Out of back pain and into the best shape of your life.

The programme runs for 3, 6 or 12 months depending on your starting point and goals.

Yes. The programme is specifically designed to help you develop muscle, lose fat and overcome back pain. We programme for the right rehab alongside the right resistance training exercises for you so that you are reducing pain and improving your physique at the same time.

Flare-ups can happen and we treat them as learning opportunities. We assess what triggered it, adjust the programme if needed, and use the feedback to refine your approach. Over time you'll learn to massively reduce the frequency, intensity, and duration of flare-ups. Often they can be eliminated entirely. The goal is to keep progressing your physique while respecting your body's current capacity and giving you the confidence to have control over your back rather than it having control over you.

Running both tracks in parallel is faster and more effective. Strength training itself is therapeutic for back pain when programmed correctly, and addressing pain improves your ability to train hard and recover well. You don't need to wait until pain is gone to start building the body you want.

Sessions start with assessment: pain levels, movement quality, how you're recovering. Then we work through the programmed training for the day, which includes both rehab-focused exercises and strength work. Every session is coached for technique and intent.

Yes, but not immediately. We start with lighter loads and perfect technique, then progressively increase weight as your body adapts and your nervous system feels safe. Most clients are lifting heavier than they ever have by the end of the programme, pain-free.

Absolutely. The programme meets you where you are at and develops your competence. You'll build solid foundations with technique and control, so you'll progress safely regardless of experience level or current pain.