https://www.facebook.com/102804934762623/

Stephen Pennack PT

Home
United Kingdom
London
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.

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

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

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!

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!

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)

Address

London

Website

facebook.com

Alerts

Be the first to know and let us send you an email when Stephen Pennack PT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Help Mind Body
Acorn Andrology
Enfield