Five outcomes Chiswick clients chase.
Most clients arrive wanting one of these. Most leave better at all of them. Pick the one that brought you here and read on.
Train around, and out of, old injuries.
Most new clients arrive with something. A dodgy shoulder, a back that goes if they sit too long, a knee that complains on stairs. By month two it's quieter. By month four it stops being the headline. The first block treats the niggle instead of working around it.
Inside ProgramGrid you'll see the pain map, your rehab block and your mobility work with video. The between-session work has the same weight as the gym session. And it actually moves.
- Pain mapped from day one, re-checked every week
- Niggles addressed before load gets added
- Direct collaboration with your physio, if you have one
- Mobility work in your pocket, with video, never a PDF
Deadlift session in his 60s. Joints respected, niggles quiet, lifts moving up.
Rehab and strength run together, not as separate problems.
Sustainable fat loss for the long game.
You'll lose fat in a way that actually holds. Clothes start to fit. The weight trend smooths. The lifts hold up. The version that survives a Tuesday and a Saturday, not the version that wins for six weeks and unwinds in three.
Your weight on any given morning is a weather forecast, not the climate. You'll see the trend on your phone, not the noise. The plan adjusts when the climate moves.
- A calorie target you can hold on a Tuesday and a Saturday
- Three or four strength sessions a week, loaded onto your phone
- Photo-the-plate food logging so tracking takes seconds, not minutes
- Weight trend smooths inside two weeks
Twenty kilos off across a year of patient nutrition and strength work. Kept the muscle. Dropped the weight.
Fat loss that survives a Tuesday and a Saturday.
Get strong. Stay strong. Train forever.
You'll get stronger week after week without breaking down. Whether you want a 100 kg deadlift, a clean overhead press, or to pick up grandchildren without your back filing a complaint, the lifts compound and the joints stay quiet.
Your hips pick the squat. Your shoulders pick the press. Every set goes into your phone, so the next session knows what the last one cost you. PRs flash green the moment you hit them.
- Nothing aggravated in week one. Joint history mapped first
- Lifts move up across each four-to-six week block
- Full session video review on request
- Works for first-time lifters and ex-competitors equally
Gareth. First chin-up at 60. Twelve weeks of patient work.
From meeting him and the dog to plus 25 kg on a chin-up.
Look like you train.
Muscle shows up in the mirror when the right lifts get the right volume. You'll pick the movements you can do safely and well, hold tight rep ranges with strict tempo, and accumulate enough work to actually change tissue.
Most clients here come from a long history of running or cycling. Endless aerobic work, no real upper body. The rebuild starts at the rack and shows up first in the shoulders.
- Tight rep ranges, strict tempo, full range. Every rep counts
- Push / pull / legs split that fits your actual week
- Body composition you can see week-to-week on your phone
- Optional nutrition layer for a build phase
First strict chin-up. The high-five above is the moment after she dropped down.
Building muscle is building the strength to use it.
Eat like an adult, not like a diet plan.
You'll eat conservatively, on purpose. Calorie targets you can hold for a year, a protein floor that supports the lifting, one weekly check-in. No food groups cut, no shakes to buy, no extra app to download.
Want it more involved? Meal templates, restaurant strategies, holiday plans, all available. Want it less involved? Also fine. The plan fits your appetite for planning.
- Calorie and macro targets that flex with your week
- Photo-the-plate logging, not weighing every ingredient
- Weekly check-in, fortnightly adjustment when the trend moves
- Holiday, restaurant and event strategies on request
ProgramGrid.
Four on the Grid.
Training, diet, physio and the coaching tools I use to coach you better, all in one app. Developed by me, for the way I actually coach. Free for every Chiswick PT client, yours to keep after.
Snap the plate. The AI logs it.
Most people quit tracking food by week three. Weighing every ingredient, hunting barcodes, doing maths at dinner kills it. The AI vision model I built into ProgramGrid removes all of that. Photograph the plate, the meal lands in today's log with macros done. Adjust what's off and move on.
Open the diet logToday's session, loaded
Walk in, the workout's there. Tap to log, e1RM updates live, PRs flash green. The plan I wrote you this week, in your pocket.
Triage and diagnose niggles
Built-in physio triage diagnosis system: log pain and triggers, the system narrows the likely cause and the rehab work to do. Invite your physio in to collaborate on the same plan whenever you need.
What I see, so I coach you better
After every block I get a per-muscle read-out. Push, hold or reduce. The next four weeks get programmed off real data from your week, not from gut.
Common questions.
+Where are you based?
West 4 Gym on Heathfield Terrace in Chiswick W4, five minutes' walk from Gunnersbury station. I also run in-home sessions across Chiswick, Acton, Hammersmith and Turnham Green.
+Is the free first session genuinely free?
Yes. A free consultation to talk about your training history, what you want to change, and whether I'm the right coach for you. No card details, no obligation. If we're not a fit I'll point you toward someone who is.
+How much does personal training cost?
£75 per session, or £700 for a block of 10 (£70 per session). Same rate for everyone, whether you train once a week or four times. ProgramGrid is included.
+I'm over 50 and haven't trained in years. Is this for me?
Probably yes. Most of my client base is 40-plus, either getting back to it after a break or starting from scratch. You won't be pushed past what your joints can take. The first block treats whatever you arrive with, then we build from there on your timeline.
+What is ProgramGrid and why do I get it?
Your training, diet and physio all in one app on your phone. Today's session loads as you walk into the gym, every set you log feeds your e1RM trends, and PRs flash green the moment you hit them. Free for every Chiswick PT client and yours to keep after.
+Do you work with post-rehab clients?
Yes, and this is one of the most common reasons clients find me. Bring me your physio's discharge notes (or I'll work directly with your physio) and we'll build a return-to-training block that picks up where rehab left off.
+How often should I train?
For most people, two 1-to-1 sessions a week plus one or two self-directed sessions inside ProgramGrid is the sweet spot. Enough volume to progress, not enough to wreck your week.
Book a free
consultation.
A free first session at the gym, or a phone call. We work out the plan together. If I'm not the right coach for you, I'll tell you so on the day.