Gareth Millings Coaching

01/07/2026

Over 40 and your hips feel locked? 👇
If sitting on the floor feels impossible now, you’ve lost rotation in your hips — and that stiffness creeps into your back and knees too. The 90/90 is the single best drill to get that movement back.
I’ve got two bad discs in my back, and keeping my hips moving freely is a big part of how I train around it.
🔗 Full 5-exercise hip routine + my free home-training guide — link in bio.
Save this to try later, and tell me — hips, back, or knees: which one gives you the most grief?
mobilityover40 lowerbackpain strengthcoach stiffhips backpainrelief

01/07/2026

Weak glutes = bad back. Here’s the fix. 👇
Most people with a sore lower back don’t have a back problem — they have a weak backside. When your glutes are weak, your lower back ends up doing work it was never meant to.
I’ve got two dehydrated discs in my back, and building my glutes is genuinely one of the biggest things that lets me keep training hard. The glute bridge is where it starts.
🔗 Full 5-exercise hip routine + my free home-training guide — link in bio.
Save this to try later, and tell me — is it your hips, back, or knees that gives you the most grief?
gluteactivation over40fitness strengthcoach mobilityover40 backpain

30/06/2026

Tight hips? Fix this one first. 👇
If you sit a lot, your hip flexors get short and tight — and they pull straight on your lower back. The couch stretch is one of the best ways to open them back up.
I’ve got two bad discs in my back, and keeping my hips mobile is a big part of how I train around it.
🔗 Full 5-exercise hip routine + my free home-training guide — link in bio.
Save this one to try later, and tell me: what stiffens up most for you — hips, back, or knees?
mobilityover40 over40fitness strengthcoach hipopener backpainrelief

26/06/2026

A bad back is usually the work of a dodgy hip. Fix the hip and you will also help with sore knees, bad posture and your knackered back. This video will give you 5 exercises to help improve your hip strength but also a flow routine to improve your hip mobility.

Tight hips? They're not just uncomfortable — tight, stiff hips are ...

22/06/2026

Back Pain afflicts many of us some sporadically and some daily. If you find stretching hasn't helped but are unsure what strength exercises will help then this video will help you. These exercises are some of my favourite options I've used to help with my mullered back. If you need any help comment below

Bad back holding you back? I get it — I've got two dehydrated discs...

04/06/2026

Are you wanting to build strength but don't know where to start and don't fancy hitting the gym? Well here is a video just for you.

I believe there are only 6 movement patterns you need to be able to build real world strength. In this video I show you what they are and how to do them safely and effectively from the comfort of your own living room and the great thing about it is you only need a kettlebell and a band.

If you watch until the end you will find some program ideas to try and a few tips on progressing your training at home.

Now go Shift Some Tin and let me know how you get on🏋️‍♀️

Over 40 and want to get strong but don't fancy the gym? You don't n...

14/05/2026

This is . When we first started working together she had never really done much strength training. Her goal was to run faster and get strong through menopause. The results of her hard work - completed her first ultra marathon and smashed her running PBs. This is why individual programming matters. Generic doesn’t cut it after 35. 🔗link in the bio if you want this for you.

13/05/2026

Save this — you’ll want to come back to it. 👆

These are the 5 signs I look for when an athlete tells me they’re working hard but not getting results. Almost every time, it’s not effort — it’s programming load.

After 35 your body’s margin for error shrinks. The programme that worked at 25 is slowly grinding you down at 42.

Recognise 2 or more of these? Your programme needs to change.

🔗 Link in bio — founding member rate still open.

11/05/2026

16 years running a CrossFit affiliate taught me this the hard way.

For years I programmed the same for everyone. And I kept watching athletes over 35 get injured, burn out, and quit.

The one thing I changed? I stopped treating recovery as a reward and started building it into the programme itself.

Injury rates dropped. Performances went up. Athletes stayed.

If you’re 35+ and training hard — save this. Your recovery is your programme.

🔗 Link in bio — founding member rate still open.

10/05/2026

Here are the 5 things I think about when putting this program together.

1-Exercise Selection. By varying the exercises I use each week allows me to keep the intensity level high without overtraining. All the while increasing strength.

2-The 6 Foundational movements. I ensure across the week we hit the 6 movement patterns of a Push, Pull, Squat, Lunge, Hinge and Carry. By following this structure I am able to challenge my clients from very angle.

3-Make It Fun. Single leg/single arm work. Odd objects and crazy angles make my workouts fun, challenger and extremely effective.

4-keep Intensity High. Whether it’s 5reps 8reps or 20reps I aim to to the intensity levels around 80%. We will still get crazy strong just with less chance of injury and plenty of recovery built in.

5-I follow my program. I’m Constantly analysing and validating the methodology. Keeping myself accountable by testing the workouts to make sure it’s an effective training plan.