Spartan Strength Camp

Spartan Strength Camp Specialising In Weight Training For Women 💪 🦸‍♀️

Day One Is Better Than Day NoneYou don’t need to be fit to start… You just need to start Feeling nervous about the gym? ...
18/03/2026

Day One Is Better Than Day None

You don’t need to be fit to start…

You just need to start

Feeling nervous about the gym?

That’s normal.

Every strong woman you see started exactly where you are.

No clue what you’re doing?

No problem.

Day 1 looks like...

Showing up
Trying your best
Learning as you go

Not perfect.
Not confident
Just…

Starting 👸

Because Day 1 will always beat Day None 💪

Forcing Yourself To Get Smaller Doesn't Always Fit!We don’t train here to take up less space.We train to take up more.To...
17/03/2026

Forcing Yourself To Get Smaller Doesn't Always Fit!

We don’t train here to take up less space.
We train to take up more.

To lift heavier.
To move better.
To feel powerful in our own bodies.

Because the goal isn’t just weight loss....

It’s confidence when you walk into a room

It’s strength when life gets heavy

It’s knowing you’re capable of more than you thought.

No shrinking

No punishment

No “earn your food” mindset.

Just getting stronger, one rep at a time 💪

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We don’t believe in becoming smaller as the entire picture...

We believe in becoming stronger
quietly, steadily, unapologetically.

Strength that shows up in how you carry yourself.

In the way you set boundaries.

In choosing yourself, again and again.

No pressure.

No punishment.

No chasing a number.

Just building a body and a mindset that feels powerful to live in.

Soft doesn’t mean weak.

And strong doesn’t have to be loud.

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Once you've masterd the above

Once you've mastered how you think and feel

The body will have no choice but to follow you💪

15/03/2026

New Sessions With A New Approach

As of tomorrow, we will be starting a new programme, and we are going to mix it up a little.

The main things we are going to look at are contracting the correct muscles, especially from the start position 💪

We won't use a set number of reps but rather as many as we can while maintaining as much of a squeeze as possible 👊

You'll be surprised how little reps you'll need

Quality over quantity approach 👌

We will still be using mostly compound movements but giving more emphasis on the main mover 🙌

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Why?

It's going to teach what muscles are actually meant to be working

You're going to actually feel the muscle tense and contract a lot better

It's going to promote a new growth spurt of lean muscle

It'll re-teach you how to move your body, helping with posture

It's something slightly different and new, which is always good

No high impact are bouncing around, all joint friendly 🧜‍♀️

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And just quickly...

Ladies, you will not get huge and jacked, i promise.

It doesn't work like that...

Growing more lean muscle will only help burn fat and shape your body into a leaner physique 😃

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Are you looking to get started with us?

We have a starter pack available...

Fire across a message and we can square you away 💪

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New week. New mindset 💪You don’t need a perfect plan...Just a decision to start.This week’s focus...Move your bodyStay c...
09/03/2026

New week.

New mindset 💪

You don’t need a perfect plan...

Just a decision to start.

This week’s focus...

Move your body
Stay consistent

Small steps every day turn into big results.

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08/03/2026

5 Ways To Instantly Improve Your Results

1️⃣ Consistency

Number one on the list and number one for any real lasting changes to the body

2️⃣ Controlled, full ranged reps

Use a slow negative with a slight pause in the stretch position

You want to think about the amount of time the working muscle is under tension and using as many of the fibres as you can

3️⃣ Unbroken sets

10kg with a 3 second negative for 12 reps, keeping the working muscle under tension and pushing through towards fatigue / failure...

Is better than...

12.5kg for 8 reps, stopping and letting all tension go and then completing the other 4.

4️⃣ Time under tension

The longer the working muscle is under tension, the more micro tears occur.

Micro tears are where the muscles actually tear in a safe manor and then repair when resting

The repairing when resting (rest days) is how our muscles grow

5️⃣ Tension of the working muscle

You want to feel the muscle you are working under tension, causing an almost burning sensation in the area.

Easiest way...

Know what muscle is the main mover (ask if you're not sure)

And forcefully squeeze / tense that muscle throughout the movement

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Bonus ideas to think about

Rest periods - 30 to 90 seconds

Volume - 3 to 4 sets

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1️⃣ This Is Your TimeMidlife isn’t the beginning of slowing down.It’s the beginning of stepping into your power.You’ve r...
06/03/2026

1️⃣ This Is Your Time

Midlife isn’t the beginning of slowing down.

