Next Level with Nina

01/10/2026

29/09/2026

I’m talking to my clients alot about reps in reserve at the moment because I tend to see people either finish their sets with far too many reps left in the tank or they push every exercise and every set to failure. Something I used to do myself!

If you regularly stop with over 3 good reps left your muscles may not be receiving enough of a challenge to give them a reason to grow.
But also taking every set to failure isn’t better either. It creates more fatigue, can affect the quality of your remaining sets and can make it harder to recover properly before your next session.

Research suggests that getting close to failure matters for muscle growth but you don’t need to reach failure every time. Training with around 1-2 reps in reserve can produce similar muscle growth whilst creating less immediate fatigue.

That’s why I usually get my clients towards finishing most working sets with around 1-2 good-quality reps left. The aim is to train hard enough to get muscle growth but without creating unnecessary fatigue during every session.

Every exercise, rep range and set I programme is there for a reason. A programme shouldn’t just tell you what exercises to perform, it should help you understand how hard you need to work too.

Save this and ask yourself during your next workout - how many good quality reps did I genuinely have left? 💪💜

It can be difficult at first but the more aware you become the easier it gets.

28/09/2026

Yea ... definetely my 11 year old 😉😉🤣🤣🤣

She kept asking to make a gym video together so here it is just for her 🥰😆💜

26/09/2026

You don’t need a PT standing beside you for every workout to benefit from coaching.

If you’re going to the gym and putting the effort in but still find yourself wondering what exercises to do, whether you’re training hard enough or when you should increase your weights, online coaching could be exactly what you need.

I’ve helped women go from feeling nervous and completely lost in the gym to confidently using the weights area, lifting heavier and achieving things they never thought they would be capable of.

I’ll create your programme around your goals, experience and the equipment you have available. I’ll monitor your training, help you progress and continually adapt your programme as you develop. You’ll also receive regular check-ins, video technique feedback and ongoing support between check-ins.

You still train in your own gym and in your own time, but you’ll go in knowing exactly what you’re doing and why 💪

Ready to go from feeling lost to strong and hench?

DM me for more information about online coaching 💜

25/09/2026

Does the barbell squat feel intimidating?
Then start with goblet squats!

They’re a great way to learn the basic squat movement, build strength and become more confident before adding a barbell.

With my clients, I’ll usually start here while I assess their movement pattern, strength and control. We progress the weight as their strength and technique improve then move onto barbell squats when they’re ready. Goblet squats can then become an accessory exercise within their training.

The aim is to build a strong foundation so that you can progress onto the barbell feeling confident, capable and ready.

This is exactly why I’m creating my new 8 Weeks to Confidence in the Gym programme. It’s a beginner friendly, barbell free programme with simple full body workouts designed to help you learn the basic movement patterns, build strength and feel confident using the gym.

I’ve created it specifically for those who want to begin but find the gym equipment or environment intimidating. You’ll be able to go in knowing exactly what to do, use minimal equipment and space and gradually build your confidence.

It will give you the foundations to progress onto heavier lifts and start getting strong and hench 💪

DM me to join the waitlist and I’ll let you know as soon as it launches 💜

25/09/2026

Unlocked toes to bar 🔓 These are hard! Taken a good few months but I got there. Well ... I can do one rep, I shall hope for 2 next time 🤣

I’ve spent over a decade focusing on lifting weights so learning new calisthenics skills has been different but fun. Will never, ever step away from the weights though. I'm just seeing what else I'm capable of and mixing things up a little 💪

23/09/2026

A lot of women our age grew up believing the goal was always to be smaller.

Eat less, weigh less, do more cardio and whatever you do don’t get “bulky” 🙄

There’s nothing wrong with wanting to lose body fat but if your goal is to get stronger and build muscle you have to fuel that goal too.

That doesn’t mean eating everything in sight or going on an aggressive bulk. It means eating enough, prioritising protein, using carbs to fuel your training and actually giving your body the chance to recover and grow.

At 36 I’m far more interested in becoming stronger and seeing what my body can do rather than constantly trying to make it smaller.

Strong and hench after 30 💪💜 Who’s with me?

22/09/2026

It’s looking likely that one or two spaces will soon become available in my Wednesday 5:30-6:30pm group so I’m currently taking expressions of interest.

Spaces within this group very rarely become available. However, some of the ladies I’ve coached have made brilliant progress and have now reached a more advanced stage in their training and are now ready to move on from the small group format. All of them have been in the group for over a year now!

I’m a female PT who helps women get stronger, build confidence and feel capable in the gym 💪

I run supportive small group PT sessions of no more than 4 ladies per group, focused around strength training for all experience levels. Whether you’re completely new, returning after time off or already training and wanting more structure and support.

Getting stronger isn’t just about how you look. Strength training can help improve your confidence, energy, posture and bone health, while making everyday life feel easier. It’s also one of the best ways to keep yourself strong, healthy and independent as you get older.

My sessions are welcoming, supportive and judgement free. You do not need to be “fit enough” to start. Every exercise can be adapted to your level, and the environment is all about encouraging each other and getting stronger together 💜

The sessions run every Wednesday from 5:30-6:30pm.

The spaces aren’t confirmed just yet, but if you’d be interested in joining when one becomes available please message me now to register your interest so you don’t miss out 😊

Start would potentially be Wednesday 7th October.

https://www.instagram.com/nextlevelnina_pt?igsh=cTdoMzZuZGV0dHpr

21/09/2026

Do your deadlifts look like this? 👀

If your knees shoot backwards and your hips rise before your shoulders the lift can turn into more of a stiff legged pull.

One cue that may help is to think about pushing the floor away through your feet. This can encourage you to use more leg drive from the start allowing the bar to leave the floor while your hips and shoulders rise together.

If this cue doesn't click imagine you’re using a leg press but instead of pushing the platform away you push the floor away through your feet. It isn’t the same movement but it can help you understand the feeling of creating leg drive from the floor.

Also this isn’t the only reason your hips might shoot up. Your starting position, the position of the bar, not creating enough tension before you lift, fatigue or using a weight that’s too heavy can all affect it too.

But if your setup looks good and your hips are still rising first, try this cue and see if it helps:

Brace, create tension and push the floor away 💪