The Fitting Rooms Personal Training Gym

The Fitting Rooms Personal Training Gym Friendly, high-spec, private gym in London Bridge, Southwark. Experts in fat loss, strength & condit

No matter your budget, fitness level or time constraints, The Fitting Rooms has a training solution for you. We are bridging the gap between the cost of effective but expensive personal training studios and cheaper but overcrowded commercial gyms. Founded by brothers, David and Stephen, our vision is to provide an inviting, inspiring and exclusive training environment: designed to deliver real res

ults, without the exclusive price-tag. Be inspired by expert personal training in a space that is never too busy; enjoy high spec equipment you’ll never have to queue to use; discover truly effective classes that are never too large or overwhelming and become a part of our friendly and motivating Fitting Rooms family. We offer a unique three-tiered system of personal training, with no monthly contract, so you can enjoy expertly led exercise on your terms. We will find your perfect fit from our range of One-on-One Personal Training, Shared Personal Training and Small Group Classes and create a comprehensive exercise program tailored to your goals. By balancing this with a nutrition solution that fits your lifestyle we ensure you get the best possible results from your hard work. Drawing on our advanced qualifications from the internationally renowned Poliquin Institute, our highly qualified personal trainers will help you to perfect your technique, improve your posture and move freely and functionally, so that you can train efficiently and effectively. Whatever your fitness goal The Fitting Rooms has a solution fit for you. Our expertly tailored exercise programs and lifestyle fitting nutrition plans will help you sculpt the body you have always wanted: lose fat to achieve your weight loss goal; build muscle to achieve that toned body; get stronger for your sport or simply feel fitter, healthier and happier in everyday life.

18/06/2026

In this month’s client spotlight, we have the lovely Lisa…

When Lisa first joined The Fitting Rooms, like many people walking into a new gym for the first time, she wasn’t quite sure what to expect, but she knew she wanted to build confidence, learn proper technique, and improve her overall health and fitness.

From day one, Lisa embraced the process. She focused on learning the fundamentals, developing good movement patterns, and building the consistency needed to make training a lasting habit rather than a short-term fix.

As her confidence grew, so did her strength, knowledge, and enjoyment of training. Over time, Lisa progressed through our tiered programmes and now trains on our Advanced Body Composition Programme, where she continues to push herself and achieve new milestones.

One of the things Lisa values most about training at The Fitting Rooms is the combination of expert coaching and the friendly atmosphere of our Shared PT Programme. Always having PTs on hand to guide her, alongside a supportive group of like-minded members, has helped her stay motivated and enjoy the journey every step of the way.

Looking back at where she started, the progress Lisa has made is a fantastic reminder of what can be achieved through consistency, patience, and trusting the process. She arrived as a beginner and has developed into a confident, capable gym-goer who continues to go from strength to strength.

We’re incredibly proud of everything Lisa has achieved so far and can’t wait to see what comes next.

If you’re ready to take your fitness journey to the next level, drop us a DM, or sign up on our website for your free Taster session!

08/06/2026

Want to live longer? Studies show that strength training is the answer.

In fact, a recent study published in the British Journal of Sports Medicine found that just 90 minutes to 2 hours of strength training per week is associated with a “13% lower risk of premature death”.

But longevity isn’t just about adding years to your life. It’s about adding life to your years.

As we live longer, it’s increasingly important to invest in the strength, mobility and resilience that allow us to stay active, independent and capable for as long as possible.

The reason strength training matters so much is that our bodies naturally change as we age.

• Muscle mass and bone density gradually decline, increasing the risk of falls, fractures and longer recovery times.

• Strength training helps maintain muscle, improve bone health, support joint function, and enhance balance and stability.

• Regular exercise can improve blood pressure, insulin sensitivity and cardiovascular health, helping to reduce the risk of conditions such as type 2 diabetes, heart disease and stroke.

Ultimately, the goal isn’t simply to live longer.

The real goal is maintaining quality of life. Being able to carry your shopping, climb the stairs, play with your children and grandchildren, travel, and remain independent for as long as possible.

The best time to start building that strength is now.
If you’re ready to start living your strongest life, drop us a DM to book a free Taster session...

21/05/2026

Lifestyle tips to maximise gym results…

Results aren’t built in the gym alone and what you do the other 23 hours matters just as much. Nail these lifestyle habits and everything else improves.

1 - Prioritise Sleep. Recovery happens while you sleep, and poor sleep kills performance, energy, muscle growth & hunger control. Aim for 7-9 hours a night with regular sleep & wake times.

2 - Eat Enough Protein. Protein repairs and builds muscle, but most people eat far less than they think. A couple of eggs won’t cut it (6g protein per medium egg!).

