Get Strong Again… Without silly Diets, HIIT or Losing a Social Life
I help men who look at themselves and think:
“Mate, I used to be in decent shape… what happened?”
Men who’ve traded football boots for desk chairs, swapped six pack ambition for dad-bod acceptance,
and feel that quiet panic of getting rounder each year.
- ✓ You don’t need 6 gym days — you need the right 3.
- ✓ You don’t need motivation — you need accountability.
- ✓ You’re not past it — you just dont know where to start.
✅ Built for dads with jobs, kids, golf weekends and a real life.
If this feels a bit too accurate… you’re in the right place.
You used to be fit. Athletic. Tshirts actually looked good on you. Now you spend more time sitting than a call centre employee.
Your back hurts for no reason, your belly’s developed its own personality, and every Monday you promise yourself “this week I’m sorting it”… then life two foots you right in the shin by Tuesday.
Start → go hard → fall off → feel guilty → repeat. You think about it way more than you admit, and it’s doing your head in.
Good news: you’re not broken. You’re like most guys.
No structure
Random sessions. Random exercises. Random effort. So you get random results. Shocking, I know.
All-or-nothing mindset
You go all-in for two weeks… then vanish for two months. We don’t do that anymore.
Training for the wrong goal
You keep chasing fat loss with HIIT and starvation, when what your body needs now is strength.
The Strong Dad Comeback Method
I coach you to get strong again — properly strong — in a way that fits real life: kids, work, stress, golf weekends, late nights… all of it.
We build the body, habits and identity you wish you still had… without draining you, starving you, or turning you into someone you don’t recognise.
- 3–4 strength sessions per week built around your schedule
- Progressive plan that makes you stronger week to week
- Flexible nutrition (no monk diets, no panic on weekends)
- Support for injuries/niggles so you train pain-free, not terrified
- Accountability so you stop negotiating with yourself
- Coaching that fits dad-life, desk-life and golf-life
Trained Not Drained means:
- Train hard, recover properly
- Progress without breaking yourself
- Lose fat without hating life
- Stay consistent even with chaos
Real men. Real dad-bods. Real comebacks.
These lads didn’t train 6 days a week or live on lettuce. They followed a simple strength plan that fits real life — and got their edge back.
“I thought I was past it. Freddie got me lifting properly again, and I’m stronger now than when I was 25.”
“3 sessions a week, no mad diet. Fat dropped, back pain gone, golf feels better.”
“I actually enjoy training again… who knew?”
I’m not selling fantasy fitness.
I’m not a 21-year-old gym robot living off chicken and rice. I’m a coach who’s played football, now plays golf, runs a business, has a family — and still trains because it keeps me sane.
I speak your language: tight back, tight schedule, tight trousers. We get you strong without ruining your life in the process.
What makes this different
- Ex-footballer turned strength-first coach who gets the “used to be fit” phase
- 3-day structure that actually works for dads
- Flexible nutrition so weekends don’t wipe out progress
- Identity coaching: strong dad, not “dieting bloke again”
Apply
Tell me where you're at, what you want, and what's getting in the way.
I build your plan
Strength training + flexible nutrition based on your schedule and goals.
You get coached weekly
Progress tracking, tweaks, honesty. No guessing. No drifting.
Objection killers
I've only got 3 days a week. Is that enough?
Perfect. Most dads progress faster on 3 structured sessions than 5 random ones.
I’m stiff / injury-prone. Can I still lift?
Yep. Proper strength training rebuilds capacity and usually fixes “dad-bod pain.”
Do I need to give up beer / weekends / golf?
Nope. We manage them like adults so progress doesn’t get nuked every Friday.
I’ve tried loads before. How is this different?
You’ve tried plans. You haven’t had coaching, structure, and accountability built around your life.
You’re not too old. You’re one proper plan away.
If you’re sick of feeling soft, stiff, or like you’re slowly sliding… this is the point where it changes.
No extremes. No misery. No starting over every Monday. Just a comeback you can actually stick to.
Spots are limited so I can coach properly. If you’re in — be in.
FAQs
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You can expect no ego training in a non judgemental environment. We want everybody who comes to train to be able to be their best on the day and achieve the results they want. You’ll get expert coaching and great company that is also accompanied by personalised hybrid coaching through our training app. We believe that setting your own expectations in line with your goals is the sustainable approach that will keep the most from your experience.
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All sessions follow our philosophy of strength first. You will be encouraged and challenged appropriately to become stronger, build muscle and leave feeling amazing. All sessions are programmed to progress over time. You will have at least 1 in person session with your coach and then follow your own individualised programming based up on your needs and not the groups in the app.
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YES! This is personal training not group exercise. Each member will follow a carefully designed progressive programme and you will be coached every session you attend. We individualise everybodys programme by selecting appropriate exercise and loading in accordance with where their current level of strength and fitness is. Everybody will have different experiences of training and exercise so you can be assured that you will be given the time and attention you need to feel you’ve left the session trained and not drained.
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We operate a flexible online booking system. You can schedule your sessions weekly or in advance. If you need to shift thing around - no problem. Just visit the app. You will have at least 1 in person training session with your coach along side your programming that is set up in the training app.
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We operate a flexi booking system. You can reschedule sessions up to 2 hours before the session time. If you do not attend or not notify the coach then this the session will be charged. You will have the opportunity to catch up the session in your own time and you can always refer back to the training portal for tutorial videos and guidance.
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We will give advice and guidance that’ll help with changes in habits, behaviours and mindset. We understand the importance of the diet within sustainable training and lifestyle so will give the resources and coaching for you to tackle any dietary challenged you have. As we are not dieticians, we do not give nutritional plans with this programme.
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Yes of course! Training with a friend or partner is actually really motivating and fun. It helps you both with your journey and works out to be much more affordable.
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Each session will last no longer than 60 mins. We also encourage you to train independently at least 1 other time per week. W understand that your time and availability during the weeks are all differently so all programmes will reflect this and therefore the sessions times you can train will differ from person to person.
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This is completely up to you and your ability to recover however, we recommend a minimum of 3 session per week for optimal progress However, we understand that everybody’s schedules differ so the programming will reflect your availability and time constraints. Rest assured that we want your training to enhance and support your life and not consume it. Building a solid, sustainable routine is important.