Coach Dave

10/06/2026

05/06/2026

PICK YOUR PAIN.

The truth?

You don't get to avoid pain in life.

You only get to choose which pain you want.

- The pain of training... or the pain of feeling unfit.

- The pain of meal prep... or the pain of clothes getting tighter.

- The pain of discipline... or the pain of regret.

- The pain of showing up to the gym... or the pain of losing strength every year.

- The pain of investing in yourself... or the pain of staying exactly where you are.

Action has consequences.

Inaction has consequences too.

Most people focus on the short-term discomfort of doing the work, but rarely think about the long-term discomfort of doing nothing.

Every choice moves you somewhere.

The question is.....

Where are your current choices taking you?

20/05/2026

REINTRODUCING COACH DAVE

I’m Dave aka "The Captain" 👨‍✈️💪🏽

I'm a husband, dad of 2 boys, strength coach, app founder and the creator of The Resurge Programme.

I help busy men and women rebuild their strength, fitness and confidence through structured training, better habits and a stronger mindset.

My coaching is built for real life, people with jobs, stress, families and responsibilities who still want to feel strong, capable and confident again.

Strength changed my life.

Not just physically, but mentally too.

The gym became more than training, it became discipline, resilience, structure and purpose.

That’s why I do what I do now.

Outside the gym, I’m a big believer in balance too.

I love strong coffee ☕️
I love pizza 🍕
I love a wee Guiness 🍺
I love rock music 🪨🎶
I love coaching at my sons football team ⚽️
I love creative projects and building new ideas 🏗

Including my fitness and marketing apps designed to help people progress faster and simplify the process.




Whether your goal is fat loss, building muscle, getting stronger or simply feeling like yourself again, my goal is to help you stop guessing and start progressing with a clear plan.

I’m passionate about helping people become stronger in every area of life, not just in the gym.

📍The Lift Lab, Tarbolton
⚡ Hybrid Coaching | 1-1 PT | GPS app
🔥 The Resurge — Rise Again

Interested in coaching?

Comment or DM "GPS" and I'll get you sorted 👍🏽

28/04/2026

Next week do we try 30kg into 40kg??

I pride myself on being extremely creative when it comes to training, coaching and progressing

I like to analyse the goal, think what's required to reach it and away we go 😅

There's an art to getting stronger and fitter

It's not just lift this lift that......blah blah blah

Small tweaks make a big difference 💪🏽

Everyone is built completely different and has different strengths and weaknesses. Meaning we can't all just train the same. We need specifics in order to get the best results

Struggling with certain lifts or hitting plateaus all the time???

Maybe you need to tweak your technique or maybe you need an extremely creative way to train 😂

27/04/2026

Been focusing a lot recently on my pressing 😁

It's always been a strong point in my training but for years I couldn't get past 105kg bench.

Psychological block 🤦‍♂️

I've always wanted to bench 120kg, so for the last 6 months I've trained really hard and consistently.

First step, smash through my old belief system!!

Train so much frickin bench press, I couldn't fail 110kg

Once I achieved it I knew 120 was there, I believed it and could see it happen

I attempted it a month ago, but I wasn't ready!! This didn't put me off though, it inspired me to keep at it

Roll on today!! 120kg ✅️

I'm so unbelievably happy with this......

Everyone is capable of amazing things, you just need to want it enough, believe in yourself and be persistent as hell 💪🏽

Never give up, never doubt yourself and you'll achieve anything

05/12/2025

"Perfection is the enemy. Life is imperfect, as it should be".

- Coach Dave

(Going for philosopher of the year)

The is no such thing as perfect

No perfect workout
No perfect training plan
No perfect time to start
No perfect meal plan
No perfect person (except my wife 😉😅)

The problem we all have, me included is that we wait for perfect and we want perfect

Just f*cking do it

Do it now, not later

I'll wait till I'm feeling fitter - Nope, just start

I'll wait till I've lost a bit of weight - Nope, just start

I'll start that business next year - Nope, just start

There is no perfect time or circumstance for anything, only action and inaction

You want to do something or achieve something, you're doing yourself an injustice by waiting. It might not be perfect but you'll be closer if you start and don't wait on perfect

January coming up is a great example!!

