Welcome to Progress Lymm.
We’re really glad you’re here. We want you to be proud of your achievements, and enjoy the process, too!
Whether you’re new to gym training or returning after a break, this webpage will give you a clear picture of how everything works. From booking sessions, accessing the building, using the app, and what to expect over the first few weeks.
How the Programme Works.
At Progress Lymm, the aim is simple: to help you feel better, move better, and get stronger – one session at a time.
We take an evidence-based approach to strength and fitness that focuses on long-term, sustainable progress. That means no fads, no gimmicks, and no pressure to “smash it” every time you train. Instead, we build gradually – using intelligent, regular programming that balances challenge and recovery to keep you improving without burning out.
By training consistently, you won’t just get stronger – you’ll also see improvements in body composition, joint health, energy levels, and everyday movement. Just as importantly, we do this while keeping injury risk low and progress steady. That’s why it’s called Progress Lymm!
Class Timetable & How To Book.
Our weekly timetable includes a variety of small-group classes – each with a slightly different focus. You can mix and match based on your needs, goals, and schedule.
Strength.
Functional Fitness.
HIIT & Core.
Mobility.
Here is the current class timetable:
Booking Sessions.
You can book as many sessions as you like, up to 30 weekdays in advance.
Booking is straightforward and ensures your space is reserved for the session(s) you want – just remember to only book once per day!
After you’ve booked, you’ll get confirmation by email and text. That message includes links to cancel or reschedule, so it’s worth keeping hold of it until after your session. If you can’t make a booking, use the appropriate link.
Please try to give at least 24 hours’ notice; this helps us keep things running smoothly and gives someone else the chance to take your spot. However, on the rare occasions you need to cancel a session at short notice (i.e. too late to cancel through the Calendly link), please let me know via the group chat (see below).
Accessing the Building.
To access the building for your session, you’ll need to use the door code: 3278
The gym door is the grey wooden door located on the right of the building. Head upstairs and along the corridor to the gym area. If you’re unsure, or have any problems getting in, just drop me a quick message in the WhatsApp group.
How We Communicate.
We try to keep things simple, supportive and connected – good communication helps everything run more smoothly, and makes the experience more enjoyable for everyone. Our main channel is a WhatsApp group, which you can join here:
This is where we’ll post programme updates, announcements and the occasional celebration message! It’s also a place for you to ask questions, share progress, or just connect with other members. You’re very welcome to chat, joke and support each other – as long as things stay respectful and on-topic.
For more personal or private matters, feel free to send me a direct message on WhatsApp…
That said, if you’ve got a general question – about lifestyle, training, nutrition, etc – asking it in the group is a great way for others to benefit too. This chat works best when everyone contributes and values it. So don’t be afraid to get involved – just be kind and keep it useful.
I aim to respond to all messages within 24 hours (unless I’m away).
Payment info.
Your membership is billed monthly from the date you joined, and everything is handled securely via Stripe.
There’s no long-term commitment – you’re free to cancel or change your membership at any time. That said, if you’re going to be away for a while, I’d encourage you to “freeze” rather than cancel, just to keep things nice and easy when you return.
If you ever need to update your details, change your membership tier, or cancel/freeze your plan, you can manage it directly here:
What to Expect.
Starting something new can be a bit daunting – especially if you’re new to gym training. New space, new people, unfamiliar movements. But we’ve designed Progress Lymm to be welcoming, encouraging, and free from the ego you sometimes find in other gyms.
Take your time, listen to your body, and focus on good technique rather than lifting as much as you can, or going “all out.” You always have full autonomy during each session – your coach is only there to support and guide, not bark instructions. If something doesn’t feel right or make sense, just ask!
You’ll likely make big improvements in your first 8-12 weeks. This is normal – and a great opportunity to build habits that will help you keep progressing well beyond that. This programme is designed to help you make steady, sustainable progress. Everyone starts from a different place – but wherever you’re beginning, you’ll likely pass through some or all of the stages below.
Weeks 1-4
Starting Strong.
- Meet your fellow members.
- Learn the basic movements.
- Get familiar with class structure & terminology.
Tip: Expect some muscle soreness here and there – it’s normal. Listen to your body and take your time..
Weeks 5-12
Gaining Momentum.
- Improve your technique.
- Increase strength and work capacity.
- Notice physical changes.
Tip: This is when you’ll likely feel the biggest shift in strength and fitness – keep showing up!
Months 4-6
Owning It.
- Feels like a healthy habit.
- Able to self-regulate.
- Notice improvements in sleep, mood, and posture.
Tip: This is when consistency really pays off. Focus on staying regular and don’t chase perfection.
