A recent case study on a World’s Strongest Man–level deadlift record holder (Eddie Hall – the first man to ever deadlift 500kg!) suggests the answer isn’t just “bigger quads and glutes”. It may also come down to smaller “support” muscles that stabilise your hips and knees so you can produce force safely and efficiently.
The big idea: strength NEEDS stability
Most beginners focus on the muscles you can easily see in the mirror: thighs, glutes, and back, or on squats, deadlifts, or bench press, or exercises which are similar (i.e. a dumbbell bench press, or seated chest press machine, instead of a barbell bench press). Those exercise certainly matter—but research that looked into heavy deadlifts found that some lesser-known muscles in the legs were especially developed in Eddie Hall, who we know is an absolute beast when performing just about any heavy lift or carry.
What the research found as a key differentiator between Eddie Hall and others who lift, was the size and strength in what the researchers termed his “guy rope” muscles.
What are “guy rope” muscles?
In the study, the researchers highlighted three muscles that act like tension cables between the pelvis and the inside of the knee. They help control and stabilise your leg as you squat, hinge, lunge, and carry:
Sartorius – the longest muscle in the human body, a thin, superficial muscle running from the outer hip down to the inner knee
Gracilis – a long, slender, and superficial muscle in the medial thigh compartment, acting as a key hip adductor and knee flexor
Semitendinosus – a long, superficial muscle in the posterior thigh, forming part of the hamstring group with the biceps femoris and semimembranosus
These muscles contribute to hip and knee stability, especially controlling rotation and keeping your pelvis and thigh “locked in”, which can make a big difference when the weights get heavy.
What the study found
The study concluded with 3 findings, 2 of which give us a good insight into what we should consider if we want to improve our strength:
1. The athlete’s overall leg muscle size was roughly double that of untrained men
This is hardly surprising given that pro athletes are stronger and/or faster than your average person training at the gym
2. Two areas stood out as “extra” developed compared with untrained men
The “guy rope” muscles (inner-thigh/hamstring stabilisers)
The plantar flexors (your calves/ankles—important for bracing and force transfer
Now this is interesting and of course, is the focus of this blog post. Those who are able to lift heavier weights, are far more developed in these muscles. That clearly shows that we should all be prioritising the training and development of these muscles much more, if we want to start lifting much heavier weights as part of our strength training. It’s not just about lifting heavier weights as improving these muscles will also give you more endurance too, meaning you’ll be able to maintain better stability for more reps – which is what you want if your training goals are not about lifting heavy.
3. Interestingly, the study also noted that tendon size didn’t increase as dramatically as muscle size
What this simply means is that tendons don’t grow at the same rate as muscle does, or to the same sizes or mass, which in turn means they don’t recover as fast either. So no matter how determined you are to get stronger, give your tendons adequate recovery term to avoid injury. This is why many athletes will often take a holiday from their training at their end of their programme for a week or two, to help allow for additional recovery.
How you can apply these findings to your own training (practical quickfire tips)
1) Keep the “big lifts”… but ensure they’re done with good positions and good form
Squats, deadlifts (or hip hinges), presses, rows, and carries should still be your foundation. But the goal as a beginner is to own strong positions:
Feet grounded (tripod foot: big toe, little toe, heel)
Knees tracking smoothly (not collapsing in)
Pelvis and ribs stacked (brace before you lift)
2) Add 2–3 “stability builders” each week
You don’t need a full anatomy lesson to train the “guy ropes”. You train what they do: stabilise the hip and knee and control movement.
Good beginner-friendly choices:
Split squats (bodyweight → dumbbells)
Step-ups (low box, slow and controlled)
Lateral lunges (gentle range at first)
Keep researching strengthening exercises for your adductors and abductors, as well as stability exercises for your hips, knees, and ankles – and of course if you want to receive training for improving these areas then book a free trial with us using the form below!
3) Don’t ignore hamstrings and inner thighs (adductors)
Most people are quad-dominant at the start. Balancing your training helps your knees and hips feel more stable.
