RKfit

RKfit RKfit is a fitness brand dedicated to promoting health, strength and wellness through personalised training, fitness training and motivational content.

Focused on empowering individuals to reach their fitness goals.

23/06/2026

A lot of people often overlook the importance and role of the upper body when it comes to lower body exercises.

Take the Reverse Lunge for example.

Most people focus on where their feet go, how deep they lunge, or how much weight they're lifting. But if your upper body isn't stable, you're already making the exercise harder than it needs to be.

Before you even take a step back, lock your upper back in and drive yourself into the bar. Think about creating a solid shelf with your upper back and keeping your chest proud throughout the movement.

A strong upper body position provides stability, improves balance, and allows you to transfer more force through the working leg. The result? Better technique, better muscle recruitment, and better progress.

The details matter. Master the setup, execute with intent, and the results will follow.

BuildMuscle PersonalTrainer

23/06/2026

If you've got 3 sets of 10–12 reps programmed and you hit 12 reps... but know you've got more in the tank, do you stop?

No. You keep going.

The rep range is there as a guide, not a limitation. If you're chasing progress, you need to know where your true limit is. Take that set close to failure, or all the way to failure when appropriate. That's how you find out what you're actually capable of.

Then next week, you've got a clear target. If 12 reps felt comfortable and you squeezed out 15, 16, or more, it's time to increase the load and keep progressing.

This is exactly how I programme for my clients at RK-Fit. We don't just tick boxes and count reps. We train with intent, track performance, and use that data to progressively overload over time.

More weight isn't always the answer. More effort is.

Train hard. Train smart. Progress follows.

This is what hard work looks like. 💪No shortcuts. No gimmicks. Just showing up, putting in the work, and staying consist...
22/06/2026

This is what hard work looks like. 💪

No shortcuts. No gimmicks. Just showing up, putting in the work, and staying consistent.

Mike has worked incredibly hard to achieve these results. He's committed to his training, stayed on track with his calories, and trusted the process every step of the way. Even when progress felt slow, he kept moving forward.

What makes this transformation even more impressive is that Mike is a Type 1 diabetic. Managing blood glucose levels while balancing training, nutrition, work, and everyday life brings its own challenges, but he never used that as an excuse.

The physical transformation is incredible, but the confidence, discipline, and habits he's built along the way are what I'm most proud of.

This is what happens when you stay patient, stay consistent, and keep doing the basics well.

Proud of you, mate. You've earned every bit of this. 👊🔥

Family time means the most to us Between the chaos of work, school and day to day life, we make it an absolute priority ...
20/06/2026

Family time means the most to us

Between the chaos of work, school and day to day life, we make it an absolute priority that our kids get us for a full day,

Whether thats us go out for the day, to the park, for food or just a day at home watching movies

Everything we do is for them!

❤️

20/06/2026

How many people load more and more weight onto an exercise, then wonder why they can't feel the target muscle working?

So they add even more weight... then wonder why their joints start hurting.

Ever stopped to consider that the weight might simply be too heavy?

When the load exceeds what you can control, everything else starts taking over. Momentum creeps in. Other muscle groups compensate. Technique breaks down. The goal shifts from training the muscle to simply moving the weight from A to B.

At RK-Fit, we're not chasing numbers on the dumbbells—we're chasing quality reps, proper ex*****on, and progressive overload applied with intent.

The muscle doesn't know how much weight is on the bar. It only knows tension.

Master the movement. Control the weight. Feel the muscle work.

Then earn the right to go heavier.

18/06/2026

2 reasons you're not losing fat 👇

1️⃣ You're not tracking calories.

How are you supposed to lose weight when you're guessing?

Most people underestimate how much they're eating and overestimate how much they're burning. If fat loss is the goal, you need data, not assumptions.

2️⃣ You're not consistent.

A good week followed by a bad week won't get you very far.

Real results are built over time through repeated actions, not occasional motivation. Consistency beats perfection every single time.

Stop looking for shortcuts. Start tracking, stay consistent, and trust the process. The results will come. 💪

18/06/2026

The dumbbell incline chest press is one of the best exercises for building the upper chest, but only if you set it up properly.

✅ Bench at around 30° – enough to target the upper chest without turning it into a shoulder exercise.

✅ Retract and depress your shoulder blades before you press. Think "chest up, shoulders down and back." This creates a stable base and allows you to produce more force.

✅ Keep your elbows slightly tucked rather than flared out to the sides. This keeps tension where we want it and puts your shoulders in a stronger position.

✅ Lower the dumbbells under control until you get a good chest stretch. For most people, that's when the dumbbells are around chest level without losing shoulder position.

✅ Press back up powerfully and fully extend the arms, but keep a soft bend in the elbows rather than locking them out aggressively.

Remember, the goal isn't just moving weight from A to B. It's keeping tension on the target muscle throughout the entire set.

Unfortunately, Rebecca decided the set was finished before the set was actually finished 😢😂

Save this for your next chest session and let me know if you've been making any of these mistakes.

17/06/2026

People say they don't have time to train... then spend an hour doing this.

This isn't about never relaxing or enjoying a snack.

It's about being honest with yourself.

Most people don't have a time problem, they have a priority problem.

If you've got time to scroll social media, watch Netflix, or sit on your phone for an hour, you've probably got time for a 20-minute walk, a workout, or some meal prep.

You don't need more hours in the day.

You need to use the hours you already have differently.

Your goals won't be achieved by wishing for more time. They'll be achieved by making better use of it.

What's your average daily screen time?

Address

1 Cotton Mill Crescent
Oldham
OL97JL

Telephone

+447450487699

Website

Alerts

Be the first to know and let us send you an email when RKfit posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to RKfit:

Shortcuts

Share

Category