It’s the beginning of stepping into your power.

You’ve raised families.

Built careers.

Supported everyone else.

Now it’s your turn.

Strength training from 30 until death...

-Improves bone density
-Balances hormones
-Boosts mood
-Builds confidence

Don’t chase skinny

Build for strength.

2️⃣ Train for Longevity

What if your workouts were about being independent at 70…

Not just fitting into jeans this summer?

What if training meant..

-Carrying shopping without pain
-Getting up off the floor with ease
-Protecting bone health
-Staying active for grandkids
-Living longer and better

Strong muscles protect your future.

Your future self will thank you for starting today

3️⃣ Confidence Is Built

Confidence doesn’t come from a number on the scale.

It comes from

- Lifting heavier than you thought you could
- Showing up when you didn’t feel like it
- Standing taller
- Feeling capable

4️⃣ Age Is Power

You are not “too old.”

You are experienced.

Muscle is the fountain of youth.

Strength is your insurance policy.

Movement is medicine.

-Feel stronger
-Improve bone health
-Boost energy
-Rebuild confidence

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Nobody regrets a workout

Nobody regrets the benefits it brings

But im pretty sure...

You'll regret not working out

You'll regret letting your body fail years before it's meant to

___________

If you don't want to do it for yourself

Do it for those who like having you around ❤️

05/03/2026

A fitness journey isn't all personal bests and b***y pics...

Its the tired days...

It's the days where motivation is nowhere to be found...

It's working out alone and the discpline to keep going..

That's where the results grow 💪

Strong for LifeLadies...This isn’t about being 25 again...It’s about being strong at 45, 55, 65 and beyond.Strength trai...
03/03/2026

Strong for Life

Ladies...

This isn’t about being 25 again...

It’s about being strong at 45, 55, 65 and beyond.

Strength training isn’t just for athletes it’s for...

-Stronger bones

-Better metabolism

-More energy

-Fewer aches and pains

-Confidence that shows up in every part of life

You deserve to feel powerful in your own body.

At Spartan Strength Camp , we help women build strength that lasts a lifetime in a supportive, no intimidation environment.

It’s never too late to get stronger.

I’m not training just to look good. I’m training to live well. 🧠💪For too long, women have been told to exercise just to ...
02/03/2026

I’m not training just to look good. I’m training to live well. 🧠💪

For too long, women have been told to exercise just to “shrink” themselves.

Smaller waist
Thinner thighs
Less of this, less of that

But the real power of strength training?

It’s not just about how you look it’s about how you live.

Here’s what lifting weights can really do for you...

Carry your groceries with ease

Prevent back pain & poor posture

Reduce risk of injury as you age

Boost your energy, sleep, and mood

Strengthen your bones, joints & heart

Help you feel powerful, not just pretty

This is self-care.

This is body respect.

You’re not fragile

You’re capable of so much more than a number on a scale.

And guess what?

When you train for strength, confidence, and vitality the physical results come too 🔥

Hyrox Type Classes Monday 7pmWednesday 7pmSaturday 9am_____________The classes are mostly small groups of ladiesGetting ...
27/02/2026

Hyrox Type Classes

Monday 7pm

Wednesday 7pm

Saturday 9am

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The classes are mostly small groups of ladies

Getting fitter

Getting stronger

Looking after their heart health and wellbeing 💪

Suitable for new begginers and a more seasoned vet

Your pace

Your workout

Your health and fitness 👊

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If you're looking for a slightly less hectic space to train

Alongside like-minded women of the same age

Our setup might be perfect for you.

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If you have an ambition to complete a Hyrox race

If you're doing it just to look after your health

It's all covered in a relaxed, chilled, and fun environment.

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You can try out 4 sessions at a bargain price of £28

https://buy.stripe.com/28E8wP4JZbZdgsTcRS2kw0i

And if you're wondering about our weight training sessions as well?

Try them out as well.

4 sessions for £50

https://buy.stripe.com/3cI7sLa4j1kz4KbcRS2kw0j

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Preventing Muscle Loss After 40.....Why It Matters and What Really Works!Once we hit our 40s our bodies naturally begin ...
26/02/2026

Preventing Muscle Loss After 40.....

Why It Matters and What Really Works!

Once we hit our 40s our bodies naturally begin to lose muscle mass at around 1 percent per year for many women and this rate speeds up during perimenopause and menopause.

