Strength

Build up your strength and increase muscular endurance with these exercise tips.

Barbell Bench Press

Get that chest toned up with some classic bench presses with a barbell. You don't need massive weights, just enough to really feel the squeeze.

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Barbell Biceps Curls

I see loads of people in the gym not doing biceps curls properly. Do them like this and it will really help to build up and tone your upper arms.

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Barbell Narrow-Grip Bench Press

By getting your hands closer together, you work the arms a lot more than the chest. The narrpw-grip bench press is great for toning the triceps (the back of the arms).

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Barbell Upright Rows

You only need a really light weight with this to strengthen your shoulders - remember an unloaded Olympic bar weighs 20kg which is plenty.

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Deadlifts

Safely strengthen your back and legs with this classic workout. Try 3 sets of 10 at a weight you can complete the routine, but feel strained.

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Dorsal Raises

If you are doing any core workouts on your stomach, then you need to balance it with the back.

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Dumbbell Bicep Curls

The classic exercise for working your biceps - the big muscles on the inside of your arms used for pulling movements. Try 3 sets of 10 at a weight you can complete the routine, but feel strained.

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Dumbbell Press

This one is for your chest and, to a lesser extent, your triceps. I've done this routine for toning. Here, do 3 sets of 20 reps - if you want to build muscle instead, then do less reps at a higher weight. 

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Dumbbell Tricep Extensions

An easy-to-do but really effective way to strengthen your triceps - the pushing muscles on the back of your arm. Find a weight that you can just about manage 3 sets of 10 reps.

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Pike V Sit-Ups

These an alternative to the traditional sit-up and really build up that core strength.

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Press-Ups

Maybe the most obvious exercise, but one that's often done wrong. Brilliant for arm and chest strength.

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Sit-Ups

These are fantastic sit-ups that really work your abs, but do not strain the back and neck like traditional sit-ups.

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TRX Plank

A TRX is a brilliant piece of kit, with loads of possible exercises that you can do anywhere. You can pick one up online for only £30 or so - a fantastic investment.

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  • Jordan"Seven months ago I was six stone overweight and unbelievably unfit. When I started training with Dale I had 3 sessions a week and straight away he motivated me to go to my maximum in my training sessions, in turn improving my fitness levels and confidence. It wasn't long before the weight started coming off and I can now fit in to clothes that I couldn't fit in to for years. Now I have reached my weight loss goal of six stone in six months. I could never have achieved this without the help and influence of Dale." Jordan, Derby * Results may vary from person to person.
  • Amanda"I'm Amanda, soon to be 40.  My weight journey started a long time ago at well over 19 stone.  By January 2013 I'd started to put the weight I'd lost back on. I was 14 stone 7lbs when I started training with Dale.  Three sessions a week and I'm now 7lbs off goal weight. I'm fitter than I've ever been and my life has changed significantly. I would never have even considered completing the Three Peaks challenge if I hadn't trained with Dale.  The sessions are hard work but I can honestly say I never thought I'd actually enjoy exercising.  I wouldn't be where I am with my fitness levels or weight loss if I'd just joined a gym and let's face it pay the money but never go!" Amanda, Derby * Results may vary from person to person.
  • Tracey"I was stuck in a rut training 5-6 nights a week, going to the gym and trudging the treadmill for hours on end and not seeing any results. Then I met Dale. We had an initial trial session and consultation to ascertain what I wanted my goals to be. I wanted to get fitter, stronger and have more endurance. After my first couple of sessions I started to notice a difference. I have a weekly session and thoroughly enjoy it. Dale is very laid back, got the gift of the gab and is highly motivating. The time flies by and I always feel invigorated after" Tracey, Derby * Results may vary from person to person.
  • Rick"During the past 18 months I have had two Personal Training sessions a week with Dale. At the start I had no muscle definition or shape and my waist had increased to 38in. I have found that Dale is a great motivator, always delivering varied exciting sessions with an aim to achieve my personal goals. Having followed a tailored diet plan my waist has reduced to 32in, and my shape has improved by increasing muscle definition. My body is now in the best shape ever and with Dale's friendly personality I really look forward to each PT session. I now feel great and it has increase my confidence." Rick, Derby * Results may vary from person to person.