6 months+
Ongoing Progress.
- Tackle advanced variations.
- Own your training.
- Maintain progress with fewer setbacks.
How Often Should I Train?
Consistency is the biggest win – even if that means just once a week to begin with. Showing up regularly will get you further than any short-term push.
Most members aim for 2 sessions per week as a baseline – which is more than enough to see great results. If you’re doing more than that, brilliant. If you’re just starting out, one session is a great way to build a solid foundation.
Remember, if you’re unable to make the sessions in-person, you still have access to the programme through the training app!
Celebrating Your Achievements.
Progress looks different for everyone – and we believe in recognising the small wins as much as the big ones. Whether you’re lifting heavier, moving better, or just showing up consistently, it all counts. Here’s how we like to celebrate your efforts:
Personal Bests.
Weekly Wins.
Monthly Shoutouts.
Block Reflections.
Remember – we don’t just measure progress with numbers. Turning up after a long day, nailing a lift that once felt awkward, or finally feeling confident walking into the gym… these are big wins too. We celebrate those moments just as much as the stats.
How Sessions Are Delivered.
Sessions are coached face-to-face, but to help you get the most out of your time with us, we also use an app called TrainHeroic to log everything we do. This lets you track your improvements, and it lets us prescribe appropriate weights, etc.
Take your time, listen to your body, and focus on good technique rather than lifting as much as you can, or going “all out.” You always have full autonomy during each session – your coach is only there to support and guide, not bark instructions. If something doesn’t feel right or make sense, just ask!
You’ll likely make big improvements in your first 8-12 weeks. This is normal – and a great opportunity to build habits that will help you keep progressing well beyond that. This programme is designed to help you make steady, sustainable progress. Everyone starts from a different place – but wherever you’re beginning, you’ll likely pass through some or all of the stages below.
Getting Started.
You should have received an email inviting you to join TrainHeroic, which includes a link to download the app and an access code for our group. If you haven’t seen it yet, please check the link below. Once you’re in, creating your profile and getting started takes just a minute or two – simply follow the on-screen prompts.
How To Access The Programme.
Once you’ve downloaded the app, create your account by entering your name, email, etc. where prompted.
Then press your avatar on the bottom right of the screen, then the gear icon on the top right of the screen. Next, press “My Training” before entering the access code.
Our team access code is: LETSPROGRESS
This links your profile to the Progress Lymm programme. You’ll then be able to see your training calendar and begin logging sessions straight away.
Other Important Things To Change.
In the “profile” section of the settings, there are a couple of other important things to change:
- Measurement units – Out of the box, TrainHeroic is set to imperial measurement units, but your program is planned in kilograms. This can cause a few glitches, so make sure to change the units to metric before your first session.
- Calendar start date – Similarly, change your training calendar so it starts on a Monday. It just avoids and confusion.
Navigating Your Training Calendar.
Once inside the app, your dashboard will display your training calendar. Days that have a session programmed will show up as a dot (completed sessions will be highlighted in green).
Tap on a day to view your session, complete it live, or log it after the fact. You can swipe between days to preview upcoming sessions or catch up on anything you’ve missed.
You can view past or future sessions at any time (they are published 7 days in advance) – perfect for planning ahead or reviewing what you’ve done.
Logging Your Training.
Logging your sessions is very important and helps you stay on track and gives us a better picture of how things are going. Don’t worry about being perfect – just aim to tick off your sessions and log how you felt.
Training Readiness.
Each training session starts with a quick check-in, asking how you’re feeling, how you slept, etc.
It only takes 10 seconds, and it helps us tailor things if needed.
Editing Sessions.
Accidentally logged the wrong weight or reps?
No problem – just open the session, scroll to the section you want to change, and tap to edit.
Swapping Exercises.
For specific needs (e.g. modifying due to a niggle), you can swap exercises directly in the app.
Just let us know why, so we can adjust your programme if needed.
Intensity & Duration.
At the end of each session, you’ll be asked how long it took and how hard it felt.
This gives us insight into how you’re coping with the training.
Guidelines for Training.
We want every session at Progress Lymm to feel safe, focused and productive – no matter your experience level. This section covers a few key things to help you get the most out of your time here.
It’s not about strict rules or being overly formal, but a little awareness goes a long way!
A Few Notes on Safety.
Progress sessions are designed to be challenging, rewarding, but above all-safe. While we keep a close eye on how everyone is moving, your safety ultimately comes down to the choices you make during and between sessions.
For more detailed information on our safety procedures-including emergency action plans and first aid arrangements-please read our Health & Safety Policy.