Hamstrings: hip hinge (Romanian deadlift), hamstring curls, glute bridge variations
4) Train your calves like they matter (because they do)
Calves/ankles help you stay rigid through the lower body—think of them as part of your “base of support”. Add:
Standing calf raises (straight knee)
Seated/bent-knee calf raises (targets more of the soleus)
and I highly recommend training calves for higher repetitions as well as training sets of heavier weights, as the calves are mostly an endurance type muscle (type 1, slow twitch) so they’ll respond well to high repetition stimulus.
5) Progress slowly (muscle adapts faster than tendons)
A simple rule: increase one thing at a time—either reps, sets, or load—and keep jumps small. If something feels sharp, pinchy, or “tendon-y” (front of knee, groin, Achilles), back off and rebuild with cleaner reps and lighter loads.
A simple 10-minute “support muscles” add-on (2x/week)
Add this to the end of a workout after your main lifts:
A) Split Squat — 2 sets of 8 reps each side (slow down, steady up)
B) Hamstring Curl (machine, band, or sliding towel curl) — 2 sets of 10–12 reps
C) Lateral Lunge — 2 sets of 6–8 reps each side (controlled range)
D) Calf Raises — 2 sets of 12–15 reps (full range, pause at the top)
Keep it easy-to-moderate at first. You should finish feeling like you trained… not like you survived.
Ready to get stronger (with a plan that fits you)?
If you’re training in (or near) St Albans and want help building strength safely—without wasting months guessing—StAPT can help!
Get in touch using the form below to book a 1-to-1 personal training session and we’ll map out a simple programme that builds your main lifts and the stabilisers that keep you progressing – now is always the best time to start your journey on becoming the person you want to be!
Balshaw, T.G., Massey, G.J., Miller, R., McDermott, E.J., Maden-Wilkinson, T.M. and Folland, J.P. (2024) ‘Muscle and tendon morphology of a world strongman and deadlift champion’, Journal of Applied Physiology, 137(4), pp. 789–799. doi:10.1152/japplphysiol.00342.2024. Available at: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00342.2024
Top athletes don’t often train alone. Think about every video you’ve ever watched where a top athlete was training. A boxer for example, cannot achieve the same results by simply training at home in their home gym. They need others to spare with and to push them harder than they can push themselves. Strength athletes and body builders always training in a gym, often with others, to help them lift that bit heavier or do a few more reps than they would do training alone. In fact, this is the very reason why many people record their workouts – because by making their workouts seen, they know they’ll train harder!
So let’s talk about the Observer Effect — what it is, how effective it is for getting better results from your training, and why hiring a Personal Trainer *cough* often creates faster progress than trying to do everything alone.
What Is the Observer Effect (in fitness terms)?
Simply put:
The Observer Effect is when your behaviour changes because you know you’re being watched, measured, or evaluated.
In the gym, that usually shows up as:
You push harder (even slightly)
You lift more weight
You rest less
You keep your form tighter
You don’t quit early
You stick to the plan (because someone will notice if you don’t)
This overlaps with what researchers often call social facilitation (performance changes in the presence of others) and accountability effects. But the takeaway is the same:
Observation changes output.
How Effective is it Really? (what studies show)
This is where it gets interesting — because it’s not just “gym bro science”. There are studies showing measurable performance changes when someone’s watching.
1) People lift more when observers are present
A study on 1 Rep Max (1RM) testing found:
“1RM bench press and leg press increased significantly for both males and females in the presence of observers.”
And their conclusion was very clear:
“University aged males and females lifted more weight during a 1RM test when observers were present.”
So even in a simple strength test — just having observers there increased their performance.
2) An audience can boost maximal lifting performance
Another study looking at the audience/competition effect on a 1RM bench press reported:
“The data suggest that performing a maximal lift in the presence of an audience or in competition facilitates performance…”
And in their results, the highest performance happened “in front of an audience” (higher than training alongside others without an audience).
3) Encouragement (not just observation) improves performance too
It’s not only “being watched” — it’s also the right kind of presence.
