Personal Training for Longevity: London

At Fitness Lab, there's no such thing as one-size-fits-all - and that's especially true as a person's body ages. As we approach and enter middle age, muscle mass can reduce, bone density declines and changing hormones can alter everything from mood and sleep to our ability to focus.

While these changes might be gradual, left unaddressed, they can impact your life in a number of ways - not least a susceptibility to health conditions, injury, or posture-related discomfort. In some cases, these factors can even play a part in a person's life expectancy.

At Fitness Lab, we have real clients who continue to prove that these factors are not inevitable. With a combination of resistance training, aerobic exercise, and slight lifestyle adjustments, our personal trainers will help you to understand that age really is just a number.


The Importance of Longevity

Longevity isn't just about adding years - it's about making sure you're looking after yourself in a way that lets you enjoy those years with the kind of energy and physique most people consider impossible or impractical.

You might be exploring personal training because you don't feel like you've got the energy or body shape you had 10 years ago. Then again, you might be feeling great and eager to keep that feeling long into the future. Whatever your situation, personal training with a focus on strength training sessions to promote longevity will make a significant difference.

What's more, with sessions delivered one-to-one in well-equipped private pods in any of our three central London locations, the pitfalls of busy public gyms won't stand in your way.

Why Aerobic Exercise and Strength Training Matters as You Age

As our bodies age, they naturally undergo physiological changes, from the loss of muscle mass to decreased heart and lung efficiency. Unfortunately, age also brings a heightened risk of certain conditions and diseases, not least cardiovascular disease, osteoporosis, and dementia.

A fitness program that combines muscle-strengthening exercises and cardiovascular exercises is an excellent way of stimulating your body to maintain muscle mass and build heart and lung efficiency - proven to offer health benefits that directly counteract the signs of ageing and reduce the risk of serious age-related disease.

The best part is, you don't have to become a pro at lifting weights or a marathon runner to harness these benefits. Science tells us that taking part in a well-structured program that combines these elements for just a few hours each week will have a positive effect.

What Does Science Tell Us About Longevity Training?

  • Inactive adults experience a 3% to 8% loss of muscle mass per decade 
  • As little as 30-60 minutes of strength training per week reduces all-cause mortality by 10-20%  
  • Strength training improves sleep quality and duration, adding 40 mins per night vs. 23 mins gained from aerobic exercise only
  • Regular exercise can reduce the risk factor of some common cancers by between 20-50%
  • Resistance training diminishes depression and anxiety in adults and delays the onset of Alzheimer's
  • Regular physical exercise can reduce the occurrence of Type 2 diabetes by up to 59% 
  • Doing regular exercise can reduce the frequency of back pain attacks by almost 50%

What We Do Differently

At Fitness Lab, we don't encourage extremes. If you're familiar with boot camp-style sessions of vigorous aerobic exercise that crop up on social media, you might be surprised (and possibly relieved) to hear that we do things differently.

Rather than making exercise a punishment to be endured, we aim to help you create sustainable habits. The reason is simple; the person who makes small but noticeable differences to their health habits over the course of months will almost certainly see greater benefits than the person who adopts an extreme diet and intense gym regime, only to find themselves exhausted and disheartened after a week or two.

Sure, you'll work up a sweat during your sessions - but instead of pushing you until you drop, our plans will focus on realistic aerobic exercise and weight training to build muscle strength. Trust us; you'll be astounded at what can be achieved.

Adding Accountability and Support

There's no end of health and fitness advice available online - ranging from evidence-backed science to harmful fads and trends. Ultimately though, even the best online advice lacks two key elements - accountability and support.

At Fitness Lab, your personal trainer is there to add both of these things if they're helpful for you. Don't worry - that doesn't mean judgment about an extra glass of wine, a couple of late nights, or a missed daily step count - instead, it means real encouragement, advice and support to help you get the shape or level of fitness you're aiming for.

You're even welcome to share health information with your coach if it would be useful. From daily calorie goals and steps to body composition information. We're always happy to cast an experienced expert eye over any information and help you work towards your goals.

Why not take a look at our facilities?


Are You Too Old to Start?

Whether you're reading this in your 30s, your 80s, or anywhere in between, it's never too late to positively impact your health with some level of physical activity.

Adding even light cardiovascular and muscle-strengthening exercise habits to your week helps manage weight, enhance bone density, aid balance and coordination, improve upper body strength, reduce the risk of chronic disease, build functional mobility, boost your metabolism, improve cholesterol levels, aid blood sugar control, improve blood pressure, and bolster your immune system.