Injury Prevention.
Train at the right level for you; most sessions are designed for consistent progress, not all-out effort.
Remember; you’re always in control. If something doesn’t feel right, speak up-we’ll help you find a better option.
Preparation.
Make sure you arrive well-fuelled and hydrated – especially if it’s been a busy day.
Always complete the warm-up and take a couple of build-up sets before major lifts. Think of it as priming your body for action.
Technique.
Good movement is the foundation of long-term progress. Think quality, even if that means going lighter:
- Full range of motion.
- Strong, controlled positions.
- Controlled tempo.
Recovery.
Training is only half the picture, follow these guidelines to recover properly between sessions.
- Rehydrate with water.
- Replenish carbs for energy.
- Repair tissue with protein.
Basic Gym Etiquette.
Progress sessions are small, focused and supportive – and the atmosphere is a big part of what makes them work. These simple guidelines help keep things running smoothly and make sure everyone feels welcome and respected.
Be on time.
Clear your kit.
Share the space.
Limit distractions.
Encourage each other.
Respect the focus.
Common Technique Faults.
Rather than listing every possible error under the sun, here let’s concentrate on the key movement patterns that form the foundation of most sessions: the squats, hip hinges (aka deadlifts), horizontal pushes (bench press, etc), and horizontal pulls (bent-over rows).
These are the primary lifts you’ll see regularly in your programme, so it’s worth understanding the most common technique issues – what to look out for, and how to fix them.
Remember: good form leads to better results and fewer injuries. Don’t worry about being perfect-just stay curious, open to feedback, and focused on learning.
Squats.
The squat is a foundational lower-body movement that builds strength in the hips, glutes, quads, and core.
They are excellent for developing power, mobility, and stability – and they transfer directly to real-life movements like sitting, standing, climbing stairs and cycling.
You’ll regularly see the squat in some form during sessions, whether as a main lift or accessory exercise. Common variations we use include:
- Bodyweight squat.
- Goblet squat.
- Front squat.
- Landmine squat.
- Back squat.
Knee Valgus Fault.
Your knees collapse inward rather than staying in line with your toes.
Places strain on your knee joints and reduces power transfer through your hips and legs.
- Focus on driving your knees out, tracking in line with your second toe.
- Strengthen the glutes with movements like clamshells or lateral band walks.
Knee Forward Fault.
Your heels rise during the squat, shifting your weight onto your toes.
Reduces stability and overloads the knees while limiting hip engagement.
- Reduces stability and overloads the knees while limiting hip engagement.
- Improve ankle mobility with calf stretches, knee-to-wall drills, and foam rolling.
Good Morning Fault.
Your torso pitches too far forward, especially when standing up from the bottom of the squat.
Puts extra stress on your lower back and reduces the effectiveness of the lift.
- Keep your chest tall and brace your core before lowering.
- Improve thoracic (upper back) mobility and hip mobility.
Hip Hinges.
Hinge movements-like the deadlift-are some of the most powerful, effective exercises you can do. They train your glutes, hamstrings and lower back, and they’re great for building strength, resilience, and control.
But more than that, they serve as a foundational movement that unlocks a wide range of other exercises by teaching you how to move with coordination and control through your hips.
Common variations we use include:
- Romanian Deadlift (RDL).
- Rack Pull.
- Deadlift.
- Good Morning.
- Kettlebell Swings.
Pelvic Tilt Fault.
Your lower back over-arches as you set up or pull, creating an excessive curve through your lumbar spine.
Compresses the lower back and limits your ability to properly engage your glutes and hamstrings.
- Tuck your pelvis under (posterior tilt) during your setup.
- Use core engagement drills like deadbugs or planks to build control.
Tension Hunting Fault.
Your hips shoot up before your torso moves, meaning you didn’t create enough tension before initiating the lift.
Puts more strain on your lower back and makes it harder to maintain proper posture.
- Before lifting from the floor, “pull yourself” into the starting position.
- Use a top-down exercise (like an RDL), if this is too difficult for you.
Bar Drift Fault.
The weight drifts away from your legs, often swinging forward.
Places extra strain on the lower back and makes the lift inefficient and harder to control.
- Keep your knees “straight” until you lower the weight past them.
- Improve thoracic (upper back) mobility and hip mobility.
Horizontal Pushes.
Horizontal pushing movements involve pushing a load away from your torso in a horizontal plane. These exercises help develop upper body pushing strength-particularly the chest, shoulders and triceps-and (in conjunction with pulling/rowing movements), play a key role in shoulder stability. They’re also an excellent way to build muscle and maintain joint health.
