Instagram story viewer> @_strongsquad_> Posts

Strong Squad

@_strongsquad_

852

followers

2217

following

Personal Training & Nutrition 🏋🏼🥗
📍 London
Co-founders: @s_a_bo & @chiarasbeats
Certified L2/L3 PT / Olympic Lifting /
@eiq_nutrition
Work with us:

POSTS STORIES REELS TAGGED

Training for life, not just the gym. 🏔️

I’m off to Nepal for my first big expedition!
A major personal test, but while I’m away, StrongSquad doesn’t stop.

@chiarasbeats is holding down the fort for 1-on-1 Personal Training and Nutrition Coaching right here in London.

If you’re ready to level up, hit the link in bio to book your session with her or just DM .

I’ll be back on the gym floor mid-November, stronger and more knowledgeable than ever.

Let’s work together 👊

📍 London

🔗 strongsquad.co.uk by @_strongsquad_

152

13

14 days ago

1% better every single day. ⚡

Build functional strength. Move like an athlete. 💥

Whether you're training for a sport or just want to get stronger, this class is designed to push your limits with smart, explosive programming.

🗓️ Every Wednesday at 7:15 AM
📍 @sabaideemta

#strengthandconditioning #londonfitness #muaythai #gymmotivation taken in London, United Kingdom by @_strongsquad_

52

4

2 months ago

I think we can all agree that we LOVE CHIARA 💖

@_strongsquad_ @chiarasbeats taken in Bermondsey by @_strongsquad_

83

14

6 months ago

One is learning the fundamentals, the other is pushing for peak performance. 🏋️‍♂️🏋️‍♀️

Weightlifting requires a different approach for every level. Whether it’s building a solid technical foundation or fine-tuning the details for maximum power, the focus remains the same: consistency and precision.

Different goals, same discipline."

"DM for coaching inquiries. 📩"

#weightlifting #training #personaltraining #fitnessmotivation #performance taken in Shoreditch by @_strongsquad_

36

0

7 months ago

Interested in 1:1 coaching? Get in touch to find out more about our private coaching services.

📧 hello@studio-soma.co.uk

#personaltraininglondon #personaltraining #strengthtrainingforwomen taken in London, United Kingdom by @_strongsquad_

15

4

8 months ago

Why Speed Matters: Understanding Eccentrics

This training method focuses on an incredibly fast eccentric phase—that's the moment the muscle is lengthening under tension (like lowering into a squat or drop).

Force Absorption: By making the eccentric phase fast, we force the muscles and tendons to quickly absorb a high load. This is how we build the strength required to "put on the brakes" during dynamic movements like sprinting or landing.

Explosive Power: The faster you absorb and reverse the motion, the more elastic energy you store, which is then immediately released.

This is called the Stretch-Shortening Cycle.

In simple terms, we are teaching the body to absorb a high impact and instantly convert that stored energy into maximum, explosive power. This is fundamental for athletic performance, agility, and injury prevention.

•

•

•

•

•

•

StrengthAndConditioning #StrengthTraining #SC #FunctionalFitness #AthleticPerformance #Workout #GymLife #FitnessMotivation #TrainHard #ProgressNotPerfection #Lifting #FitnessReel #buildstrength taken in Dalston, Kingsland Road by @_strongsquad_

43

1

a year ago

A lot of people stop their sets when the weight starts to feel a little heavy. That's a good start, but it's not where the magic happens. The truth is, the most important reps are the ones you have to fight for—the ones where you're training close to failure.

Training close to failure creates maximum muscle fiber recruitment, a key driver of hypertrophy (muscle growth) and strength. By pushing your body to its limits, you force your muscles to adapt and rebuild stronger.

Of course, this doesn't mean you need to move the same weights as the person next to you as everybody is very different. But if you have never had to fight for those last couple of reps, maybe it's time to change.

Shout out to our incredible @thecaciottaffumicata , one of the toughest people we know. We are constantly in awe of your progress and commitment 🩷

Have any questions on the topic or need some guidance with your workouts? Just send us a DM ✉️
.
.
.
.
#trainingtips #training #strength #strengthtraining #resistancetraining #fit #strongwomen #womenshealth #squat #weightlifting #fitnessmotivation #fitness #womenwholiftweights #lifting #grinding taken in London, United Kingdom by @_strongsquad_

49

6

a year ago

80

6

a year ago

74

3

a year ago

Carrot cake overnight oats 🥕

Autumn is coming and we are getting in the right mood with this nutritious breakfast idea. Deets below 👇🏼

For the oats:
- 50g oats
- 7g chia seeds
- 40g grated carrots
- 20g powdered peanut butter (can substitute with protein powder)
- 1 teaspoon maple syrup / honey
- 120ml milk
- 70g greek yoghurt
- 1 pinch of salt
- Nutmeg
- Cinnamon
- Optional: chopped nuts, raisins

For the topping:
- 10g Biscoff Spread
- 50g greek yoghurt

Mix all the ingredients for the oats in a jar.

Melt the Biscoff spread in the microwave for about 20 seconds, add the yoghurt and mix well. Pour over the oats mixture.

Let the overnight oats rest in the fridge for at least 3 hours but ideally overnight.

Enjoy 🥄
.
.
.
#fit #fitness #healthylifestyle #healthyfood #balance #balancedmeals #breakfastideas #breakfast #oats #overnightoats #mealideas #mealprep #training #fuel #fuelyourbody by @_strongsquad_

16

2

a year ago

Meet Mia ✨

When Mia started with me in February, she was looking for a fresh start to improve her strength and fitness. Fast forward to today, and her progress has been amazing!

We started by creating a sustainable routine that fits her lifestyle. We worked on mastering proper technique for complex movements and gradually built her confidence with heavier weights. But the real win? It's not just about the physical gains. We focused on building a positive relationship with exercise, using it as an empowering tool to celebrate her body's strength and capabilities.

She has showed up to every single session with a positive attitude and curiosity and I couldn't be prouder of her 🩷

(Don't trust that cute smile though, she can incinerate you with a look if you sneakily add an extra rep to her sets 👀🔥)

If you need guidance in your own journey, send us a message to see how we can help you 🏋🏻‍♀️
.
@miasbarb
.
.
.
.
#fitness #fitnessmotivation #fit #training #trainingtips #TrainSmart #weightlifting #weighttraining #resistancetraining #womenshealth #womenlifting #strong #strongwomen taken in London, United Kingdom by @_strongsquad_

26

4

a year ago

I posted a video yesterday about combining deadlifts and deficit deadlifts. Let's dive into why this can be a great strategy, especially when it comes to training for strength versus hypertrophy (muscle size).

The standard deadlift (sumo or conventional) is one of the best exercises for building raw strength. However, for hypertrophy, it's not the most effective because the muscles involved (like your hamstrings and glutes) aren't taken through their full range of motion.

But here's a simple fix: the deficit deadlift. By standing on a plate or block, you increase the amount of knee and hip flexion, taking your hamstrings and glutes through a deeper stretch. This makes it a fantastic tool for muscle growth.

So, if you're like me and want to build strength while also increasing muscle size, it can be a good idea to include both lifts in your program.

This is just one example of how the specific exercises you choose can have a huge impact on reaching your goals.

Struggling to figure out your training? DM me and let's chat.
.
.
.
.
#fitness #fitnessmotivation #weightlifting #healthylifestyle #training #fit #strength #resistancetraining #strenghttraining #hypertrophy #hypertrophytraining #deadlifts #deadlift #trainingtips #TrainSmart taken in London, United Kingdom by @_strongsquad_

15

0

a year ago