Build a Strong, Lean Physique — Without the Injuries That Usually Stop Progress

Ash has been training with Bartek for over a year, working remotely while based in New York.

With two inherited heart conditions, he was advised by his doctors to improve his fitness but required a structured and carefully managed approach. Training was tailored around medical guidance, with close attention to safety, progression, and long-term consistency.

Over the past year, Ash has improved his fitness, lost weight, and developed confidence in training — maintaining consistent progress through online coaching.

Neil is an investment professional who has been training consistently for 10 months through the Fortis coaching system.

In this testimonial he explains how structured programming, accountability and a long-term training approach helped him stay consistent and eliminate recurring back issues that had previously disrupted his training.

This review reflects the type of outcomes Fortis coaching aims to deliver: consistent progress, intelligent training, and reduced setbacks.

Antonios experienced chronic lower back pain, largely driven by long hours sitting and frequent travel. This made him cautious around training, particularly concerned about being pushed too hard in the gym and triggering flare-ups.

Since starting coaching, the focus has been on structured, progressive strength training alongside clear strategies to manage and prevent flare-ups.

Over the first 6 months, Antonios increased his bench press from 110 lbs for 10 reps to 155 lbs for 10 reps — despite being in his late 60s — while maintaining consistent training without setbacks.

Alongside improvements in strength, his back pain has become significantly more manageable. Flare-ups are now less frequent, and when they do occur, he understands how to adjust training to stay in control. In one session, pain reported at 4/10 reduced to 0/10 by the end of the session through appropriate load management and exercise selection.

He now reports feeling stronger, more confident in training, and better equipped to manage his back long-term.

Jonathan works in a high-demand legal role, often spending extended periods seated during intense cases, which contributed to back and shoulder pain and made consistent training difficult.

He had previously tried physiotherapy, but struggled to maintain consistent progress alongside his workload.

Since starting, the focus has been on structured, progressive strength training informed by a physiotherapy background — designed to fit around a demanding schedule while preventing flare-ups.

Over 11 months, Jonathan reduced both back and shoulder pain to 0/10 while maintaining consistent training throughout.

During this time, he also lost 12 lbs and significantly improved strength:

• Bench press increased from 66 lbs to 132 lbs for 10 reps
• Squat progressed to 176 lbs for controlled reps

All progress was achieved without flare-ups, through a structured approach that prioritised load management and long-term consistency.

He now reports feeling stronger, pain-free, and able to train consistently alongside a demanding workload.