A controlled study on social facilitation and exercise performance concluded:
“the presence of a social facilitator providing verbal encouragement resulted in improved performances…”
If you’ve ever done an extra rep because someone said, “Go on — you’ve got this”, that’s not fluff — it’s a performance variable.
4) Training with a Personal Trainer makes people choose heavier loads
This one is very relevant.
In a study comparing trained people lifting with vs without a Personal Trainer:
“Self-selected training loads were significantly higher with a PT compared with to without a PT…”
And those load differences weren’t tiny. The paper reports higher self-selected loads across multiple exercises, with some differences over 20%.
That matters because (for most people) training results come from the training stimulus — and a trainer’s presence often pushes that stimulus up.
5) Over weeks, supervised training tends to beat unsupervised training
A 2025 randomised controlled trial comparing supervised vs app-guided vs self-guided resistance training concluded:
“Supervised Resistance Training resulted in superior improvements in strength, body composition, well-being, and overall training satisfaction, compared with app-guided or self-guided training.”
And a 2023 paper comparing supervised vs unsupervised resistance training found:
“Supervised Resistance Training promotes greater muscular adaptations and enhances exercise adherence…”
In that same paper, the unsupervised group also had more dropouts.
So the Observer Effect isn’t just a “one session” thing.
It can improve:
effort
consistency
adherence
results over time
The Important Caveat (because this matters)
Observation doesn’t always help.
Even the observer study on strength notes that crowds/observation can be beneficial or detrimental depending on the task.
In real terms:
If you’re doing a simple / well-learned task, observation often improves performance.
If you’re doing something new, technical, or confidence-shaky, being watched can make you tense up and perform worse.
That’s exactly why the type of observer matters — and why a good Personal Trainer isn’t just “someone watching”… it’s someone creating the right environment so you can feel comfortable learning the movements you’re wanting to improve. A good PT will know when to push you harder, and when to give you space and time to learn an exercise well without feeling under pressure.
How to Use the Observer Effect (even if you mostly train alone)
You don’t need a full audience. You just need a structure where your training is “seen” in some way.
Here are a few practical options:
✅ 1. Train with someone once per week (even if you do the rest solo)
A weekly session with a friend, class, or coach can raise your baseline standard.
Even one “observed” session often improves:
effort
discipline
confidence
momentum for the week
✅ 2. Make your training visible (log it properly)
Write down:
exercises
weights
reps
how close to failure you trained
Then commit to reviewing it weekly.
The act of recording makes you less likely to just coast along — because the truth is on paper.
✅ 3. Film your key lifts (your camera is an observer)
This is one of the most underused tools in the gym.
When you film:
your form usually tightens up
you become more deliberate
you get feedback (even self-feedback)
And if you send the clip to a coach/trainer? Even better (this is something we do with our Online Personal Training service).
✅ 4. Add a “check-in” (accountability with a deadline)
This can be:
a weekly message to a coach
a shared spreadsheet with a training buddy
a simple “3 sessions done ✅” text every Friday
It sounds basic… but it works because you know someone will notice.
✅ 5. Use the right environment
If you feel intimidated in a busy gym, the Observer Effect can feel like pressure.
In that case, create a situation where observation feels safe:
quieter gym times
quieter training area
private studio
one-to-one coaching
Once you build your confidence up, you can always go back to busier environments later.
Why Hiring a Personal Trainer Makes the Observer Effect Work For You
This is the part most people miss:
A Personal Trainer doesn’t just “watch you train”.
They turn observation into a system that improves results.
Here’s how:
✅ 1) Better effort (without you having to hype yourself up)
It’s much easier to push when someone’s there.
And the research supports that supervision increases training loads and effort.
✅ 2) Better adherence (you show up, consistently)
Lots of people know what to do.
The problem is doing it every week, for months.
When you undergo supervised training, this tends to show higher adherence (and lower dropout rates) than unsupervised training.
✅ 3) Better technique (so you don’t get the “pressure” downside)
If you’re new or nervous, being watched can feel stressful.