This isn’t just about tone or looking sharp walking down a beach...

Muscle is essential for metabolism, balance, bone strength, joint stability, and healthy aging.

The more muscle you preserve now, the stronger, more capable, and more energized you’ll feel in the decades to come.

The good news?

Muscle loss after 40 is not a guarantee.

With the right habits, you can maintain and build lean muscle at any age.

1️⃣ Lift Weights with Intensity

To stimulate muscle growth, your body needs resistance and a challenge

That means...

Incorporating heavier lifting and volume work

Aiming for 2 / 4 full body sessions per week is an ideal target

Training major muscle groups with compound moves like squats, deadlifts, presses, rows ect

Working close to muscle fatigue and or failure is a great option

2️⃣ Protein and More Than You Think

As we age we need more protein to build and maintain muscle due to hormonal changes.

Aim for....

Protein at each meal

A protein source with every snack

Or if you want to be on the button times your bodyweight (kg) by 1.6

That will give you your minimum daily requirement

3️⃣ Support Your Hormones & Stress Levels

Perimenopause brings drops in estrogen, which directly affects muscle, bone, and recovery.

Stress and high cortisol can also contribute to muscle breakdown.

Support your body by...

Prioritizing 7 / 8 hours of sleep (easier said than done I know 😴)

Practicing stress relieving habits (walks, meditation, journaling, stretching)

Balancing your workouts with recovery days

Drink water (your muscles need water to work)

4️⃣ Don’t Under Eat But Don't Be A Pigger

Many women unintentionally lose muscle because they’re undereating or skipping meals.

Your body needs calories and nutrients to maintain strength.

If you’re strength training, make sure you’re fueling, not suffering on little to nothing

5️⃣ Move Daily

Daily movement keeps your muscles active and your metabolism ticking over

Steps (7k steps a day is a great ststing number)

Things like walking to the local shop instead of driving or delivero

Use stairs

Walk on your break

It all adds up

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Strong, healthy muscle is one of the best gifts you can give your future self.

It protects your bones, boosts your energy, supports your hormones, improves your balance, and keeps you capable and confident at every age.

And no matter your starting point, you can begin building muscle today, your body will respond, at any age.

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12/02/2026

Today we take a look at the one and only Nicola Ralph 🥳

Nic has become a strong member of our team over the last year and has increased her training output to include weights and our conditioning classes and the results are showing 💪

Nic is always up for laughs and a joke while still getting the work done 👏

A professional working lady outside of the gym and a bundle of joy inside the gym 🏋️‍♀️

Nic hit a deadlift personal best last night of 120kg it was awesome....

Here's some words from Nic herself...

'I have joined various gyms over the years, walked in did my little hour session and left.

I would get on a bike and the cross trainer no interaction with others, not enjoyable. It felt like a chore that needed to be completed.

18 months ago I joined Spartan with Simon and a great bunch of people. The group are supportive and encouraging, I feel relaxed and inspired when I train with them.

We can’t wind back time we are all getter older, I am now training to live well and get the long term health benefits.

Tonight I smashed my PB by 25kgs in dead lifting finishing with a lift of 120kg😳

I failed at 105kgs but with Simon’s coaching and encouragement I got there.

Simon knows how competitive I am, he seems to get the best out of me every time and I thank him for that because I feel like superwoman when I leave the session 🤣

Simon with your encouragement and the small adjustments in technique tonight I did it.

Thank you x'

It was some epic lifting Nic and yes you dod it 😃

Great job and glad your with us 👏

Address

11 Queens Court, Bridgend Industrial Estate
Bridgend
CF313TQ

Opening Hours

Monday 7am - 12pm
4pm - 9pm
Tuesday 7am - 12pm
4pm - 9pm
Wednesday 7am - 12pm
4pm - 9pm
Thursday 7am - 12pm
4pm - 9pm
Friday 7am - 12pm
4pm - 7pm
Saturday 8am - 10am

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Where It All Began, Where It All Started! The Story...... Spartan Strength Camp

From a young boy who lacked any height, self confidence and had some extra large teeth! Life was pretty difficult to make friends and have any social life. Boo whoo right.

Then i found sports! Then i found the weights room, then i found the Royal Marine Commandos!

Fitness completely changed my life story from a sad young man into a person i could believe in.

After my time with the Royal Marine Commandos I set out with a goal in mind! Change the way the world perceives health and fitness. Make it more fun and accessible to all. Therefore i become a personal trainer.