Strength and Mobility for Over 40's
Based at Holly Hill Leisure Centre, Southampton
Train smarter. Move better. Feel stronger after 40.
I help adults over 40 build strength, improve mobility and create bodies that can handle real life, not just the gym.
Progress 165 is built around a simple truth.
It’s not the few hours you train each week that shape your results.
It’s what you do in the other 165 hours that makes the difference.
My coaching focuses on strength, movement, and sustainable habits that support your energy, performance and long-term health.
No crazy workouts. No guesswork. Just effective movement that works with your body, not against it.
Putting in the effort, but not getting the results you expect?
It’s usually not the effort that is the problem. It’s the right approach.
What Most People Experience After 40:
Getting stuck doing the same routine
Feeling stiff, achy or sore after sessions
Training harder but recovering slower
Low energy despite 'eating well'
Guessing what exercises are safe or effective
Feeling like progress has stalled for no clear reason
A Smarter Way To Train After 40:
Strength training personalised for you
Mobility work that improves those aches
Clear structure instead of random workouts
Habits that support your fitness progression
Coaching that considers life outside the gym
Simple nutrition and lifestyle habits that work
The answer isn't to train more.
It’s to train in a way your body will respond best to.
Introducing:
The Essentials Coaching Program
Strength, Mobility & Lifestyle Coaching
Progress 165 Essentials is a structured coaching programme designed for adults over 40 who want to feel stronger, move better, and train with confidence, without constantly dealing with aches, stiffness, or stalled progress.
Over 6 weeks, we focus on building strength that supports your joints, improving mobility where it matters most, and developing simple habits that carry over into everyday life.
You won’t just follow workouts. You’ll understand what you’re doing, why you’re doing it, and how to keep progressing long after the programme ends.
Alongside your training, we’ll also look at nutrition and lifestyle factors that support your workouts. When these aren’t aligned with how you train, progress often stalls.
By making small, realistic adjustments outside the gym, we ensure your effort in training leads to sustainable results, not just short-term improvements.
What’s included:
6-week structured coaching programme
6 coached sessions (1 per week)
Strength training tailored to your ability and goals
Mobility work to improve movement and reduce stiffness
Guidance on nutrition, lifestyle and recovery
A clear plan you can continue with confidently
Progress 165 Essentials is ideal if you:
Are over 40 and want to train safely and effectively
Feel stiff, achy, or unsure what exercises suit you
Want structure instead of guesswork
Care about long-term health, not quick fixes
Progress 165 Essentials is a starting point, not a quick fix.
Throughout the 6 weeks, we’ll review how you’re moving, how your body is responding and how your goals are evolving as your strength, mobility and confidence improve.
By the end of the programme, you’ll have a clear understanding of what to focus on next. From there, we can discuss sensible options to continue building on the foundations you’ve put in place, with no pressure or obligation to continue beyond the 6 weeks.
So Is Progress 165 Essentials For You?
If you’ve been doing the same workouts for years, feeling like progress has slowed or recovery takes longer than it used to, this programme gives you structure, guidance and a clear way forward.
It’s ideal if you want to understand how to train safely, build strength that supports your joints and develop habits that improve energy and consistency outside the gym, not just during your sessions.
This isn’t about chasing quick fixes or extreme transformations. It’s for people who care about long-term health, movement, and building a body that holds up to real life.
Ready To Set Started?
Progress 165 Essentials initially runs over 6 weeks and includes guided coaching designed to help you train with confidence.
Thank you for being an incredible personal coach! Your coaching has truly transformed me in so many ways, I’m stronger, fitter, and most importantly, healthier. Choosing you as my coach has been one of the best decisions I’ve ever made.
I wanted to take my fitness to the next level and drop fat and gain some muscle. I quickly developed some new habits that led to rapid results. Having a personalised plan in the gym took away the guess work so I just had to show up and follow the plan. I’d defo recommend Marek for anyone wanting the accountability and push to get results that last!
I have always suffered with a bad leg and Marek notice instantly a misalignment in my hips and set me exercises to target this alignment, even after just 6 weeks I really noticed a difference. Having nutrition targets focusing on protein and not just calories has been a game changer for me and I found myself lose around 3-4kg in 6 weeks) and without feeling hungry or deprived. I am now feeling so much more confident and capable in the gym and overall stronger, happier and healthier.
I've never been so physically and mentally healthy, and a huge portion of that is down to Marek. After 6 months of not really progressing, within the first two months I'd almost doubled the weights I could lift whilst simultaneously shedding extra weight and then ending up running the fastest 10k I've ever run.
Marek is very supportive and knowledgeable, with weekly PT sessions and a programme that's supported by easy to follow videos of each exercise, which made the whole experience really enjoyable. I've learnt so much from Marek, not just about what I can do inside the gym but also outside the gym. I would 100% recommend Marek
Marek is a top professional, would highly recommend for ‘busy people’. I became leaner/stronger and more flexible. If you ‘don’t have time’ or ‘life is to busy’ it’s really not, with proper direction and a few minor adjustments change can happen with Marek very easily. My knowledge has increased and I don’t dread workouts or healthy meals any more. Myself and Marek completed what we set out do and that was to change my lifestyle.