Some common variations include:
- Press-Ups.
- Barbell/Dumbbell Bench Press.
- Barbell/Dumbbell Floor Press.
Elbows-Out Fault.
Your elbows flare out at nearly 90° to your torso, creating a “T” shape at the bottom of the movement.
This puts a lot of stress on the front of your shoulders and reduces stability at the shoulder joint.
- Tuck your elbows to around 45° from your torso when lowering.
- “Corkscrew” your hands into the floor/bar to create torque and set your shoulder blades.
Back Tension Fault.
Your shoulders roll forward, and you lose control of your upper back during the exercise.
Your shoulders become unstable, reducing strength output and increasing strain on your joints.
- Set your shoulders: pull your shoulder blades together and down.
- Keep engaged and avoid letting your shoulders collapse forward.
Grip Fault.
Your grip is either too far into the fingers, or too close to the wrist.
Leads to wrist pain, reduced control of the bar, and an increased risk of the bar slipping out of your hands.
- Ensure the bar sits low in the palm, stacked directly over the wrist joint-not.
- Always wrap your thumbs around the bar for security and control.
Horizontal Pulls.
This movement primarily targets the muscles of the upper and mid-back – including the rhomboids, traps, and rear delts. It plays a key role in improving posture, developing pulling strength, and supporting healthy shoulder function by acting as a counterbalance to horizontal pushes.
When both movement patterns are trained, they help reduce the risk of injury and keep your upper body strong and resilient.
Common horizontal pulling variations include:
- TRX Row / Inverted Row.
- Chest-Supported Row.
- Bent-Over Row.
Shoulder Shrug Fault.
Your shoulders lift towards your ears, particularly if you’re tiring towards the end of a set.
Shrugging reduces the involvement of the target muscles, leading to postural issues and shoulder discomfort.
- Set your shoulder blades by pulling them down and back.
- Reduce the weight if you can’t maintain scapular control.
Grip Fault.
A grip that’s not wide enough places excess stress on the wrists and elbows.
Encourages internal shoulder rotation, contributing to medial elbow pain or tendinopathy.
- Use a grip slightly wider than shoulder-width.
- Lift the weight by drawing your elbows back and squeezing your shoulder blades together.
Rounded Shoulder Fault.
Your shoulders round forward instead of pulling back at the top of each rep.
Disengages the scapular retractors, leading to shoulder impingement and poor postural habits.
- As you row, focus on initiating and finishing the movement with scapular retraction.
- Imagine pinching a coin between your shoulder blades at the top of the rep.
Frequently Asked Questions.
No matter how well we prepare, there are always a few things that crop up once you’ve got going.
Here are some of the most common questions new members ask – and if you don’t see yours here, just give me a shout.
Can I come late?
Please try your best to be on time – it means you’ll be properly warmed up and ready to get the most from the session. If you’re running late, just drop a quick message in the group WhatsApp so we know to expect you. We’ll still help you slot in safely when you arrive.
What happens if I miss a session?
No problem. Use the Calendly link in your confirmation email/text to cancel ahead of time, and try to rebook into another slot later in the week if there’s space. If you can’t make any that week, just pick things up again next time.
We’re playing the long game.
Can I bring a friend?
Of course! — we’d love to meet them!
If someone’s interested in trying a session, drop us a quick message first, and we’ll get them booked in for a taster.
What should I wear/bring?
Wear something comfortable that lets you move freely, and bring a water bottle to stay hydrated.
Shoes with a flat sole are ideal for most of our sessions — no need for anything fancy.
Will the sessions change or progress over time?
Absolutely. Each training block lasts 5–6 weeks and focuses on improving one key area — usually volume, density, or intensity.
This focused approach is backed by solid evidence and helps ensure consistent progress over time. Expect sessions to become progressively more challenging as the block unfolds.
You’ll often see familiar patterns, but with steady adjustments to keep things building — and to make sure different types of sessions work well together.
Do I need to track my sessions?
Yes — and we strongly encourage it.
Logging your sessions in TrainHeroic helps you (and your coaches) see how you’re progressing and ensures you’re working at the right intensity for your level.
It also allows us to make better training decisions and keep things moving forward safely and effectively.
It only takes a minute, and it really pays off.
How do I pause/cancel my membership?
Just drop me an email and I’ll take care of it.
No fuss, no forms — though if you’re pausing, let me know when you’d like to return so I can keep your spot safe.
How do I get in touch with Scott privately?
Easy — just send me a direct message on WhatsApp.
If it’s something more detailed (or if you prefer email), feel free to contact me that way instead.
I’ll always aim to reply within 24 hours on weekdays.