Stephen Pennack PT

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!

31/01/2026

A mixture of free classes for people who want
better technique, confidence, and consistency.

📍 The Gym Group, Streatham (SW16)
February timetable now live, book in the app 📱

26/01/2026

A useful reminder from my own training last year:

Progress came from consistency, sleep!, and respecting what I actually need, not from ‘perfect plans’ or trying to do everything at once 🤯

When I noticed things slipping, it was almost always because I overcomplicated things, or I didn’t leave space for recovery and life outside work/the gym

I am not one for New Year’s resolutions, but I definitely need to be spinning fewer plates and going back to basics if things wobble

If this resonates, you’re likely not behind, just overloaded 🫠🫠🫠

19/01/2026

The deadlift is a fundamental exercise that teaches full body strength

If the barbell feels intimidating, that’s normal

Most people shouldn’t start there anyway

Kettlebell -> Trap Bar -> Barbell

Same movement, just scaled to where you at at

It isn’t always about doing the ‘hardest’ version

If you wanted my reasons WHY you should deadlift, check the linked reel below

Happy deadlifting!

16/01/2026

You’ll see all sorts of flashy, “reinventing-the-wheel’ BS when it comes to training and nutrition

But let’s be clear, the simple boring stuff lays the foundation for long-term, real progress and ACTUAL change

Flash stuff fades away, the basics will last forever

🔑

15/01/2026

Challenge set up for February! All in aid for mental health. Details on the link.. sign up or donate!

I am taking on The Push-Up Challenge to raise funds for mental health. Funds raised will enable Samaritans to answer more calls for help from those at crisis point or feeling suicidal. You can donate here: https://www.thepushupchallenge.co.uk/fundraisers/stephenpennack

09/01/2026

January can be intimidating in the gym 🫣

If you’re new, unsure, or feeling a bit lost, just know that help is available 🗣️

04/01/2026

Most people don’t fail because they lack discipline.

They fail because they put too much pressure on themselves, too early.

January works better when you slow it down, be realistic, be honest with yourself and your goals

Less, more often, is better than more, less often 😘

31/12/2025

End of the year thought 👇

Most people don’t fail because they’re lazy or unmotivated 

They fail because fitness is still wrapped in guilt, extremes and absolute nonsense 🤯

These are a few myths I’ve seen confuse gym newcomers again and again this year, especially in January 😮‍💨

If 2026 is about feeling stronger, calmer and more confident in the gym, you’re already closer than you think 🤔 🙌

19/12/2025

One thing that people try to beat themselves up with is ‘only managing one session’
(Per week, fortnight, month)

Consistency isn’t doing the same amount every week.

It’s coming back, even when life gets busy, energy dips, or motivation just disappears.

One session still counts.

It all counts.

Keep moving. Keep busy.

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)