Lee McDonald Fitness

Lee McDonald Fitness Strength training, rehab, runners S&C,
Olympic lifting & online coaching.
📍 Cosford · Online UK
⬇️ I can help

Your mileage is peaking. So you’ve quietly dropped the gym.I get why. Legs are heavy, the long run is non-negotiable, an...
16/08/2026

Your mileage is peaking. So you’ve quietly dropped the gym.

I get why. Legs are heavy, the long run is non-negotiable, and 40 minutes of squats feels like a luxury you can’t afford six weeks out.

But strength work isn’t competing with your running. It’s protecting it. Runners who keep lifting through a block hold the same pace for less energy. Same engine, less fuel burnt. That’s free time on race day.

Swipe for the session I’d keep in through peak weeks. Two a week, half an hour, heavy-ish and nowhere near failure. You’re not chasing a pump, you’re keeping tissue tolerant and tendons stiff.

Cutting it in week 12 is how you arrive at the start line fresh and fragile.

Which race are you building for? Drop it below and I’ll tell you what I’d keep in.

An injury at 42 knocked Lindsay’s confidence as much as her training.She’d never done serious strength work before, and ...
01/08/2026

An injury at 42 knocked Lindsay’s confidence as much as her training.

She’d never done serious strength work before, and she was apprehensive walking in. First serious running injury, goals on hold, not sure strength training was even for her.

Here’s what changed. We started with rehab, built from there, and moved into performance. Not a generic plan off a shelf, but one that adjusts every week around what her body is actually doing. Often before she’s felt the problem herself.

She’s now stronger than she was before the injury, and chasing an England vest. In her words, I’d have run myself into self destruction without her strength work this year.

It isn’t about more miles. It’s about building a body that holds up to the miles you want to run.

If your running keeps getting interrupted and you’re wondering whether strength is the missing piece, it is. Comment STRONG or drop me a message and I’ll talk you through it.

I CAN HELP.

Stronger runners get injured less.You do not need more miles. You need a body that holds up to the ones you already run....
15/07/2026

Stronger runners get injured less.
You do not need more miles. You need a body that holds up to the ones you already run. Strength that adds power, protects the knees and hips, and fits around your training block instead of fighting it.
I coach it fully online.
Every session in TrueCoach with video demos, form checks when you send a clip, and a plan I rewrite each week off your numbers.
Train from any gym, anywhere in the UK.
From ÂŁ30 a month. DM me STRONG.
I CAN HELP

Online coaching. From ÂŁ30 a month, anywhere in the UK. Spaces available now. Comment STRONG or DM me. I CAN HELP. ...
12/07/2026

Online coaching. From ÂŁ30 a month, anywhere in the UK. Spaces available now. Comment STRONG or DM me. I CAN HELP.

Move well. Lift strong. Last long.That’s not a slogan, it’s the whole approach. Train in a way that respects how your bo...
22/06/2026

Move well. Lift strong. Last long.

That’s not a slogan, it’s the whole approach. Train in a way that respects how your body actually moves, build real strength around the life you’ve got, and stay strong and capable for the long game.

No quick fixes. No punishing yourself for the sake of it. Just training that keeps working for years, not weeks.

I CAN HELP.

12/06/2026

This is what training around an injury looks like.

Laura’s waiting on hip surgery. The easy option is to stop, wait, and turn up to the operating table weaker than she needs to be. She’s doing the opposite.

We’ve taken out everything that aggravates the hip and built her sessions around what she can load hard and safely. Weighted GHDs are one of them. Serious hamstring and posterior-chain work, no compromise on the parts that still need to be strong.

Going in strong is one of the best things you can do for what comes after. That’s the whole point.

Strong now. Stronger after.

I CAN HELP.

leemcdonaldfitness

Everyone’s got an opinion on GLP-1s. Here’s an honest one.Mounjaro, Wegovy and the rest copy a hormone your gut already ...
10/06/2026

Everyone’s got an opinion on GLP-1s. Here’s an honest one.

Mounjaro, Wegovy and the rest copy a hormone your gut already makes. They quiet your appetite and steady your blood sugar, and for someone living with obesity or type 2 diabetes they can be a genuinely powerful tool. There’s even good evidence they protect the heart.

But they’re not magic either. They shrink your appetite, not your body. A big chunk of what you lose can be muscle and bone, not just fat.

Come off them and most people have been known to put the weight back on, often within a year.

THIS IS BECAUSE YOU HAVE NOT LEARNT TO MANAGE YOUR DIET AND UNDERSTAND CALORIE INTAKE!!!!

And where you get them matters more than anything: they’re prescription-only for a reason, and the fake jabs flooding social media and salons have put people in hospital and worse.

Whether one’s right for you is a conversation for you and your doctor, not me. My job starts after that decision: the training and protein that keep your muscle, bone density, protect the result and make it last.

I CAN HELP.

If you’re on Mounjaro, or just eating in a deficit, good for you. Just don’t lose your muscle along with the fat.When th...
06/06/2026

If you’re on Mounjaro, or just eating in a deficit, good for you. Just don’t lose your muscle along with the fat.

When the weight drops, your body burns fat and muscle together. The peptide makes that harder, because eating that little means a real chunk of what you lose can be muscle, not fat. Lose it and you end up lighter but weaker, with a slower metabolism and a body that piles it back on the moment you stop.

Two things protect it: strength training two to three times a week, and enough protein every day. That’s the whole game.

The peptide handles your appetite. I keep you strong while the weight comes off. DM STRONG or book a free call, link in bio.

I CAN HELP.

18/05/2026

2 accessories in nearly every pull-up programme I write 👇

If your pull-ups have stalled, the answer usually isn’t more pull-ups.

These two earn their place:

đź’Ş Half-kneeling single-arm lat pulldown
Kills the strong-side compensation and forces each lat to do its own work. Go light for volume, or load it up for heavy sets of strength.

đź’Ş Straight-arm rope pulldown
Pure accessory, 10-12 reps. Teaches you to initiate the pull from the lat, not the bicep. The bit most people are missing.

Run them twice a week alongside your pulling work. Give it six weeks.

âś… I CAN HELP
Link in bio for 1-to-1 in Cosford or online coaching anywhere in the UK.

Address

Cosford Park, Long Lane.
Albrighton
TF11 8PJ

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