A good PT removes that stress by:
coaching technique in real time
adjusting exercises to suit your ability
making the gym feel simpler and safer
…and in the case of us here at St Albans Personal Training, this is the very reason why we have a private studio in the town centre of St Albans – to remove any stress or anxiety you may feel from training in busy environments such as the main local gyms in the area.
✅ 4) Better progression (because someone is actually tracking it)
Most people training alone either:
repeat the same weights for months, or
increase too fast, get sore/injured, then stop
A trainer builds progressive overload properly — so your effort turns into results.
Final Thought: Use Observation as a Tool
If you take one thing from this post, let it be this:
You don’t need more motivation. You need a system where your training is seen, measured, and progressed.
That’s the Observer Effect working in your favour.
And if you’re someone who keeps starting… then stopping… or you feel like you “could do more” but don’t push when training alone — having a Personal Trainer might be the missing piece for achieving your goals.
Ready to start training 1:1 with a Personal Trainer?
At St Albans Personal Training (StAPT), we coach you through every rep — with support, accountability, and a plan that actually progresses.
If you’d like help using the Observer Effect to get stronger, leaner, and more consistent — book a free trial and let’s get started.
Rhea, M.R. et al. (2003). The effects of competition and the presence of an audience on weight lifting performance (PubMed abstract) https://pubmed.ncbi.nlm.nih.gov/12741867/
Edwards, A.M. et al. (2018). Impact of active and passive social facilitation on self-paced endurance and sprint exercise: encouragement augments performance and motivation to exercise (full text, PubMed Central) https://pmc.ncbi.nlm.nih.gov/articles/PMC6078239/
I recently came across an incredible video shared by fitness creator @bdccarpenter on TikTok (source originally filmed by BBC News), and honestly… it stopped me in my tracks.
The video shows an elderly Indian woman — dressed not in gym leggings or sports gear, but in a salwar suit — calmly stepping up to a loaded trap bar. Not lightweight. Not symbolic. Not “just for show.”
We’re talking heavy plates — the kind most people in their 20s and 30s struggle to pull.
And she lifts it (over 100kg’s on that bar. I recon those plates are 10kg each and the bar is 30kg). Powerfully. Smoothly. She is truly someone who has rewritten every rule society ever tried to place on her.
Not only is this feat of strength impressive enough at 70 year olds, but she has trained hard for this after recovering from a fall which injured her spine after she was diagnosed with arthritis.
Take a look at her story here:
“Too old?” She started lifting at 68.
The woman in the video is Roshni Devi Sangwan — now widely recognised thanks to BBC News reporting — and she didn’t grow up an athlete. She wasn’t a powerlifter in her youth. She didn’t spend decades in the gym.
She began strength training in her late 60’s.
Let that sink in.
Most people reach 60 and feel like the fitness ship has sailed. By 70, many feel like their physical story is already written.
She decided to write a new chapter.
From lifting just 5kg’s…to over 100kg’s
Within a few years of picking up her first weight, starting out with lifting just 5kg’s, this remarkable grandmother wasn’t just “training” anymore…She was lifting weights at near world record achievements for her age category! To give you an idea of how impressive this is, the current world record holder is Toni Wolfe from Australia, who set an all-time world record deadlift of 145kg in the 70-74 age group female category (and Toni began her weight lifting journey when she was 30 years old).
When Ben Carpenter highlighted her story on his TikTok channel, he was absolutely spot on when he said…
“This is a way more powerful role model than most people realise.”
Because she’s not just lifting weights.
She’s lifting every limiting belief that people carry about age, fitness, and what’s possible.
What this teaches us about strength — the real kind
Here’s the part I want you to take away:
You don’t need to be perfect.
You don’t need to be young.
You don’t need the “perfect body.”
You don’t need to have started years ago.
You just need to start.
Strength doesn’t care about your birth date. Muscle responds to effort, not excuses. And resilience is something you build — one rep at a time — whether you’re 18, 38, or 68.
As a personal trainer working with amazing people here in St Albans every day, I can tell you this with absolute confidence:
Your body will always give you more than you think it can — if you give it the chance.
