Spartan Strength Camp

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

22/01/2026

Success Story: Laura Sheridan

This evening we take a look at our girl Lau 😃

Lau is a loved member of the team who has some serious strength 💪

Lau is often our resident DJ bringing in the mix tape bangers 🔥

On top of the above Lau comes out with some of the most classic one liners that always gets the groups laughing 😃

Cracking work Lau, and here's to the big push over the next couple weeks 🍻

The below clip shows Lau moving 110kg like it's nothing 👏

And here's some words from Lau herself....

'I started strength training with Si and the gang about 2 years ago.

I was perimenopausal and everything just ached. I needed to do something.

The small group training has helped so much. Not only growing stronger and reducing the aches and pains but also a mental boost in that I can do things I didn't think I was capable of and having a safe space with a supportive group around me where you can vent, laugh and cry (sometimes all at the same time).

Thanks Si and the fabulously supportive women who put up with me and my randomness.'

Why Women Should Lift Weights at Every Age....Not Just in Their 20sAging gracefully doesn’t mean getting weaker.....It m...
21/01/2026

Why Women Should Lift Weights at Every Age....

Not Just in Their 20s

Aging gracefully doesn’t mean getting weaker.....

It means getting stronger. 💪

One of the most powerful things a woman can do for her body (and mind) at any age is lift weights.

In your 20s?

Build a strong foundation and healthy habits.

In your 30s?

Stay lean, protect your joints, and bounce back from pregnancy stronger than ever.

In your 40s, 50s, and beyond?

Prevent bone loss, improve balance, and keep your metabolism fired up.

Here’s what strength training does for women at any stage of life

✅ Boosts bone density (fights osteoporosis)

✅ Preserves muscle mass (which naturally declines with age)

✅ Improves posture, balance, and coordination

✅ Supports hormone health and mental clarity

✅ Builds confidence — inside and out

It’s not about lifting the heaviest weight.

It’s about showing up, getting stronger, and taking care of the only body you’ll ever have. ❤️

So no, lifting isn’t “just for the young.”

It’s for every woman who wants to feel powerful, healthy, and independent....

For life 💪

15/01/2026

Success Story: Teleri Davies

Tel is an absolute pocket rocket 🚀

You will find it hard to find someone who performs burpee broad jumps and box jumps as efficiently as our girl Tel 👏

Tels consistency is top notch consistently making 3 sessions a week and the hard work shows 💪

Tel has a lush little family who are all fitness enthusiasts and just recently returning from a Crossfit comp over in Denmark 🇩🇰

Her little one Dayfan has joined us a few times, he first has to fight Scarla over who gets the treat in his hand...

And that boy can jump!

Always awesome seeing the kids getting involved with fitness early on.

Good job Tel 👏

Here's some words from Tel....

'I wasn’t “new” to exercise when I started training at Spartan Strength Camp’s small group PT sessions. I’d tried CrossFit, running, kettlebells, bootcamps, fitness classes, HIIT, PT…

So, before joining I knew I enjoyed weight and strength based training but I hadn’t exercised in a while and didn’t want to go to classes with lots of people or into a gym by myself.

The small group PT sessions gave me exactly what I needed, not only from Simon in terms of programming, coaching and class size (6-8 people) but also from the supportive community who make the sessions more than just a work out.

What the sessions also gave me, which isn’t something I’ve managed to find before - consistency. I’ve been turning up week after week for nearly 3 years and what a difference that’s made!

I’ve achieved PBs I thought were beyond me and built my confidence to the point where I also regularly go to Simon’s circuit classes which has had a really positive impact on my overall fitness and confidence.

Even my 7 year old has noticed and commented that I was ‘running really fast’ when we were playing and that’s the best feeling!'

14/01/2026

Get yourself moving again 🚶‍♀️

You know it's good for you physically

You know it's good for you mentally

So I'm not going to mention that today...

It's Janauray...

Possibly the best month for motivation until the summer sun ☀️

Use that motivation while it's there!

The hardest part is going to be getting your ass of the sofa, thats on you to decide...

Here's a workout that you can use...

It's simple

It's basic

Anybody can do it

And it can be altered to suit you.

It consists of a full body workout

Lower

Upper

And the ickle muscles to finish

Once a week, your doing better than you was last week.

Twice a week....

Nice 👏

____________

How it works...

Lower body section

A squat variation or quad dominant movement

Followed by a hinge...

Deadlfits or RDL ( or you can just do hamstrings)

Upper body section

A push movement

A row varation or a pull (seated row, lat pull)

Final section...

Biceps
Triceps

Or

Shoulders.

___________________

Short rest periods

Reps 10 / 15

Sets 3 / 4

Slow controlled reps....

