Sam Prynn Personal Training

Sam Prynn Personal Training CORRECTIVE STRENGTH & CONDITIONING COACH

Sam Prynn is a seasoned strength & conditioning coach with over a decade of experience helping clients move stronger, safer, and more confidently. As Co-Founder and Director at StrongHer, London’s first strictly women-only strength gym, she has championed a welcoming, technique-driven space that empowers people at all levels. Her background includes competitive powerlifting, and she draws on this

athletic experience to inform her coaching philosophy. Sam’s expertise isn’t just about lifting heavier — she specialises in corrective movement within strength training, working with clients who are coming back from injury, overcoming movement restrictions, or looking to break through strength plateaus. Her approach blends intelligent programming, mobility work, and strength to help people rebuild, perform, and sustain long-term progress — whether their goal is general fitness, competitive sport, or strength performance. Sam believes in building resilience: not only helping clients become stronger, but helping them move better, prevent future injury, and understand how their bodies work. She’s committed to coaching with empathy, structure, and a long-term mindset — getting you stronger in a way that lasts.

02/09/2026

Insta’s not always reality - there was zero motivation today 😂🙈😴



01/09/2026

🤖🤖🤖

Did you know I offer personalised structured plans for you to do alone via an online movement and functionality assessment with regular check ins? 🌝




26/08/2026

If there’s no GOAL, and there’s no MEASURED success, WHY would you keep doing it? 🤷🏼‍♀️

If you don’t appear to be getting any better and seeing improvement, then you’re gonna lose motivation and STOP.

I’ve been through it myself - tiresome, boring exercises and maybe they change each 6 weeks you have to go back to your physio, but it’s demotivating and you don’t feel like you’re getting any better out of your injury.

A client of mine had 25 exercises following ACL surgery. He stuck to them for a bit and then was losing the will to live because he was going round in circles and not getting signed off to be able to get back to his sport.

4 weeks with me, and we’ve already seen a 17% improvement in his knee flexion and the imbalances are becoming less each week. There was an ASSESSMENT, a clear plan of improving his knee flexion and being able to do the same amount on his “bad” leg as the “good” one and a structured plan with PROGRESSION

What injury have you stopped doing your physio for, and why? ⬇️




24/08/2026

Bet you didn’t know this? 🤔

Most online coaching will involve an initial consultation and then a programme towards your goals and weekly check ins. But I go one step further with doing a movement and functionality assessment so I actually know where your blocks and weaknesses are don’t just guess 🤷🏼‍♀️

3 newcomers joining this week and I have 2 spaces to get started in September - comment INFO and I’ll send you my booking link for an initial chat! 🙌🏻💪🏻





20/08/2026

Your hip flexors might not need more stretching.

They might need to get stronger at the end range you already have.

If you’re constantly stretching your hip flexors but never seem to actually improve your hip extension, try this instead 👇🏻

1️⃣ Test
Start by checking how much hip extension you currently have. This gives you a baseline rather than just assuming you’re “tight”.

2️⃣ Stretch
Spend some time in a hip flexor stretch, breathing and relaxing into the position rather than forcing it.

3️⃣ Strengthen the range
This is the bit that’s often missed.

Use a band to actively pull the hip into flexion, then control the movement back into extension.

You’re not just trying to access the range — you’re teaching your body to control it.

Think:

Test → create range → strengthen the range → retest.

If your range improves after the stretch but you can’t actively control it, that’s useful information.

And if you want mobility that actually carries over into your squats, lunges, running, lifting and everyday movement, you need more than passive flexibility.

Save this and give it a go next time you’re working on hip mobility.

What happens when you retest? 👀





19/08/2026

👀🤷🏼‍♀️😂



18/08/2026

What’s something you wish you’d done or NOT done when you were younger?

Come on peeps - let’s share in the comments 🙌🏻💥





17/08/2026

“I keep getting injured… but I don’t know why.”

Maybe start by looking at how you move.

If your training only happens forwards and backwards, your body is getting very little exposure to rotation, lateral movement and changing direction.

Your body was designed to move in ALL directions.

That doesn’t mean you need to throw random exercises into your programme.

It means your programme should reflect the fact that humans aren’t made just to move in straight lines

Move more. Move differently. Build capacity in more than one direction. 💥




16/08/2026

Last classes in London for a while… 👀👀👀
FREE training with me? Say whaaaaaat 🎉🎉🎉





There’s loads more, but they wouldn’t fit - so here’s your summary 😂✌🏻🍷
14/08/2026

There’s loads more, but they wouldn’t fit - so here’s your summary 😂✌🏻🍷



Address

19a Cudworth Street
London
E58EE

Opening Hours

Monday 6am - 9pm
Tuesday 6am - 9pm
Wednesday 6am - 9pm
Thursday 6am - 9pm
Friday 6am - 9pm
Saturday 10am - 3pm

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