Everyone waiting till the new year to set goals, to work towards something

If you started now, you'd be closer before the new year even started

F*ck perfection 🤣

"If you want to be number 1, you have to be odd"

Do what you want, achieve what you want and be happy 💪🏽

03/11/2025

Let's talk about strength 💪🏽

Being strong, physically and mentally has zero disadvantages in life!!

So why the f*ck aren't you working on it 🤔

Start lifting, get strong and feel the how much better your life will be

The more physical strength you have, the more mental strength you'll have

It's not easy, but anything that's worth it won't come easy

Find challenge and smash it

99% of the time I go sea dipping on a sunday morning!!

It's hard and challenging but by God it feels good afterwards 🙌🏽

I lift heavy s**t in the gym, I actually like the struggle. I like that feeling of fighting for a rep

I've yet to come across someone in the gym that has increased their strength and regretted it

Imagine for a second.....

Deadlifting well over 100kg

Squatting your bodyweight and more

Or even lifting your own bodyweight over your head 🏋🏽‍♂️

Then think about mental strength 🧠

When s**t hits the fan or not going to plan, you'll be golden!!

You've built up mental resilience

Now.....

Before anyone starts to rip apart this post to find flaws. Physical strength doesn't mean you're big and bulky

Mental strength doesn't mean hiding your emotions

It's means being in control of your body and mind

Completely in touch with it in fact

Example 👇🏽

3 years ago I was in a car crash

Since then, I've struggled with chronic knee pain in both knees (needing surgery 🙃)

It's been hard and challenging but ask anyone in the gym

I turn up, smile on my face, helping as many people as possible and doing what I can training wise.

It's been made easier because throughout my life I've worked on my physical and mental health

I challenge myself and seek discomfort 🤪

You're missing a trick by not training for strength

The Resurge program provides it in abundance

DM me and get started this week 💪🏽

Or stay the same and complain about it 🤷

02/11/2025

Have you given up already??

8 weeks is all it takes to end 2025 on a high

Then you'll start next year already winning!!

I have 2 spots left till the end of the year and I want YOU to join the team

What can be achieved in 8 weeks 🤔

Weight loss - You could lose upto 10lbs

Strength - You could increase your strength massively (new PB)

Fitness - You could improve your health and fitness and feel more energised

Sounds great, but you have to actually start

Sitting on the fence will only hurt your arse!! 🤣

The most successful people in the world take action when they know they need to

Now....

I'm not going to bore you with you'll get this and you'll get that

What you'll get is results if you want them

Simple as that 💪🏽

Want to RISE AGAIN?

Join The Resurge Program and smash the end of 2025

Comment 🔥 or DM me and I'll give you the details

2 SPOTS ONLY!!! Be quick

09/10/2025

My goal........

To make sure my kids never lift heavier than me 🤣

Obviously, I'm not the tallest, so the 2 of them like to remind me that they'll be taller than me when they're older (Jake nearly is already 🥺)

I always respond with, you'll be taller but you'll never be stronger than me

Pending a set of new knees, I reckon I'll always be faster too

The reason I'm telling you this is because I know deep down they'll want to be stronger and faster than their Dad

Truth be told, I hope they are because then my plan would have worked

See a bit of healthy competition is a great motivator

Training with someone stronger, training with someone faster and training to overtake those in front of you will keep you focused and moving forward

I've trained 100s of people to be strong and fit AF and the most successful ones ask questions.....

How much can you lift?

What can X deadlift?

How fast can Y run a 5k?

Does Z bench a lot?

Don't be scared to set your sights on big goals

Don't be scared to challenge yourself

Don't be scared of a little competition

Now for a bit of cheese 🧀😅

My kids say to me, I want to be like you when I'm older (melts me every time)

But I don't want them to be like me, I want them to be better than me

(The bar isn't that high to be fair) 😅

(Also, no jokes about me being able to reach it then if it isn't that high) 🤣

But it's true, and I want the same for my clients

I want to achieve amazing things!!

Never a prouder moment when they lift beyond what they thought possible and some of them have overtaken me with their strength too 💪🏽

For now.......

😂

Want to train with someone who will push you?

Want a coach that will help you set and smash big goals?

DM "RESURGE" or drop a 🔥 in the comments