3 - Stay Hydrated. Dehydration hurts performance, focus & recovery. Drink consistently throughout the day, not just during training.

4 - Move Outside the Gym. Daily movement supports recovery and fat loss. A good starting point is to increase your step count by 2-3k steps a day to really make a difference.

5 - Manage Stress. High stress tanks sleep, recovery, and consistency, and high levels of cortisol can breakdown muscle tissue - undoing your hard work. Prioritise rest as part of the programme, not an optional extra.

6 - Be Consistent. You don’t need to be perfect, you just need to show up. A workout at half effort / time is always better than no workout.

Supplements Worth Taking

Once you’ve got the basics right, a few good supplements can give you a genuine edge...

Creatine - 3-5g daily. One of the most researched supplements out there. Boosts strength, power, recovery, & supports brain function.

Protein Powder - aim for 1.5–2.2g per kg a day. The easiest way to hit your protein target is to add in a shake, especially on busy days or with plant-based diets.

Vitamin D3 - 1,000–4,000 IU daily. Deficiency is incredibly common in the UK, and a vit D supplement will support immunity, mood, energy & muscle health.

Omega-3 Fish Oil - 1-2g EPA/DHA daily. Supports heart, brain, joint health, and reduces inflammation. Most people don’t eat enough oily fish to get enough naturally.

Put these habits in place, stay consistent, and the results will follow.

Your Strong Summer starts now...Ready to feel fitter, stronger, healthier & happier this summer?Our 8 Week Shared PT Dea...
18/05/2026

Your Strong Summer starts now...

Ready to feel fitter, stronger, healthier & happier this summer?

Our 8 Week Shared PT Deal is designed to keep you accountable, motivated and getting results alongside a small group with expert coaching every step of the way.

Choose your package:
- 2 sessions per week - £665
- 3 sessions per week - £965

Whether you want to build strength, improve fitness, lose body fat or simply feel your best this summer - we’ve got you!

- Expert coaching ✅
- Structured training ✅
- Accountability & support ✅
- Supportive and motivating small groups ✅
- Nutrition coaching ✅
- Real results ✅

8 weeks - One goal - A better you!

Available now through The Fitting Rooms app, or drop us a DM to book your free Taster session!

14/05/2026

Full Body Warm-Up Routine…

The best workouts start with a proper warm up so here’s a simple routine you can do in 5 minutes. You’re not trying to stretch hard, just wake everything up, improve mobility, and reduce injury risk so you can train better from the first set.

1️⃣ Cat–Cow (on all fours). Move between arching and rounding your back to loosen the spine so you’re not stiff going into lifts.

2️⃣ Quadruped T-Spine Rotations (hand behind head). Rotate your upper body towards the ceiling to open up the upper back for better posture and movement.

3️⃣ Adductor Rock Backs (one leg extended). With one leg straight, rock hips back and forward, to loosens inner thighs and hamstrings for better squat depth.

4️⃣ Half Kneeling Ankle & Hip Rock. With one knee down, shift weight forward and back to improves ankle and hip mobility for lunges and squat depth.

5️⃣ Arm Swings (chest opener). Swing arms forward and back to opens shoulders and chest.

6️⃣ Shoulder External Rotations (L-shape arms). Elbows at 90°, rotate forearms down and up to activate rotator cuffs and stabilise the shoulders.

7️⃣ Squat Pulses. Small pulses at the bottom of a squat to fire up legs and glutes, and get you comfortable in the squat position.

8️⃣ Alternating Forward Lunges (bodyweight). Step forward into a lunge, then back and switch sides, to warm up legs, balance, and coordination.

Spend 20-30 seconds on each movement (both sides) to increase your body temperature, blood flow and muscle elasticity, and you’ll be ready to get the most from your workout!

30/04/2026

Upgrade your core training with these 4 movements…

Building a strong core is about much more than chasing a six-pack. Your core is the foundation for almost every movement you do: helping you lift better, move efficiently, improve posture, and protect your spine from injury. A well-trained core means better performance and fewer aches and pains.

To build a truly resilient core, you need more than crunches. You need to train it to resist movement (not just create it), while targeting the deep stabilisers, abs, obliques and lower back.

Here are 4 simple, but seriously effective, exercises to level up your training:

Plank Pull-Throughs (anti-rotation + anti-extension)
- Targets: deep core, re**us abdominis, obliques, shoulders, lower back.
- Tip: Keep your hips as still as possible - if they sway, the load is too heavy or your stance is too narrow.

Dead Bugs (anti-extension)
- Targets: deep core (transverse abdominis), hip flexors, coordination patterns.
- Tip: Press your lower back into the floor the entire time, if it lifts, reset before continuing.