Fast eccentric

Slow eccentric

____________________

The movements you chooses to start really don't matter...

It's using the principals above 👆

And your consistency 👊

____________________

Still don't know what to do?

You need to join a gym...

That's that

Enjoy

12/01/2026

Functional Circuit Training 💪

Monday 7pm

Wednesday 7pm

Saturday 9am

________

Suitable for....

Anybody!

Each session is taken at your own pace

Each session is taken at your own ability level

Each session you will progress

Each session has movements that aid with daily activities

Each session has movements that are easy to learn and can be progressed or regressed

Each session will work on your heart health and cardio fitness

Each session will burn body fat!

Each session will challenge you

Each session you will prove to yourself that you are capable 🦸‍♀️
_____________

Looking for that space where it's a little less crowded?

A space with like minded people?

A space that has laughs on top of hard work?

This might be your arena 👊

____________

10/01/2026

Success Story: Az Hall

We're got a years worth of success stories and today we look at how Az has got on...

Az is one of the most dedicated and determined persons I've ever come across 💪

Always pushing herself and her boundaries with new targets, and always hitting them through hard work and consistency! 🔥

Here's just a few of her current numbers...

Deadlift 165kg

Military press 56kg

Squat 111kg

Barbell Glute 215kg

Pretty nuts 😃

Az is a great part of the team, always up for a good laugh and great conversations 👏

I'll let Az tell her story....

'Before training with Spartan Strength Camp, the only fitness I’d done was outdoor bootcamps. I love being outdoors so it suited me. But I’d never stepped into a proper gym or touched a barbell.

Then 3/4 years ago I met Si and the other Spartans, and I was hooked.

From day one, I loved strength training. I'm naturally competitive — I want to be good at whatever I do but you have to know how to do it properly. That’s where Si and the small group PT classes stand out. Tailored exercises to suit you with coaching from Si, and support from a few other like minded people just doing their thing.

The numbers (on the scales or the bar) will come, but most important....Trust the process and keep turning up.

✅ Is it hard? Yep.
❌ Will you fail lifts? 100%.
😅 Will you question your life choices? Hell yes.
🔥 But is it worth it? ABSOLUTELY.

The cross training is also a great addition and is pushing my limits in a different direction

Hitting whatever goals you have is addictive. And it’s not just grind — we laugh, we support each other, and we learn random stuff.... (usually on a Friday 😅).

Don’t be afraid to start. Or to go heavier. Or to try the new exercise.

girl can.
'

_________________

Good job Az 👏

Here's to more killos and learning more random s**te 🤣🍻 👏

09/01/2026

Success Story: Geth Thomas

Our boy Geth 💪

I'll start with this...

A year ago Geth wasn't up to much physically at all...

Like some youngsters, not a lot of activity going on and not much drive either.

That all changed in a transformation I've not seen before.

Going from not being able to finish workouts properly, being tired and just a feel of defeat each day...

The boy turned it around! 👏

Geth works all day then comes and gets his training done 3 times a week at 8pm, thats on top of his home sessions he has to do as well 💪

Geth now hits 6 minute miles on his run

A 10k run is classed as easy

He's created explosive power and increased his box jump

From struggling to dead hang on the pull up bar to pull up reps with added 10kg 💪

Hes smashed his military tests, being in the top 10% of recruits, even being offered a position in the Parras 👊

Geths hard work has taken him on a path thats more than just physical strength and fitness...

But a path that has created a mentally strong young man 👊

Geth is proof that once you've made a decision to change...

Half the battle is won 🏆

His future is bright 🌞

Well done.

Proud of you Geth boy 👏

Why Weight Training Is So Damn GoodWeight training...The building blocks for everything from...Physical fitness to menta...
07/01/2026

Why Weight Training Is So Damn Good

Weight training...

The building blocks for everything from...

Physical fitness to mental health

Self confidence to being pain free

Increasing energy levels to losing weight

It will do it all...

But how?

1️⃣ Build and boost self confidence

The human body is an absolute weapon.

The s**t it can endure is incredible.

When used correctly and trained, you'll notice a much healthier and a more painfree life.

Movements like deadlifts, squats, over head pressing, rows and so on all ensure the body moves and bends exactly how it's designed to.

When you consistently do these movements, you will notice a fast change in how you feel in day to day movements and general life. 🕺💃

2️⃣ More energy day to day

Training weights in a superset manor or if it's HIIT training, your heart rate elevates.

There's several great outcomes from this, the best being

A rush of the feel good hormones

Your heart health increases

A huge boost of energy

Remember, more energy is only given out by the body if you move it.

Energy creates energy 🫁🫀

3️⃣ Bring back the good old days and being able to move pain free.

Your body already knows how.

