Online coaching for guys who already train and want it to actually show. I’m based in Glasgow and you get me every single week, same coach start to finish.
Me and Reece, photoshoot day
Most of the guys I work with aren't new to the gym. They've trained for years, they're stronger than they used to be, they've tried bulking, cutting, every programme going, and they probably know more about training than most folk in there.
But they still don't look how they thought they would by now, and I know fine well that sits in the back of your head.
Doing more usually isn't the answer. It's finding the one or two things that have been holding you back and getting your training and food working together long enough to change it.
Reece trained for 3 years before we started
He wasn't lazy and he wasn't inconsistent. He just wasn't getting the result for the work he was putting in.
And he's far from the only one
Reece, scroll or drag
He trained hard for three years doing everything he thought was right. Fourteen months from his start photo to the shoot.
He was already in the gym putting the work in. What he didn’t have was any structure or habits that fit the way he actually lived. Same effort, organised right, and he got into the best shape of his life.
He carried the weight but had none of the shape underneath it, which is where loads of guys sit for years. He turned it round. Same guy, completely different body.
If you've been putting the work in but still feel like you should be further on than you are, that's exactly what I help with.
Apply for coaching →Takes about 2 minutes. I read every one myself and get back to you.
Just under a year and 10kg down. There was a stretch in the middle where nothing moved at all. He didn’t panic and the weight came off in the end.
That was the brief, his words not mine hahah. He was in a rut and what he actually wanted was to feel good again, not a six pack. We sorted the food around his week first and the rest followed.
What he said at the end was that every workout was built for him and I checked in constantly. That’s the bit the others skipped. He scored the coaching five out of five and said he’d work with me again.
We built the muscle from nothing first, the unglamorous bit nobody puts on Instagram, then took 10kg off him and kept every bit of it. And he’s nowhere near finished.
Office job, five year old, knackered all the time. Going upstairs with her on his hip left him out of breath with his back aching. Now he carries her on his shoulders without a second thought. He started as a complete beginner and now pulls 140kg off the floor.
He’d never set foot in a gym. Two hundred metres on the skier left him soaked and struggling, and his knees couldn't cope with carrying the weight around. He’s over four stone down now and the habits that got him there aren’t going anywhere.
She’d paid for coaching before. Barely a check in, no progress, nobody who seemed to care either way, and by the time she got to me she hated the gym. She’s 10kg down with real muscle on her now, actually enjoys training and she’s comfortable in her own skin for the first time.
He never had time to get his food in, so he’d run on empty all day then binge at night, and weekends were a write off on the booze. He told me his life felt like a mess. We sorted the food around his actual work day first and the shape followed, twenty weeks start to finish.
Back to back meetings, a torn ACL he was wary of and a belly he’d stopped looking at. We trained around the knee instead of avoiding everything and the belly went with it. He’s been with me two years now.
Alaric's wife pulled me aside one day and told me he doesn't snore anymore and they're sleeping right for the first time in years. That hit me harder than any transformation photo ever could. The body changing is one thing, but his wife getting a full night's sleep is something else.
Every client gets added to The Lifting Lab, our WhatsApp community. It's the people in that photo plus everyone I coach online.
The members chat. Post your lifts, ask questions and see how everyone else is getting on. My announcements go in their own chat so nothing gets buried.
10.30 to 11.15 in Glasgow. If you're local get yourself down and bring a plus one.
Most guys I coach can train and eat well when the week goes to plan.
Then work gets mental, there's a night out, a wedding, a holiday, or a few days where you just can't be bothered.
One bad day turns into a bad weekend, the weekend turns into a write off week, then it's "I'll start again Monday".
Do that for a few years and you end up training hard with not much to show for it.
Being consistent doesn't mean never having a bad week. It means getting back on it quicker.
One of my clients started measuring his progress by how fast he bounced back after a bad weekend, not by how perfect his week was.
So I don't build your plan for a perfect week, I build it for the week you've actually got, nights out and holidays included. You'll still make trade offs, this isn't eat what you want and get shredded hahah, but one takeaway shouldn't cost you a fortnight.
You already put the effort in. My job is finding where that effort isn't turning into progress and keeping you on track when real life gets involved.
Planned before it happens, Christmas included
Before I write anything I go through your training, your lifts, any injuries, the gym you use and an honest normal day of eating. Most guys know the basics already, it's usually one or two things stopping it from showing.
Your programme sits in the app with sets, reps, rest and a cue on every exercise. Food's set for training days and rest days, and holidays, weddings and mad weeks at work get planned in ahead of time.
Same check in day every week, your top set videos, your food, your sleep and your bodyweight. I watch it, read it and tell you straight what changes. Anything in between, just message me.
Nobody gets through twelve weeks without a rough patch. When it happens we look at what actually went wrong and fix that, so one bad weekend stays one bad weekend.
Form feedback every week and a reason behind every change. Over time you know what a good rep feels like and how hard to push without needing me stood beside you.
What happens when you apply? It takes about 2 minutes and I read it myself. If it looks like a fit I'll send you a video showing how the coaching runs week to week, then we jump on a call. Coaching runs in blocks of 8 to 12 weeks.
Apply for coaching →Every one of these is a verified Google review, nothing edited and nothing written for them
★★★★★After losing some weight, I’d reached a plateau and felt like I was simply maintaining rather than progressing. Rhys has helped me break through that, giving me renewed focus, direction and the confidence to challenge myself.
Tom Bruce
★★★★★Rhys has been an incredible personal trainer and has genuinely helped transform not just my fitness, but my whole approach to health. His knowledge, guidance and constant support have given me the tools and confidence to make changes that will stay with me for life.
Alaric
★★★★★Rhys is incredibly knowledgeable, informative and professional, providing excellent training and nutrition advice tailored to my goals. He’s always available when I need feedback, whether that’s during regular check-ins or simply through a quick message.
Craig
★★★★★I never thought I’d enjoy going to the gym, but thanks to Rhys’s support and approach, it’s become something I genuinely look forward to.
Devin
Ask Mark about the weeks his scale didn't move. That bit never makes it onto anyone else's page.
What you're really paying for is the years ahead of you. Strong and fit enough to keep up with the life you want, with the old knee or back that's been stopping you trained around instead of avoided.
There are a few options depending on how much support you want, fully online right through to hybrid with in person sessions in Glasgow.
You'll know exactly what it costs before you commit to anything, and if coaching isn't worth it for where you're at right now I'll tell you that on the call.
Not ready for that yet? Build your programme free and start there instead
If cutting calories and following YouTube programmes worked, you'd already look how you want
You don't need more information, you need someone watching
The next move is yours
Cheers for that. I read every one myself and if it's a fit you'll get a video from me within 24 hours walking you through how this works. While you wait, build your programme so you've got something to train off tomorrow.
Maybe the timing's off, maybe money's tight or maybe you just want a think about it, all fair. But going back to guessing on your own for another year isn't the answer either, so take one of these instead.
The Programme Builder tells you what to train for your level and your goal. Two minutes, and I send the plan straight to your inbox along with everything else I write.
Build my programme →Tell me where you're stuck and I'll point you at the right next step. No pitch, I'll tell you straight if coaching isn't what you need yet.
Message me directly →When the timing's right, the application's still here
