Weight Gain & Muscle Building
Build size. Build strength. Build confidence.
If you've always struggled to put weight on, you'll know it can be every bit as frustrating as trying to lose it. We build a progressive muscle-building programme and a realistic eating plan that adds quality size — not just fat — at a pace your body can sustain.
Who it's for
Built for people like you
- Naturally slim 'hardgainers' who find it tough to add size
- Athletes who need more mass and power for their sport
- Over-40s looking to rebuild muscle lost with age
- Beginners who want to fill out their frame
- Anyone rebuilding after illness or a stressful period (with medical clearance where appropriate)
What's included
Everything you need to succeed
Progressive hypertrophy programming
Structured training blocks designed to add muscle steadily, with clear progressions every week.
Coaching on the big lifts
Squats, presses, rows and deadlifts taught properly so you can load them safely and keep growing.
Practical calorie & protein targets
Numbers translated into real meals, so eating more feels manageable rather than a chore.
Strategies for small appetites
Calorie-dense snacks, simple liquid calories and meal timing tricks that make the surplus easier.
Measurements & strength benchmarks
We track size, weight and strength to make sure you're gaining the right kind of weight.
Recovery & sleep guidance
Muscle is built between sessions, so we coach the recovery habits that make growth possible.
Over 40? You're in the right place
Weight Gain after 40
From middle age onwards the body gradually loses muscle unless we give it a reason to keep it. Resistance training plus enough protein is the most effective way to rebuild — and it's never too late to start.
How it works
Your path to full charge
Step 1
Assess
Body composition, appetite, routine and training history.
Step 2
Fuel
A realistic eating plan that adds a steady, sensible surplus.
Step 3
Build
Progressive strength and hypertrophy training, coached rep by rep.
Step 4
Track
Regular check-ins to keep gains lean and progress consistent.
FAQs
Weight Gain questions
Can't see your question? Call us or send a message and we'll get straight back to you.
How much muscle can I expect to gain?
It varies with age, genetics, training history and consistency. Beginners typically make the fastest progress in their first year. We set realistic targets and track progress so you can see exactly what's working.
Do I need supplements?
No. Supplements can be convenient, but food comes first. If a simple protein shake makes hitting your targets easier, we'll show you how to use one sensibly.
I have a small appetite — how will I eat more?
We use practical strategies: more frequent meals, calorie-dense foods, liquid calories and gradual increases so your appetite adapts comfortably.
How often should I train?
Three to four strength sessions per week is ideal for most people building muscle, with each muscle group trained at least twice weekly.
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Ready to get started?
Book your weight gain consultation online in under a minute, or call us to talk it through. We will find a time that works for you.