Russian Twists (rotation)
- Targets: obliques, re**us abdominis, hip stabilisers.
- Tip: Rotate through your torso, not just your arms, and control the movement instead of rushing reps.

Pallof Press (anti-rotation)
- Targets: deep core, obliques, glutes, spinal stabilisers.
- Tip: Stay tall and brace hard - don’t let the cable pull you off centre.

Train your core to resist, control, and stabilise because that’s where real strength is built.

Are you ready to become stronger, healthier and happier than ever?At The Fitting Rooms Gym, this is exactly what we’re h...
29/04/2026

Are you ready to become stronger, healthier and happier than ever?

At The Fitting Rooms Gym, this is exactly what we’re here for - helping you become the best version of yourself, with the support and structure to make it stick.

From expert coaching to a genuinely welcoming community, every session is designed to challenge you, support you, and celebrate your progress along the way. It’s not just about workouts; it’s about building confidence, consistency, and results you can feel.

If you’ve been thinking about getting started on your fitness journey, this is your sign. Book a taster session and see what makes TFR different.

Easy ways to get more protein in, without turning your life upside down…Getting enough protein in your diet needs to be ...
20/04/2026

Easy ways to get more protein in, without turning your life upside down…

Getting enough protein in your diet needs to be one of your top priorities when you’re looking to improve your body composition, second only to total calories consumed. It’s also of the biggest stumbling blocks we see clients coming up against. But whilst reaching high protein targets can seem hard, all it really needs is some careful planning.

So, here are some simple ways to make getting more protein in each day easier…

- Start your day with protein. A high-protein breakfast changes everything. Aiming for 30 - 40g in the morning will mean you’re not playing catch-up for the rest of the day.

- Build each meal around protein. Before carbs, before fats, ask one question: “What’s my protein here?” Once that’s covered, everything else is easy.

- Make protein your go-to snack. If you’re hungry between meals, choose protein first. Greek yogurt, a protein shake, cottage cheese, eggs, beef jerky, pre-cooked chicken, edamame beans. Low effort - high return!

- Eat the same food… just more of it. Already eating chicken? Add more. Already having yogurt? Switch for 0% Greek and up the portion. Same food, better result.

- Liquid protein counts. One shake a day can solve most people’s protein problem.
Quick, portable and no thinking required.

- Prep protein once, thank yourself later. Cook protein in bulk (roast chicken, bolognese, turkey chilli) so you have high-protein meals prepped and ready to go when you need them.

Building small habits like this will quickly make reaching your protein targets much easier and more achievable.

We recommend tracking what you eat on apps like for a week or two to get a real understanding of what “enough” actually looks like. After a little while, you should find that your diet naturally becomes higher in protein, without needing to think about it so much!

17/04/2026

New to the gym? Here’s some strength training targets to aim for...

When it comes to getting started with resistance training, most beginners either set their sights too high and burn out, or have no target at all and just drift from session to session.

Online searches for ‘strength training standards’ will generally give you targets based on experienced, elite lifters, which can be unrealistic and demoralising! So, here is a realistic roadmap for your first year of resistance training, based on your own bodyweight so the goals scale to you, not someone else.

We’re focusing on the 3 big compound movements - Squats, Deadlifts and Bench Press - the exercises that form the foundation of any solid training programme.

Compound movements work multiple muscle groups at once, meaning you get the most bang for your buck and build real, functional strength fast. Master these and everything else follows.

It’s really important to note that progress will vary depending on your training frequency, current bodyweight, programming focus and exercise background, so use these as a guide, not a rulebook.

Squat: the “king of lower body strength”, loading your quads, glutes and hamstrings.
3 months - 0.5x bodyweight
6 months - 0.75x
12 months - 1x

Deadlift: total body pulling power from the floor, hitting your posterior chain hard.
3 months - 0.6x bodyweight
6 months - 1x
12 months - 1.3x

Bench Press : your upper body pushing foundation, building chest, shoulders and triceps.
3 months - 0.3x bodyweight
6 months → 0.5x
12 months - 0.75x (men) / 0.65x (women)

Save this and check back in on yourself every few months. Consistency beats intensity every time!

thefittingroomsgym

Address

Saxon House, 48 Southwark Street
London
SE11UN

Opening Hours

Monday 6:30am - 10pm
Tuesday 6:30am - 10pm
Wednesday 6:30am - 10pm
Thursday 6:30am - 10pm
Friday 6:30am - 10pm
Saturday 8am - 6pm
Sunday 10am - 4pm

Telephone

+442074033473

Website

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