Stephen Pennack PT

Stephen Pennack PT Helping adults aged 30–50 build strength, improve mobility & feel confident in the gym. In person & online.

Personalised, no-pressure support to help you move better, stay consistent & see progress—whether you're starting out or getting back on track.

I was having a chat with a gym member who was saying that if people can only do 1-session-per-week, then they may as wel...
19/03/2026

I was having a chat with a gym member who was saying that if people can only do 1-session-per-week, then they may as well stay at home 🏠

There is a belief that if you’re not training multiple times per week, it’s just not worth it 🤷🏻‍♂️

But research shows even small amounts of regular strength training can;

Improve bone density 🦴
Reduce risk of fractures later in life
Help maintain muscle as you age - this gets more important the older we get.. 👵

…staying pain-free and independent later on in life is an investment that no money can buy..

No you aren’t going to get bulky if you so even look at a dumbbell 💪
No it is never too late to start lifting 🏋️
Yes strength training is one of the strongest predictors of long-term weight loss outcomes

If your schedule is busy, stop aiming for perfect.

Start with what you can repeat week-to-week 👊

03/03/2026

A mixture of classes for people who want consistency and confidence in a supportive environment

March timetable now live, book via the Gym Group app 📲

📍The Gym Group, SW16

43..Blessed to be able to support and work with the people that I do, day in, day out Whilst also taking care of myself...
22/02/2026

43..

Blessed to be able to support and work with the people that I do, day in, day out

Whilst also taking care of myself

🙏

19/02/2026

Ok part 2

3 more stretches to complete after your push ups!

These also feel nice after a gym session or if you are winding down for bed

Don’t have a foam roller? A tennis or lacrosse ball can work here too

Hi, I’m Stephen, a Personal Trainer & Nutrition Coach based in South London 📍 Before I worked in fitness, I was in hospi...
18/02/2026

Hi, I’m Stephen, a Personal Trainer & Nutrition Coach based in South London 📍

Before I worked in fitness, I was in hospitality.
Irregular hours. A bit too much drink. Always stressed and deprived of sleep 😴

I felt tired A LOT, moaned about having a bad back all the time and spent half of my days hungover 😵

On top of that, I was diagnosed with a long-term inflammatory condition that affects my mobility day to day. Mornings were uncomfortable before they even began.

For a long while, I just accepted it.

Then I decided I didn’t want “aching and tired” to be my normal. I needed to get out..

I started focusing on:
• Building strength properly
• Improving mobility (not just stretching randomly)
• Eating in a way that supported energy and recovery
• Creating habits I could actually stick to

Not extremes. Not punishment. Just consistency.

That shift changed everything.

And that’s why I actually care about helping other people feel stronger, more capable, and more confident in themselves, especially if the gym has ever felt intimidating or confusing.

Most of the people I work with:
• Have exercised before but are now stuck, unsure where to go
• Feel stiff or tight
• Need some structure
• Want to feel stronger without living in the gym
• Are totally confused around food

I coach in-person at The Gym Group Streatham, and I also offer online coaching for those who need flexibility

If you’re curious about training in a way that helps you move better, build strength gradually, and feel more at ease in the gym, just drop me a message or say hello when you see me around 👋





16/02/2026

If hundreds of Push-ups have you feeling tired and heavy already..

Try these three tonight.

Slow with the breathing. Gentle with the stretches. No rushing.

Part 2 later this week

08/02/2026

5, 10? 15 minutes of stretching, mobility work can help improve range of motion and lead to better gains!

It also allows the body to do the day to day tasks it should be able to do!

Getting out of bed, walking up and down stairs, bending down to pick something up! If these things feel difficult to you, that’s your body telling you to make change!

12/10/2025

If you wake up with a stiff lower back, here’s an easy 5-minute flow to get those joints lubricated 🛢️🦴

1️⃣ Cat Cow - breathe in at cow (looking up, back arched, bum sticking out) breathe out when going down into cat (looking down, chin tucked, back flexed/rounded, bum tucked)
2️⃣ Knee Hugs - bring knee to chest, tighten the hug with one hand and with your other placed on top of your ankle, pull the ankle across *ever so slightly*
3️⃣ Windshield Wipers - legs at 90°, lower from one side to the other
4️⃣ Foam Roller + Side Bends - hands behind head, rotate side to side, like you are trying to put your elbows in your pockets - if you don’t have a foam roller used a rolled up towel + pillow

Each stretch should last 30 seconds to a minute - if you don’t put the time into this then don’t expect improvement! 🫠

12/08/2025

A little mix of strength, mobility, and ‘oh I’m not sure my body can do that’ - which is precisely what you should be doing 😁

1️⃣ Z Press
2️⃣ Prying Goblet Squats
3️⃣ Kettlebell Arm Bar
4️⃣ Single Leg RDL Airplanes (no rotation)
5️⃣ ATG Split Squat (front foot elevated)

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London

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