Why her story is so important for anyone training today
We often convince ourselves that fitness is linear — that if we didn’t start young, we’ve missed the opportunity. But stories like this prove the opposite. Fitness is not a timeline. It’s a choice.
This grandmother didn’t discover her strength. She built it. Slowly. Consistently. With courage that most people half her age never tap into.
And that’s exactly why this video is so powerful. It’s a reminder that:
Age is not a limitation — mindset is.
Strength can be built at any point in life.
Your best physical years might actually be ahead of you.
If she can break world records at an age when many people give up on their bodies… imagine what you can do with just 2–3 hours a week of structured training.
Final Thought: Let her be the reminder you needed today
Whenever you’re tempted to think you’ve “left it too late” or that you’re “too unfit to start,” think of her stepping up to that trap bar — calm, composed, focused — and lifting a weight that defies every expectation.
If she can do it, you can absolutely start.
As the old saying goes – 80% of success is just showing up.
And if you ever need guidance, structure, or someone in your corner…
That’s what StAPT is here for.
Not all belly fat is the same. The deeper visceral fat around your organs is influenced by hormones, sleep, nutrition, and stress — not just workouts. You can’t spot-reduce, but you can change overall fat balance with the right daily habits.
The winning formula (even without weights): create a sustainable calorie deficit, manage blood sugar and appetite, and move more through your day.
Remember, like I said in my previous article – “you can’t spot reduce belly fat!” You can’t choose exactly where your body loses fat. But here’s a reminder as to why it can sometimes feel like you’re losing fat specifically around your stomach.
Around 80–90% of body fat is stored just under the skin (subcutaneous fat).
The rest (10–20%) is stored deeper around your organs (visceral fat).
Where we hold more fat depends on things like stress, alcohol intake, poor sleep, genetics, hormones, and lifestyle.
Unfortunately, we can’t control where fat comes off. But when people lose weight, it often looks like belly fat is going first. Why? Two main reasons:
The midsection is large. Because it’s a big area, changes are more noticeable than in smaller areas like your arms.
Your mid section holds both visceral and subcutaneous fat. More capacity means more to lose — so reductions often show up there sooner.
So no, you can’t spot reduce fat. But yes, it can look and feel like belly fat is going before anywhere else.
Now let’s get to the core tips and advice for how to burn fat without lifting weights.
🥗 Prioritise Protein & a Moderate Calorie Target
Even without lifting, protein supports metabolism, preserves lean tissue, and improves satiety.
Include a protein source at every meal (Greek yogurt, eggs, tofu, chicken, lentils).
Aim for roughly 1.6–2.0 g of protein per kg body weight per day.
Load up on high-fibre veg to stay fuller for longer.
Why it works: Protein has a higher thermic effect — your body expends more energy digesting it compared with carbs or fat.1
🚶♀️ Boost Daily Movement (NEAT)
You don’t need formal workouts to burn more calories. NEAT (Non-Exercise Activity Thermogenesis) is the term given to activities that are unplanned and just part of our regular day to day lives such as walking, standing, perhaps doing a bit of gardening, cleaning and other chores, and all others movement outside of doing planned workouts.
It’s a fact that as we get older, we move a lot less and become more sedentary. So it’s this part of our day to day that we need tackle head on. Here’s a few ways you can increase your NEAT, and burn more calories.
Add 1,000 steps every few days until you reach 8–10k daily.
Stand or pace during calls
Take stairs when possible
Short errand? Walk or cycle instead of driving.
People who maintain fat loss long term are generally more active throughout the day — not just during “gym time.”2
🧘♀️ Bodyweight & Low-Impact Training (No Equipment)
You can strengthen and tighten your core without any weights. Try yoga, Pilates, calisthenics, or short circuits.
Sample 12–15 Minute Circuit
Plank — 3 × 30s
Glute Bridge — 3 × 15
Modified Push-Up — 3 × 8–12
Bodyweight Squat — 3 × 15
Mountain Climbers — 3 × 20 (total)
Repeat 2–3 times per week. Focus on quality reps and steady breathing.
