Fiona’s Challenge

When Fiona, 45, started training with me in October 2023, she faced a dilemma; she had a strong motivation to train but was held back by an old injury that created both physical limitations and psychological barriers.

Her left knee had been problematic for years, making simple movements like squats feel not only difficult but scary. The fear of aggravating her injury was limiting her entire training approach.

"I had a phobia of the barbell squat… but with the right adaptations to address my knee, I can now squat pain-free."

Training Around Restriction, Don’t Avoid It

Rather than avoid squats completely, we treated Fiona’s limitation as input and focus on

• Modified stance to reduce joint stress on the affected knee

• Tempo work to build strength through various ranges of motion

• Unilateral exercises to develop strength around the knee joint (Hello Bulgarian Split Squats)

• Gradual reintroduction of barbell exercise

The goal wasn't to ignore Fiona's limitations; it was to address them.

Personalisation Over Cookie-Cutter Programming

Fiona's program adapted to her daily reality as a special needs educator, a job that is physically and mentally demanding:

1. Job-specific strength: Building the functional strength Fiona needs for lifting, transferring, and physically supporting students throughout long days

2. Flexible session structure based on how demanding her work week had been. Higher intensity on days she felt strong, recovery and mobility focused when work stress was high

The Results

Physical Achievements:

• Pain-free and deep squatting after years of avoiding it

• Increased overall strength across all exercises

• A more balanced physique with a leaner, more defined lower body.

Psychological Transformation:

• Rebuilt trust in her own body's capabilities

• Overcame squatting phobia that had limited her for years

• Gained confidence to challenge herself safely

"His face may not show it, but he's a warm, fun, and knowledgeable trainer to train with."

The Key Insights

• An effective training should leave you feeling accomplished and stronger, not beaten down and dreading the next session.

• Personalisation is non-negotiable. Women in their 40s like Fiona face unique challenges with their hormones, stress, and recovery.

• Most importantly, rebuilding trust is as important as strength building. Fiona's transformation wasn't just physical, it was about rebuilding confidence in her body's abilities!

The Bottom Line

Fiona didn’t just work out randomly, she followed a structured program tailored to her goals. Our every session has a purpose, whether it was to build strength, improve mobility, pratice movement pattern

Her journey from barbell-phobia to pain-free squatting proves that old injuries don't have to define your training future. The key was finding the right balance between pushing forward and listening to her body's signals.

If you're dealing with old injuries, movement anxiety, or feeling like traditional gym approaches aren't designed for your situation, Fiona's transformation shows its possible