If that isn't enough, a workout routine that's designed to prevent muscle loss and boost longevity will almost certainly enhance your mental health too. The right kind of exercise will regulate the production of a wide range of hormones, helping to support better sleep, improved focus, mood stability, and general feelings of well-being.

So no - you're not too old to start. With a hugely experienced team at Fitness Lab, we can support your journey to better health regardless of age.

What's the Next Step if You'd Like to Explore Longevity Training?

If the idea of longevity training sounds good, we'd encourage you to book a free consultation here at Fitness Lab. When you do, one of our friendly and professional coaches will have an in-depth chat with you about what you'd like to achieve.

A consultation is a completely obligation-free way to see if you like the private environment at Fitness Lab and our general way of communicating and working. We focus on building a deep understanding of you and your goals - and then giving you a genuinely bespoke training program that will take you there.

We'll also carry out a detailed movement assessment and body composition analysis - to figure out what's working well and what isn't, so we can truly personalise your sessions to get you stronger, moving better, and feeling better. Of course, we're also more than happy to talk about other lifestyle factors that might turbo-charge your fitness journey.

Also, because life can be unpredictable at times, we'll also tell you about our online personal training facilities - including the Fitness Lab app. Perfect if life, work, or anything else prevents you getting into one of our studios from time to time!


A Word From Our Clients

Based on 139 reviews
Fi Kim
Fi Kim
Great, clean facilities and tailored programs that have helped me with my fitness and health goals. Everyone is very kind & supportive, which makes for the perfect environment to train in. My PT Matt has helped me build strength as well as aid with the recovery of longterm muscle injuries. Highly recommend Fitness Lab.
tom graham
tom graham
Brett and Soho Fitness Lab are quite simply the best PT team I have trained with. Professional, knowledgeable and fantastic at tailoring a very tough work out with adaptions for my various historical injuries. The results speak for themselves. I can't recommend them highly enough!
Simon Purton
Simon Purton
Unbelievable professional in everything they do and it feels like the client is at the centre of everything with the strength and conditioned tailored specifically to goals and needs. Would recommend them to everyone
Darryl Samaraweera
Darryl Samaraweera
I've been training with Olivia at Soho Fitness Lab since the beginning of December and the experience has been brilliant. As a newbie to working with a P/T I was nervous going into it, but from the first session I saw I had nothing to worry about. The space is unlike your usual gyms - it’s private and just the right size, and has a smart feel to it. It's a perfect spot for pre-work workouts if you are in or around Soho, or live there like I do. Never thought I'd be happy getting up at 6am to go to the gym but always look forward to it as I see the progress I am making!
Michael Ash
Michael Ash
My experience with the FitnessLab team has been great. They listened to my ailments and put together an excellent program so that I can get on the road to recovery. Can’t recommend enough!
Sean S
Sean S
I’ve recently started training with James after a bit of a hiatus with my fitness. He really gets where I’m coming from, as I’m working around old injuries. The sessions are a lot of fun and I feel great afterwards. He really know what he’s doing and I’m excited to be back on the right path.
Matt Black
Matt Black
Going to miss this place! Rhys was a top trainer 👏 highly recommend for those looking to progress in succeeding and living a healthy lifestyle 💪
Elio Elia
Elio Elia
I've found the team at Fitness Lab to be very professional, knowledgeable and flexible based on my capabilities and fitness goals. My PT, Rhys has been a great help in tailoring sessions and even adapting them whilst I had some sporting injuries. He has also taken the time outside of sessions to send tips on diet, demo videos of exercises to do at home and just generally communicate with me outside of the hourly sessions to keep me motivated, which is not something you normally get from past experiences elsewhere. I would highly recommend Fitness lab if you're serious about improving your fitness and/or have hit a brick wall with your 'run of the mill' PTs out there. It's well worth it in my opinion.
Max Lom-Bor
Max Lom-Bor
Professional, knowledgeable and personal. I had a really brilliant trainer in Rhys who helped me achieve and even surpass my fitness goals while making the whole thing seem fun and manageable. No idea how. Class act, class gym 👍

We’re here to help. Complete the short form below and one of the team will be in touch

Main Form New
Copyright © 2023 Brett James Fitness Limited trading as Fitness Lab. Registered in England & Wales 08058367. All rights reserved.