🧘♀️ Bodyweight & Low-Impact Training (with Equipment)
A simple low impact cardio routine is a great way to burn fat. Just going for 30-45 minute daily walk is a great start. If you prefer to be indoors, then doing 30-45mins of cardio on your favourite cardio equipment, whether that be the rower, treadmill, exercise bike, or cross trainer, is also great.
You can also try out fun cardio based training methods such as the 12 3 30 training technique. It was created by social media influencer Lauren Giraldo and works like this:
Set your treadmill incline to 12%
Set your speed to 3mph
Walk for 30 minutes
And that’s all there is to it. An easy and effective daily routine that’ll improve your cardio health and help you burn more calories. Lauren Giraldo is based in the US, where treadmill speeds are set in miles. In the UK, treadmill speed is set in kmph, so you’ll need to set your speed to 4.8.
If you struggle for motivation, then also check out some of your local gym classes and bootcamps too, which are great options for those who prefer to be more social with their workouts, and many of these classes and bootcamps often don’t include lifting weights!
🌙 Sleep & Stress — The Hidden Belly-Fat Factors
Chronic stress and short sleep elevate cortisol, drive cravings, and encourage abdominal fat storage.
Aim for 7–9 hours of sleep nightly with a consistent schedule.
Wind-down routine: light stretching, breathing, reading, or relaxing activities like hot epsom salt baths.
Keep late-evening screen time and heavy meals to a minimum. In fact, try to avoid screen time at least an hour before bed.
Poor sleep (and increased stress) is associated with retaining higher amounts of visceral fat.3
💧 Hydration & Mindful Eating
Even mild dehydration can increase appetite and reduce energy. Drink a glass of water before meals and slow down your eating to notice hunger/fullness cues.
Drink regularly through the day; add a small pinch of salt to your drink if you’re doing long walks during hot weather (you lost sodium through sweat, which needs replenishing to help improve hydration)
Put cutlery down between bites as a tactic to help you eat slower; aim for 10–15 minutes per meal.
⚖️ Track Progress the Smart Way
Without weight training, the scale may move slowly — but your shape can change meaningfully.
Measure waist circumference weekly under the same conditions.
Take progress photos every 2–4 weeks.
Note clothing fit, energy, sleep, and digestion.
Most people see visible changes within a few months of consistent habits.
Ready for to start training 1:1 with a Personal Trainer?
At StAPT (St Albans Personal Training), we include tailored nutritional advice, daily movement improvement, and bodyweight/cardio programming to help you achieve your goals. Contact us using the form below and we’ll happily chat with you about your training goals, and book you in for that free trial!
Levine J.A. (2007). Non-exercise activity thermogenesis (NEAT). Best Practice & Research Clinical Endocrinology & Metabolism. https://pubmed.ncbi.nlm.nih.gov/12468415/
It’s easy to see the appeal. When diets feel like they’ve failed and exercise seems daunting, a simple injection promising weight loss can feel like the answer you’ve been waiting for. But like any quick fix, it comes with both pros and cons – and it’s really important to understand these before making a decision.
In this article, we’ll explore what happens when you stop taking Mounjaro, what you might miss out on compared to building healthy habits, who the medication is truly suitable for, and why lifestyle changes like nutrition, exercise, and outdoor activity can offer benefits far beyond what an injection can provide.
What Happens When You Come Off Mounjaro?
Mounjaro works by mimicking hormones in your body that regulate appetite and blood sugar, helping you feel fuller for longer and reducing cravings . This means it can be incredibly effective while you’re on it – but studies show that once people stop taking it, the weight often returns if no sustainable lifestyle changes are in place.
Think of it like a crutch: it supports you while you’re using it, but if you haven’t strengthened your own foundation (healthy eating, movement, mindset), the moment it’s removed, you’re back to where you started. For many people, this cycle can be frustrating and even disheartening.
What Do You Miss Out On by Taking Mounjaro Instead of Exercising and Improving Nutrition?