If you watch youngsters move, watch how their movement patterns flow naturally?

Weight training will remind your body of how it's meant to move and feel, and that's without pain or stiffness.

It's never too late to pull it back, just a little push and reminder, and your body will be back in working order.

Stay with it, and it'll last a lifetime ✨️

4️⃣ Build a positive outlook and strong mental health

Nothing clears the mind and brings focus like a good training session

Your new found confidence will bring a more positive outlook to life.

Your mental health will sky rocket 🚀

In a good way.

The beat drug for low mood....

Training

Beats anything out there 💪

_____________________

When you've made the decision to change and go for it the body will follow you.

Sure it'll ache for a little while after your first few sessions but it'll soon get used to the new stimulus soon enough

And hey....

Sometimes that feeling of soreness is great...

Makes you feel alive again 👊

Think of those few days of aching as your body thanking you for setting it free again 🥳

It'll soon reward you with a feeling you've not experienced for years 💪

03/01/2026

Success Story: Rhi Stone

Our girl Rhi!

Another fantastic effort over the last year or so 👏

Rhi has had quite a challenging past few months but it's never stopped her smiling or training.

A true warriors sprit 😃

Before training sessions me and Rhi like to exchange coffee flavours finding some of the best s**t on the market

It's great!

I'll let Rhi explain her story to you...

'I’d never been a fan of ‘going to the gym’, if I was going to exercise it would be on my own preferably where no-one could see me.

However, with a hysterectomy planned, and concerns around my general health and the risks of osteoporosis Ricketts dragged me to Spartan gym.

The small group p-t sessions and Saturday morning circuits have been a game changer.

Simon has helped me recover through 3 lots of abdominal surgeries that resulted in a total hysterectomy, improving my fitness and strength levels

And I’ve always felt supported (and put up with 😂) by Simon and the Small p-t crew through my menopause meltdowns, bereavement and a very dodgy back.'

It's been quite the journey for you Rhi, but you've not once backed down! 👊

Well done.

Great job 😃

02/01/2026

Success Story: Emma Cook

One of the biggest wins we have had over the last year...

With our girl Em 💪

Em has been working hard consistently over the last year or so and it's really showing in her training...

The video below shows a few warm up reps...

Em's squat is now sitting at a huge 95kg 💪

We initially started with box squats, so this is some huge progress 👏

We aim to hit 100kg over the next few weeks!

We started bench pressing a few months back, and the bar was enough...

If you've done bench press before you know how bastard hard it is and how pain stackingly slow progress can be 😠

But we are now at 37kg with the aim of 40kg again over the next few weeks 💪

The numbers and form are getting better and better, week by week!

It's been awesome to watch 👏

Em is also a dedicated functional circuit attendee, and we are looking at completing a very first Hyrox race soon 😀

You are on fire Em and the weights you are currently moving put's you in a small percentage of what women can lift in your age category 🥳

Great effort.

Well done 👏

Why Training Is Essential When Using Mounjaro Mounjaro can be a powerful tool for weight loss by reducing appetite and i...
16/12/2025

Why Training Is Essential When Using Mounjaro

Mounjaro can be a powerful tool for weight loss by reducing appetite and improving blood sugar control.

But....

Without proper training alongside it, you may not be getting the best results for your body or your long term health.

Here’s why exercise especially strength training matters so much while using Mounjaro 👇

1️⃣ Muscle preservation is key

When calories drop quickly, your body doesn’t just lose fat it can also lose muscle.

Muscle is vital for metabolism, strength, posture, and everyday function.

Resistance training sends your body a clear signal to keep this muscle.

Without it, weight loss can slow and your body can feel weaker over time.

2️⃣ Metabolic health & fat loss

Muscle tissue helps regulate blood sugar and improves insulin sensitivity which works with Mounjaro, not against it.

Training helps ensure the weight you’re losing is primarily fat

3️⃣ Prevent the “skinny but tired” feeling

Many people on appetite suppressing medications report low energy, fatigue, or feeling “flat.”

Training improves circulation, energy levels, and overall health, helping you feel strong rather than just smaller.

4️⃣ Long-term sustainability

Mounjaro isn’t meant to do all the work forever.

Training builds habits, strength, and confidence that protect your results long term especially if you ever reduce or stop the jabs.

The scale might move quickly now, but movement keeps the results lasting.

5️⃣ Bone, joint & functional health

Strength training supports bone density and joint stability, reducing the risk of injury as body weight drops.

This is especially important during rapid weight loss phases.

_____________________

Mounjaro can help create the calorie deficit but training shapes the outcome.

Use the jabs as a tool, not the strategy.

Build a strong, healthy body alongside the weight loss.

Train for strength. Train for health. Train for life 💪

______________________

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.