Back On Track

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Back On Track

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Back On Track, Therapist, New Barns Farm Cottages, Fareham.

Sports and Exercise Therapists BSc (Hons) | Musculoskeletal Clinicians | Personal Trainers

🎯We help you through injury, aches and pains to enjoy exercise, feel strong and confident!

📍The Stables Fitness Studio

130+ 5 star Google Reviews ⭐️

25/03/2026

If you are tired of feeling like you are getting nowhere with your training or would like to simply just start..

And if you'd benefit from:

Structured training programs
Private, friendly and welcoming training facility
Accountability and support from experienced coaches and sport therapists..

Back On Track may just be the place for you 😊

If you are ready to make a change, contact us today.

19/03/2026

High level coaching suited to you ✅️

Accountability ✅️

Camaraderie ✅️

We have got you 😊

12/03/2026

Back On Track is a professional coaching service

We coach movement & exercise technique to a high standard

We guide you on progression & adaptation specific to you, your body and injury (?)

We don't provide exercise classes, we provide training that is personal to you.

If you are looking for high quality personal training that is guaranteed to help you feel less pain, feel stronger and have confidence in your body, then get in touch today! 😊

09/03/2026

Signs you are lifting too light 👇

1) Your last reps feel just as easy as your first. You're not challenging your muscles. If there's no challenge, there's no change.

2) You've been using the same weights for months without trying any form of progressive overload options. Your body has adapted, muscles growth stalls and strength plateaus.

3) You never train close to failure. The last 2-3 reps of each set should feel tough and require a good level of effort. If you could do 10 more, its too easy!

Strength training with the right loads trigger maximal muscle fibre recruitment, leading to strength gains, increased bone density and higher metabolism. 💪

Chat with us if you would like some guidance on your training 😊

26/02/2026

Are you currently letting pain or injury stop you from reaching your goals? 🤔

Our client Jo didn't let her knee pain slow her down!

With the right mindset, guided exercise plan and consistency, you can too! 💪

Now is a good time as any!

Get in contact with us today! 📩

17/02/2026

We LOVE receiving messages like these from our members! 😍

Training in a welcoming and friendly environment!

Improving strength, confidence and feeling in control of your body - there's no better feeling! 👌

That's why we do Personal Training in 1:1 and Small Groups 💪

10/02/2026

"If I don't do it now, it's too late!"

Cheryl has seen first hand how a lack of strength can be so debilitating for people.

We are so glad she finds our training environment friendly and non intimidating 😊

Cheryl has followed a tailored approach and has seen her strength improve hugely!

Great work Cheryl! 💪

31/01/2026

We look forward to welcoming you to our new location! 😁

The Stables Fitness Studio 📍

A stunning 200 year old barn which has been converted into a private health and fitness space with beautiful views over the south downs - you won't find another gym like it!

We specialise in:

👉 Injury Assessment & Rehabilitation
👉 Sports Massage
👉 1:1 Personal Training
👉 Small Group Personal Training

We help to future proof you, to ensure you have reduced limitations as you age, so you can keep doing what you love! 💪

We look forward to welcoming you in our next chapter 💫

Anna & TJ

27/01/2026

Should you train when you are in pain? 🤔

Research suggests that, when done safely, exercising with some pain can actually reduce chronic pain over time! 😮

Here's why...

Pain doesn't always = damage. Pain often continues even after the tissues have healed. Your nervous system becomes extra sensitive amplyfing pain signals.

Exercise can 'retrain' the nervous system calming down overactive pathways.

Movement triggers the release of endorphins - your body's own pain relief.

If you've avoided certain movements for a while due to being fearful that they will hurt, doing them gradually (with guidance) can teach your brain that pain doesn't always mean harm! 💪

If this is you and you are avoiding getting started with your training, reach out to us today! 😊

19/01/2026

If exercise was a drug everyone would take it! 💊

From the age of 30, you lose 3-8% of muscle per decade, yet muscle is the foundation of healthy ageing! 😲

Resistance training is how you keep it! 💪

Muscle preserves metabolism.
Muscle stabilises blood sugar.
Muscle protects your brain and bones.

Muscles is what allows you to get off the sofa without assistance, carry your shopping bags, open jars and live on your own terms into you 70,80,90s +

Muscle is your most important retirement fund.

Want to start building that fund and protect your future self?

Start strength training.

And if you're not sure where to start, message us today! 😊

12/01/2026

Knee pain when going downstairs? 👇

When you go downstairs you put 3-4x your bodyweight through your knee's 🤯

Sometimes this happens because of a weakness in your quadricep muscles or due to having poor pelvic control / weak glute / hip muscles. Pain is multifactoral which is why having a thorough assessment is always important!

The stairs won't be causing your pain but they will be exposing it!

Here are 4 exercises that can help with building quadricep/hip/glute strength and control

1 - Step Down
2 - Step Up
3 - Lateral Step Down
4 - Hip Hike

If you need help with your knee pain then please get in touch today! 📩

05/01/2026

Lower back pain impacts almost half of UK adults and it can be debilitating to the point it impacts your quality of life and even your family or social life 🤯

Above are 3 of our favourite exercises to try if you are suffering with lower back pain.
1 - 90/90 Hip Lift with Foam Roller
2 - Side Lying Hip Tilts with Foam Roller
3 - Wall Assisted Hip Airplanes

We are always looking to increase movement variability and strength. Motion is lotion!

We understand these movements aren't a one size fits all approach so if you're struggling and want some professional guidance then get in touch today 📩

Address

New Barns Farm Cottages
Fareham
PO176EW

Website

https://backontrackpt.co.uk/

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