On Form Fitness Studio

12/05/2026

A huge congratulations to our member Ruth Hall — now Councillor Ruth Hall — on winning the Whiteley and Sarisbury ward election for Fareham Borough Council 👏

Knowing the hard work, discipline, and determination Ruth brings into the gym every single week, we’ve got no doubt she’ll bring that same energy into supporting the local community too.

Hard work pays off 🙌

Congratulations Ruth, we know you’ll do great things!

06/05/2026

Free Core Workshop for our members 💪🏻

Part of being truly strong is having a bulletproof core.

Without it, we lose the central station where all force is transferred from. No stability, no solid foundation… and honestly, without a strong core, you’re about as strong as a Tesco bag for life 😅

So this weekend we gave our members a full workshop focused on understanding the core properly:
👉 What it actually does
👉 How it creates force
👉 Why it matters far beyond aesthetics
👉 And most importantly… how to train it properly

Then we tested it.

Because without testing, people are just blindly trusting the process with no real understanding of what their training is doing for them. One thing we work hard to do at On Form is help people understand why they’re doing what they’re doing — not just tell them to do it.

So how did we test the core?

With a deadlift.

Not crunches.
Not endless sit-ups.
Not holding a plank for 7 minutes while questioning your life choices 😅

Those exercises can absolutely have value, but the real role of the core is to stabilise the torso while producing and transferring force through the body during real-world movement.

And the results were incredible.

Multiple personal bests… and we didn’t even coach the deadlift itself.

That’s the beauty of proper core training — the carryover impacts everything. Strength, movement, safety, confidence and performance.

The core is so much more than abs. Don’t underestimate it 💪🏻

One thing we do differently here too 👇

We train core work near the START of sessions, not right at the end when people are exhausted. If something is highly valuable, we want the best quality work possible.

Very cool session… we could teach this stuff for hours 😅❤️ and we do!!!

01/05/2026

30/04/2026

Nervous about starting strength training? That’s completely normal.

At On Form, you’re not just thrown into a gym and expected to know what to do.

You’ll have your own station, your own equipment, and a coach guiding you through the whole session.

We use barbells, kettlebells and bodyweight training — but everything is adapted to your level.

That means:

👉 you’re coached properly
👉 you’re shown what to do
👉 you’re helped with weights, reps and technique
👉 you train in a small, supportive group
👉 you build confidence step by step

You don’t need to be strong to start.

You start so you can become stronger 💪🏻

If you’ve been unsure about joining, hopefully this gives you a better feel for what training at On Form actually looks like

29/04/2026

5 plank variations 🔥

This weekend we ran our Core Workshop at the studio and it was a huge success 🙌

One of the big takeaways was this:

Your core isn’t just there to “feel the burn” or make your abs ache.

One of its biggest jobs is to create stability, control and force transfer — especially through the spine.

That’s why anti-extension exercises like planks can carry over so well to your strength training, from deadlifts to overhead presses.

And just like adding weight to a bar, we can progress planks too.

Here are 5 variations:

1️⃣ Standard plank
2️⃣ Tall plank
3️⃣ Renegade plank
4️⃣ Plank pull-through
5️⃣ Single-arm, single-leg plank

The goal with all of them is simple:

Keep the body still.
Keep the spine controlled.
Create tension.
Don’t let the movement pull you out of position.

Core training done properly should make you stronger, more stable and better at everything else you do in the gym 💪

26/04/2026

Marathon heroes 🙌

A huge well done to Emily and Ella.

They came to us as students who had left university and had never really exercised consistently. They took a leap of faith, started strength training, trusted our methods, and have never stopped progressing since!

What I love most about this achievement is that the journey started here and we got to witness the whole thing.

It began with small weekly progressions, consistency, patience, and simply turning up. Then the first goal of 5km, then 10km, then a half marathon… and now a full marathon 😝

Anyone who strength trains will know that progress is built on the same things: keep showing up, focus on the goal, make realistic progressions, and stay patient. With that approach, it’s amazing what becomes possible.

And in Emily and Ella’s case, the support they gave each other was a huge part of it too. Both had last-minute challenges to overcome, but they stuck together, encouraged each other, and got it done.

As a team, all the coaches are incredibly proud of these two. They’re both a massive part of our positive On Form community, and it’s been amazing to watch their journey unfold 🙌❤️

It’s been a hugely busy few weeks at the studio, so we’ve got lots to share and celebrate over the next few weeks!

20/03/2026

“I’m not fit enough to join a gym” feels like comfort in the short term…

But long term, it often becomes the very thing keeping you uncomfortable.

We hear this all the time from new members.

They worry they won’t be fit enough, strong enough or confident enough to start.

Then within a few weeks, their whole outlook changes.

“Why didn’t I join sooner?”

Yes, some people naturally seem fitter.

But that does not mean fitness and strength training is only for them.

With the right path, support and level of coaching, you absolutely can improve.

The key is finding your level, then aiming for the right next level.

That is exactly what we do at On Form.

We coach every member to train at the level right for them, then progress from there.

Because tailored training works.

We are all at different levels, but when training matches the person, everyone can move forward together.

18/03/2026

Getting strong as a busy person is not about finding more time. It is about letting go of the all-or-nothing mindset.

At On Form, most of our members train just twice a week and still see incredible results.

One of the questions we hear all the time is:
“Will two sessions a week really be enough?”

The answer is yes.

With the right training, two focused sessions each week can lead to:
more strength, more muscle, more energy, and a better quality of life.

Of course, could you make even more progress with three sessions? Potentially, yes.

But two sessions done consistently will always beat waiting for the perfect time to do three.

Because the truth is, results do not come from the ideal plan.
They come from the plan you can actually stick to.

For busy women, that is often the difference between staying stuck and finally building a body that feels strong, capable and confident.