the comments.

Weight-loss jabs are everywhere. The muscle question gets far less airtime.A 2026 systematic review in Annals of Interna...
25/10/2026

Weight-loss jabs are everywhere. The muscle question gets far less airtime.

A 2026 systematic review in Annals of Internal Medicine looked at 35 randomised trials of GLP-1 type medications (median 26 weeks, median 78 participants). Across them, a median of about 28% of the weight lost came from muscle-related measures, with a wide range of roughly 16% to 40%.

Before anyone panics, the context:
• "Lean mass" includes water, organs and connective tissue, not just muscle
• None of the trials measured physical function
• Weight loss without medication also lost lean mass in many studies
• Measurement methods varied too much for a pooled analysis

What that means in practice: if you're losing weight by any method, give your body a reason to keep its muscle. Strength train 2 or 3 times a week, get protein in at every meal even when you're not hungry, and track your strength alongside the scale.

Medication questions belong with your prescriber. If you want help keeping your strength while the weight comes off, send me a DM.

Source: Batsis et al., Annals of Internal Medicine, 2026

Let me reintroduce myself.I'm Liam, the coach behind WTF Coaching. WTF stands for With True Form.I started lifting at 13...
23/10/2026

Let me reintroduce myself.

I'm Liam, the coach behind WTF Coaching. WTF stands for With True Form.

I started lifting at 13, learning from my dad, a powerlifter. Twenty years under the bar later, the lesson that stuck is simple: the training that works is the training you can keep doing. Strong, repeatable, recoverable.

These days I coach online, alongside a full-time corporate job and building another business on the side. So I know what it's like to fit training around a busy life.

My coaching is built around three things:
• Knowing your why, so you keep going when motivation doesn't
• Thinking long term, with progress you can keep
• Understanding your body: your hormones, your recovery and how you respond

All of it built around your training history and your actual life, not a template.

I went quiet on here for a while. I'm making myself more present again, sharing useful info on training, hormones, nutrition and longevity. I'm rebuilding my own strength right now too, so you'll see some of that along the way.

Want to learn more, or see more like this? Like, comment or save this post. And tell me in the comments what you're training for at the moment.

02/10/2026

Here's your "friendly" kick in the ass to get back on track, to pick things back up, or just to get things moving once again.

DM me to have a chat or follow the link in my bio

16/09/2026

Part 3: Road to an Endurance Event

3 days out and it looks like I'm pretty f*cked up. Probably going to battle through the event at the weekend but not hopeful of a great result or being able to come close to finishing. Sadly this ongoing knee injury is more severe than expected. Rehab has not sufficiently helped. Hopefully my goal will be not to do too much more damage but I'll cross my fingers and hope I can get a couple of laps done just to feel a little bit better about it.

30/08/2026

Part 2: Road to an Endurance Event

Injury time; can I even continue?! 🤔

01/07/2026

Part 1 in a short series detailing my Road to an Endurance Event.
Follow along my story while I share my training, trials and tribulations of doing my first endurance challenge.
From weight training almost exclusively for the last 15 years, it's time to get some running shoes on! 👟

26/06/2026

I'm back again to bring some new content and updates along the way...

New IG series coming soon!

01/05/2026

Sleep is where the magic happens.

• Muscles repair and rebuild stronger
• Growth hormone surges - driving recovery and fat burn
• Protein synthesis switches on - progress gets locked in
• Nervous system resets - better strength, focus, coordination
• Inflammation drops - your body actually heals
• Glycogen refuels - energy stores fully topped up
• Cortisol lowers - stress stops blocking results
• Brain clears fatigue - sharper, faster, more switched on

Train hard, but prioritising rest and recovery is the real goal.

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Greystones
Dublin

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