Evolve Performance Gym Redditch

Evolve Performance Gym Redditch Private gym offering 1-2-1, paired and small group personal training in Redditch

11/03/2026

Stick To What Works
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Fads come and go in fitness, but the reality is the basic fundamentals work and they rarely change
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-Build strength
-Build power
-Build muscle
-Build energy systems
-Build good nutrition and lifestyle habits
-Repeat for years
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Yeah it’s not a sexy sell- but it’s honest and it works

07/03/2026

3 Steps To Improve Health and Fitness
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1- Strength Training
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-Hit each major muscle group 2 x per week
-Work variety of rep ranges (1-5, 6-10, 10-15)
-Focus on compound lifts but add isolation work where necessary and time allows
-Focus on progressive overload
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2- Improving VO2 max (aerobic fitness)
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-at least 1 hour per week but ideally 2 hours if time allows
-if only doing 1-2 sessions per week I’d do 20-30 mins of intervals with 20-40 mins of zone 2 after but if you do zone 2 you need to monitor your heart rate to ensure you’re going slow enough to stay in zone 2
-focus on 1-4 minute intervals
-make it hurt
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3- 80% nutrient dense, whole food, high protein diet
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-1.6grams of protein per kg bodyweight
-5 portions of fruit and vege per day minimum. One portion is 80 grams
-monitor your diet in some way, shape or form. That doesn’t mean only counting calories- but you have to be able to work out if you need more or less food somehow so just find a way that works for you
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If you aren’t doing these things then all the other stuff doesn’t matter. This isn’t to dump on either yoga or pilates as I think they’re both perfectly fine and can be added into a program- they’re just all the rage again at the moment. But in terms of health and fitness no amount of yoga or pilates will come close to 2-3 hours of strength training, 1-2 hours of energy system work and an 80% nutrient dense, high protein diet. Therefore if you’re someone that has 2-5 hours per week for fitness, which is great, then you have to focus on the things that are really going to move the needle rather than stuff like yoga which, although good for mental health, isn’t really going to do much for physical health
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Feel free to get offended in the comments

02/03/2026

Building a Leg Day
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If you’re struggling for a lower body day this template hits all the major movements of the leg for a complete lower body workout. I know a lot of functional fitness people and powerlifters don’t like isolation work but it’s great for total leg development and bringing up weak areas to help build our compound lifts but with a much lower fatigue cost
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1- Jumps: Build speed and power- particularly when combined with strength training. I like box jumps as they reduce impact on landing but broad jumps are great too
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2- Squat/ Lunge: this is a hip dominant quad movement where you’ll also get contribution from the glutes and back. These are typically exercises where the hips drop down and back, the torso has a slight lean forwards and whilst the knee flexes, it isn’t going far over the toes and the hamstrings won’t sit fully on the heels. Think things like low bar squats, high bar squats for those with significant torso lean (like me), split squats and lunges, box squats and leg presses
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3- Hip Hinge/ Extension: posterior chain exercises that emphasise hip extension. Think RDLs, good mornings, hip thrusts, glute bridges and back extensions/ reverse Hypers. If I were only doing 1 lower body fat I’d pick a hinge so RDL, good morning or back extension as they work more overall posterior chain muscle
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4-Knee Extensions: quad movements with full knee bend with the hamstrings sitting on the calf, a very upright torso and knees travelling over the toes in squat and lunge variations. Think leg extensions, front squats, cyclist squats, heel elevated squats and ATG lunge/ split squat variations
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5- Calf Raise: I prefer straight leg variations as you hit both the gastrocnemius and soleus rather than mostly soleus in bent knee variations
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6- Knee Flexion: single or dual prone or seated hamstring curl variations as well as standing single leg variations

01/03/2026

3 Things I’d Do Differently If I Was Starting Again
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1. Intensity> Volume
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There are 2 main buttons you can press for adaptation: intensity or volume. To be clear both work- but for most normal people really high volumes are unsustainable long term as the workouts take too long and the volume is more than they can recover from. As a result most people, ie people who do strength workouts for 60 minutes 2-4 times a week, are better off hitting the intensity button
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2. Understanding conditioning
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I was lucky that I found coaches who put good conditioning workouts out that were tried and tested, but I never truly understood it or how to progress and regress it and honestly neither did they. Luckily because the workouts were good and effort was high it took me and my clients a long way, but since getting more into endurance sports and listening to coaches in these areas the level of not just my own conditioning but my clients as well has hit another level
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3. Best Ability Is Recoverability
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Your body and only positively adapt to what it can recover from. Specific adaptations require specific intensities and if you’ve got too much residual fatigue and can’t hit these intensities then you’re wasting your time. You’re better off doing 3 truly hard days and 2 easy days per week than 1 hard day than 4 mediocre days because you never let your body recover

11/02/2026

Big lifts from the power couple this week after a week in Dubai with Charlotte hitting a PB safety bar squat of 63kg, 8 rep max hip thrust of 120kg and 7 rep max push press at 30kg
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Meanwhile Wixy nailed a 132kg bench for a double, 77kg Bulgarian split squats and some high rep close grip Larsen press at 86kg

06/02/2026

It’s almost like they learn from the environment you put them in. To our daughter fitness and the gym isn’t a big deal- it’s just what our family and friends do and it’s fun
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I’ve never showed her how to deadlift or coached her to do any of the exercises she does. She comes to small group sessions with Linds 3 x a week so Linds can exercise and through watching her mum and all our friends lift weights, she’s just picked it up
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To her it’s just play. She walks up to the kettlebell and bangs it so I get it out for her to pick up. She holds ours and our friends hands so she can do reverse lunges off a step. She clears her toys so she can get her little cushioned dumbbells out and do rows and clean and presses with them
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See when the gym is a fun and positive environment it makes her see it as play and want to join in which is what I feel like a lot of adults lose- the sense of play. Yes we want people to train hard and with intention, but I want them to enjoy it and love coming in
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If your gym environment isn’t one you’d want your kid in, maybe it’s time for a new gym. We’ve got spaces if you’re interested

