What are the opening hours?

Monday 6:30am - 9pm Tuesday 6:30am - 9pm Wednesday 6:30am - 9pm Thursday 6:30am - 9pm Friday 6:30am - 8pm Saturday 9am - 1pm Sunday 9am - 1pm

Number One Health Strength Performance

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Number One Health Strength Performance

Community interest strength & conditioning gym based in Flintshire, North Wales. No matter your age,

05/06/2026

Real strength for real life 💪🏼

For anyone 55+
Wednesdays 11:00-11:45

First 4 weeks is FREE 😊🙌🏼

Comment or message with us if you want info or have any questions 💪🏼

03/06/2026

Results don’t come from one perfect workout, one perfect week, or one burst of motivation.

They come from showing up when it’s easy and when it’s hard. From doing the basics well, over and over again. From trusting that small actions, repeated consistently, create big changes over time.

Hard work matters. Consistency matters more.

Keep turning up. Keep putting in the reps. Keep building the habits that move you forward.

Your future self will thank you for the work you’re doing today. 💪

01/06/2026

Motivation isn’t about doing it alone. Find a team of people on the same journey as you ❤️

If you’re just starting or a seasoned gym-goer motivation can have highs and lows so finding something to make you accountable is HUGE 🔥

Not only are our GroupPT sessions fully coached sessions, they are all programmed and designed to be done alongside other like minded people to help keep you accountable and motivated each time you come in💪🏻

Interested? DM us now! 😊💪🏼

29/05/2026

Run when you’re motivated.
Run when you’re tired.
Run when your mind tells you to quit.

Because every mile builds more than endurance — it builds discipline.

But remember: train smart too.
Stay safe, take care of your body, and never skip your prehab and mobility!

Strong runners last longer. 🏃🔥

prehab mindset

27/05/2026

🚨STAY HYDRATED💧

Why keep on top of your hydration during this heatwave?

Dehydration can reduce exercise performance by impairing muscle function and efficiency, making your workout uncomfortable and harder then needed.

Exercise endurance can reduce, cramps start to occur and you loose focus.

So make it your target over this heatwave:

Drink frequently during your workout - 200ml every 30 minutes

Add some carbohydrates and electrolytes - keep the body fueled and cool

26/05/2026

The best part of the gym isn’t the equipment — it’s the people. 🙌

The encouragement. The accountability. The energy.
A strong community changes everything.

Proud of every member who walks through our doors and lifts each other up every day.

20/05/2026

What’s the best thing about training partners?

✅ Accountability - They will be that someone to motivate you to achieve (and vice versa)

✅ Enjoyment - If your having fun whilst training, your most likely to push harder in the session

✅ Education - Use each other to help improve technique or workout tactics

Having someone who’s got your back is always going to give you that advantage and help you succeed day by day!

18/05/2026

Trap bar deadlifts = power, strength, and safer mechanics all in one 🔥

Unlike a traditional deadlift, the trap bar keeps the weight centered around your body, which means:
✔️ Less stress on the lower back
✔️ More leg drive
✔️ Better posture throughout the lift
✔️ Great for building explosive power and overall strength

Perfect for athletes, beginners, and anyone trying to move heavy weight efficiently.

Strong traps. Strong legs. Strong mindset.
Keep pulling. 💪

15/05/2026

Real strength for real life 💪🏼

For anyone 55+
Starting on Wednesday
11:00-11:45

First 4 weeks is FREE 😊🙌🏼

Comment or message with us if you want info or have any questions 💪🏼

11/05/2026

🏋️‍♂️ BACK SQUATS: THE KING OF LOWER BODY STRENGTH 👑

Back squats are one of the most effective exercises for building strength, power, and athletic performance. Whether you play football, rugby, basketball, sprint, or just want stronger legs, squats should be part of your training.

WHAT BACK SQUATS WORK:

• Quads
• Glutes
• Hamstrings
• Core
• Lower back

✅ HOW TO DO THEM:
1️⃣ Set the bar across your upper traps
2️⃣ Keep your chest up and core tight
3️⃣ Feet shoulder-width apart
4️⃣ Sit back and down until your thighs are parallel to the floor
5️⃣ Drive through your heels to stand back up

⚠️ FORM TIPS:
• Keep knees tracking over toes
• Don’t round your back
• Control the movement (don’t rush reps)
• Breathe in before descending and brace your core

🔥 WHY THEY’RE GREAT FOR SPORT:

Back squats improve:
⚡ Explosive power
🏃 Sprint speed
🦵 Lower body strength
🛡️ Injury resilience
⬆️ Vertical jump performance

Strong legs = better performance on the field, court, or track.

Train smart. Lift with intent. Build power from the ground up 💪

Address

Unit 1 Expressway Business Park, Station Road
Queensferry
CH52TF

Opening Hours

Monday	6:30am - 9pm
Tuesday	6:30am - 9pm
Wednesday	6:30am - 9pm
Thursday	6:30am - 9pm
Friday	6:30am - 8pm
Saturday	9am - 1pm
Sunday	9am - 1pm

Telephone

+441244817864

Website

http://www.numberonehsp.com/

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