AdMac Fitness

AdMac Fitness We coach hard working people how to lose body fat, get stronger and feel that little bit happier!

Josh had faced a serious health situation that had come out of the blue and had lost a lot of weight and confidence. He ...
22/06/2026

Josh had faced a serious health situation that had come out of the blue and had lost a lot of weight and confidence.

He explained he wanted to learn how to strength train properly, build some muscle and feel confident again.

A 12 year career as an accountant had also left its mark with his posture, so a side goal was to learn how to improve his poster.

Through following a bespoke strength plan, focussing on lifts such as bench press, pull ups, press ups and row variations he has tremendous success in building strength and muscle. He also has a new mobility routine that he follows meticulously and has seen some marked improvements in his upper back and shoulder mobility.

Weight gain between photos = +12.5kg

Bench press 40kg -> 57.5kg

Chest support row 16kg -> 27.5kg

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

21/06/2026

If you can do these well, you have a genuinely solid foundation for long term strength and health.

Squat pattern:
Our bodies are designed to squat (sit down, stand up, pick things up)
Building strength in this pattern keeps your knees, hips and lower back healthy, and it’s one of the best things you can do to maintain muscle mass as you age.

Hinge pattern - Hip thrust:
Hinging properly means loading your glutes and hamstrings rather than your lower back, which is where a lot of people in their 40s start to feel discomfort. Strong glutes support your pelvis, protect your spine and make everything else in your training feel better.

Push - Press up:
The press up is the perfect starting point. It builds strength through your chest, shoulders and triceps while also demanding stability through your core and lower back. A movement that looks simple on the surface but tells you a lot about how well your upper body is functioning.

Pull - Pull up:
The pull up is one of the most valuable things you can work towards. Pulling strength through your back, biceps and shoulders is something most people neglect, and it’s directly linked to posture, shoulder health and upper body resilience as you get older.

These four patterns cover your whole body and keep your joints strong.

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

20/06/2026

If you can do these well, you have a genuinely solid foundation for long term strength and health.

Squat pattern:
Our bodies are designed to squat (sit down, stand up, pick things up)
Building strength in this pattern keeps your knees, hips and lower back healthy, and it's one of the best things you can do to maintain muscle mass as you age.

Hinge pattern - Hip thrust:
Hinging properly means loading your glutes and hamstrings rather than your lower back, which is where a lot of people in their 40s start to feel discomfort. Strong glutes support your pelvis, protect your spine and make everything else in your training feel better.

Push - Press up:
The press up is the perfect starting point. It builds strength through your chest, shoulders and triceps while also demanding stability through your core and lower back. A movement that looks simple on the surface but tells you a lot about how well your upper body is functioning.

Pull - Pull up:
The pull up is one of the most valuable things you can work towards. Pulling strength through your back, biceps and shoulders is something most people neglect, and it's directly linked to posture, shoulder health and upper body resilience as you get older.

These four patterns cover your whole body and keep your joints strong.

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

18/06/2026

A year and a half in and Holly is feeling stronger than ever.

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

15/06/2026

Fitness works best when it fits around your life, not the other way around.

The people who make the longest lasting progress are usually the ones who found something sustainable that they genuinely enjoy doing.

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

13/06/2026

Every session is tailored to the person in front of us, because everyone walks through the door with a different history, different needs and different goals.

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

11/06/2026

If you’re in your 40s and want to train smart, these two movements are going to give you more return on your time than almost anything else you could be doing in the gym.

🦵Bulgarian split squat
Because you’re working one leg at a time, your body has to work harder to stabilise which means you’re building strength, improving your balance, and addressing any imbalances between your left and right side all at once.

For people in their 40s, that kind of functional strength carries over into everyday life in a way that a lot of exercises simply don’t.

🦵Barbell Squat
This is one of the most complete movements you can do as it loads the quads, hamstrings, glutes and core all at the same time, and it forces your body to work as one unit rather than in isolation. Strength in this pattern is directly linked to joint health and maintaining muscle mass as you age, which becomes increasingly important once you’re past 40.

Two movements that deliver more than most people realise, especially once you’re in your 40s and training with longevity in mind as much as aesthetics.

đź“ŤBow & South Woodford
Get in touch for PT or Small Group Training - whatsapp us through the link in our bio.

06/06/2026

We built AdMac specifically for this person.

Nobody here is judging you or your starting point.

If that sounds like the kind of place you’ve been looking for, drop us a message on WhatsApp — link in bio.

Address

457 Robeson Street
London
E34JA

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 7pm
Wednesday 6am - 7pm
Thursday 6am - 7pm
Friday 6am - 7pm
Saturday 10am - 1pm

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