While medication may help with the number on the scale, it doesn’t give you the other amazing benefits of movement and good nutrition. Here’s what you miss out on if you only rely on Mounjaro:
Better mental health: Exercise boosts mood, reduces stress, and can significantly lower symptoms of anxiety and depression. An injection won’t give you that.
Stronger, healthier body: Resistance training builds muscle and strengthens bones, which reduces the risk of falls, injuries, and long-term conditions like osteoporosis.
Improved cardiovascular health: Cardio exercise strengthens your heart and lungs, lowering your risk of high blood pressure and heart disease.
A sense of achievement: Reaching fitness milestones – whether that’s lifting a heavier weight, walking further, or feeling fitter – is empowering in ways medication simply cannot replicate.
Moving more and meeting new people: Exercise is often enjoyed outdoors in the sun and fresh air, as well as often enjoyed socially in groups where you can spend time with friends and even meet new people. Would an injection encourage you to move less and stay in doors?
Losing weight through exercise and better nutrition isn’t just about aesthetics; it transforms how you feel, how you move, and how you live your life.
Who Is Mounjaro Really Suitable For?
Mounjaro is not designed for anyone who just wants to lose “a bit of belly fat.” It’s a medical treatment, and it should only be considered if your doctor has specifically recommended it because your weight is putting your health at serious risk – for example, if you’re obese and at risk of developing type 2 diabetes, cardiovascular disease, or other obesity-related illnesses.
If your reasons for weight loss are more about improving confidence, energy levels, or wellbeing, then turning to medication is not the healthiest or most sustainable choice. In those cases, lifestyle changes are far safer, more rewarding, and more effective in the long term.
Why You Should Consider Healthy Habits Instead
If your motivation is feeling healthier, having more energy, looking better, or simply being able to do more in your day-to-day life, then building healthy habits will always serve you better than an injection.
Walking outdoors can boost vitamin D, improve mood, and help regulate sleep cycles .
Resistance training not only helps with weight loss but also improves posture, reduces various joint pains and can help improve back pain, and makes daily activities easier.
Balanced nutrition fuels your body properly, giving you energy and resilience while also supporting your immune system.
Medication may lower the number on the scale, but lifestyle changes transform your quality of life.
How a Personal Trainer Can Help
Starting your journey towards healthier habits can feel overwhelming – and that’s where having a Personal Trainer can make all the difference.
Here at St Albans Personal Training (StAPT), we don’t believe exercise should feel like punishment or a luxury. Our job is to guide, support, and motivate you every step of the way. With us, you’ll get:
A personalised training programme built around your lifestyle and goals.
1-to-1 support and accountability, so you’re never left wondering what to do next.
Education around nutrition and movement, so you’re building habits for life – not just until the next quick fix wears off.
A safe, supportive, and non-judgemental space to train – whether at our private studio in St Albans town centre, or at Body Limit Gym in Sandridge.
Most importantly, you’ll discover that exercise can be fun, rewarding, and something you actually look forward to. And unlike a medication, these habits will stay with you long after you’ve reached your goals.
Final Thoughts
Mounjaro might have its place for people at serious medical risk, but for most people, the healthier, more sustainable path is to embrace movement, nutrition, and lifestyle change. Not only will you lose weight, but you’ll also build strength, resilience, confidence, and joy along the way.
If you’re ready to take that first step towards a healthier, happier version of yourself – regardless as to whether you’re taking a weight loss medication or not – we’d love to help. If you are taking mounjaro or ozempic or any weight loss drug, and you would like to improve your strength, then we’re more than happy to help and would love to have you join us! We’ll never judge you and always ensure you have a fun and safe place to undertook your new fitness journey.
👉 Book a free trial session with St Albans Personal Training today and let’s start building the habits that will transform your health for life.
References
American Diabetes Association (2023). Standards of Care in Diabetes—2023. Section 8: Obesity and Weight Management for the Prevention and Treatment of Type 2 Diabetes. Diabetes Care 46(Suppl. 1). https://pubmed.ncbi.nlm.nih.gov/36507637/
American College of Sports Medicine (2009). Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 41(3): 687–708. https://pubmed.ncbi.nlm.nih.gov/19204579/