23/10/2025

3 reasons we do full body strength workouts on our small group PT program
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1: high frequency and flexibility. We know from research that you tend to get better results when hitting each muscle twice per week and doing full body workouts makes that much easier as you only need to get in twice to see good benefits. We’ve also found making a 3 day strength program rather than 4 or 5 fits our members lives better and gives them more flexibility which with busy home and work lives can be really helpful for them. A program can be written perfectly but become useless if people always miss 1-2 days and we’ve found people miss far less days on 3 days Vs 4 or 5
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2: microdosing. By this I mean we do 2-4 sets per muscle group per workout. This means no one’s leaving overly sore and they can still function properly rather than just fu***ng them up and trying to make them as sore as possible. No one wants to be wincing every time they get up and down off the floor to play with their kids because their PTs a dick and thinks they’re tough making people not walk properly- it’s not hard
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3: recovery. Most people will struggle to recover from more than 3 or 4 hard workouts a week. By limiting it to 3 plus optional conditioning days we ensure our members are recovering well and thus able to enjoy their life outside the gym rather than being too knackered to move. Progress is also a result of applying stress and then recovering from that stress. If you apply the stress but don’t allow time to recover, you won’t progress
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Apologies for my monotonous voice but this is as good as I could manage. Happy hoisting

21/10/2025

Good training
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Power Clean: build power and strength-speed
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Squat: build quad strength
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Larsen Press: build upper body horizontal pressing strength and hypertrophy. Taking the feet off the floor eliminates leg drive to make it a more pure upper body press
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Front Foot Elevated Bulgarian Split Squat: squat accessory movement to build quad muscle. Elevating the front foot creates more stretch in the working muscle which equals more hypertrophy and also more stretch in the non working leg to stretch the quad and hip
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Seated Cable Rows: strength and hypertrophy of the upper back. Due to heavy squat and clean movements doing a seated cable movement also puts less strain on the upper back as it’s already been worked in those movements
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15 mins power endurance piece/ metcon: in terms of increasing VO2 max most people do either really short intervals of 30-60 seconds or loads of zone 2. This is great but on a test you have to maintain high output for a sustained period of time and if all you’ve done is 30-60 second sprints and slow zone 2 work when it comes time to maintain high outputs, and let’s face it pain levels, you’ll likely struggle. This piece gets you used to holding just under threshold pace and pain

17/10/2025

220kg at 82.4kg (267% BW) accompanied by my best Ric Flair impression. It’s fair to assume I’m pleased with this one

14/08/2025

A)Weighted Box Jumps 3 x 5 38inches with 5kg DBs

B)Squats 110, 112, 114 x 10

C1)Weighted Pull Ups 25, 35, 40kg x 1*
C2)Leg Extensions x 16, 15, 15
*interestingly despite no pull ups for 11 weeks I tied by 1RM pull up

D1)Barbell Rows 3 x 10
D2)Standing Hamstring Curls x 12, 15, 15

Then if you’ve got time for some extra conditioning

E)4 x 1000m Bike Erg/ 1:00 Rest 1:35.8/1000m average
*for row or ski it’s 500m
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Why would someone give away their workouts for free? Frankly because the value in coaching, whether in person or online, isn’t just in numbers written on a page. It’s a dynamic practice the evolves as a session unfolds in front of you
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I’m constantly changing things for people based on how they’re feeling that day, any injury history or just because I think it’s the best thing for them as an individual. You’re an ear to listen when they need to vent or are having a tough time which in these moments can be more important for their health than the physical workout itself. It’s the little things and moments than no one notices and understanding that as a coach is absolutely vital
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Ultimately you’re just trying to make people leave feeling better and with their cup a little more full than when they came in. How you do that varies with each person, each day but it’s always the goal

Anti Dad Bod Plan———Even before I had a daughter I always hated the phrase dad bod. Main reasons are I think it’s a bloo...
10/07/2025

Anti Dad Bod Plan
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Even before I had a daughter I always hated the phrase dad bod. Main reasons are I think it’s a bloody insult to women and what their bodies go through to bring a child into the world but also the implication that having a kid in any way affects a man’s ability to control their diet and energy balance is absurd
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Is it harder once you have a kid? 100%. You have less disposable income, less time and less energy. However unlike women who go through permanent changes to their body as a result of growing, carrying and birthing a child- nothing physiologically happens to a man. My little girl turned 11 months last week and the pics posted are from Tuesday so as a man you 100% don’t need to let your health and fitness go down the toilet due to having a kid
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That said I’ve put together a day of eating that only requires you to cook a dinner with your family and still hits the 2205-2527 calories, protein requirements and 5 portions of fruit and vege the average man needs. All protein meals and protein pouches are from aldi so if you type them in on there they’ll come up
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There’s also a 3 hour per week training program anyone could fit in. It consists of 2 x 30 minute cardio sessions that can be done during the week on a lunch break, once your kids gone to bed or before work and 2 x 1 hour strength sessions that can be done on the weekend
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Enjoy and remember dad bods aren’t a result of having a kid, they’re a choice you’re making as a grown adult

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Redditch

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Monday 8am - 10pm
Tuesday 8am - 10pm
Wednesday 8am - 10pm
Thursday 8am - 10pm
Friday 8am - 10pm

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