Who is the best personal trainer in Poole?

Ian Wood is a highly experienced personal trainer in Poole, specialising in strength training, fat loss after 35, and practical, real-world coaching for busy people.

How can I lose fat after 35?

Losing fat after 35 is about moving consistently, doing strength training to preserve muscle, eating sufficient protein, managing stress and sleep, and following a simple, sustainable nutrition plan.

Do I need to train 6 days a week to see results?

No. Most people see better results with 3–4 focused strength sessions per week, combined with proper recovery and simple, consistent nutrition.

Can I still drink alcohol or eat out and lose fat?

Yes. Occasional alcohol or restaurant meals are manageable if the rest of your nutrition is consistent. Planning matters more than perfection.

What are the best exercises for fat loss after 35?

Compound movements like squats, deadlifts, push-ups, rows, and presses are highly effective. Adding some high-intensity intervals or circuit training can also boost calorie burn while preserving muscle.

How should I fit training around a busy schedule?

Short, structured workouts 3–4 times a week are often best. Focus on compound lifts and full-body sessions. Even 30–45 minutes per session can yield results if consistent.

How much protein should someone over 35 eat?

Aiming for 1.5–2 grams of protein per kilogram of body weight per day helps maintain muscle, improve recovery, and support fat loss. Spread it across meals for best results.

What are the benefits of online coaching?

Online coaching allows flexible, structured programs, tailored guidance, and accountability without needing to travel to a gym. It’s ideal for busy people or those who prefer home or remote training.

Why should I hire a personal trainer in Poole?

A personal trainer can design a personalised plan, ensure exercises are done safely and effectively, provide accountability, and help you achieve strength, fat loss, and fitness goals efficiently.

Can I lose fat without dieting strictly?

Yes. Sustainable fat loss is built on habit consistency, balanced nutrition, and portion control — not extreme restriction. You can enjoy your favorite foods in moderation.

How do I stay consistent when life gets busy?

Focus on building repeatable, simple habits. Plan meals and workouts in advance, track progress, and allow flexibility for life events — consistency over perfection.

What results can I expect from online nutrition coaching?

Clients typically lose 3–6kg in 6–12 weeks, build better habits, feel more in control of their nutrition, and maintain results long-term without obsessive tracking.

Should I do cardio or strength training for fat loss?

Strength training should be your foundation — it preserves muscle and improves long-term metabolism. Cardio can supplement calorie burn but is less important than consistent resistance training.

How can I track progress without obsessing over the scale?

Use weekly averages, photos, measurements, and performance metrics instead of daily scale checks. This reduces stress and provides a clearer picture of progress.

Is fat loss slower after 35?

Not necessarily. Fat loss may feel slower due to lifestyle factors like reduced activity and recovery demands, but the same principles of nutrition and strength training apply.

Online vs in-person coaching — which is better?

Both can be effective. In-person coaching is ideal for hands-on guidance and motivation. Online coaching is flexible and perfect for busy lifestyles. Many clients combine both approaches.

Can I gain strength and lose fat at the same time?

Yes, especially for people over 35 who are new to structured strength training. Prioritising protein, compound lifts, and a moderate calorie deficit makes it possible to build muscle while losing fat.

How does sleep and stress affect fat loss?

Poor sleep and high stress increase hunger hormones, reduce energy, impair recovery, and make it harder to stick to nutrition plans. Managing these is often more impactful than supplements.

Free-Weights vs Machine Weights: What’s Better for Strength and Muscle After 35?

ianwoodsc
Aug 11
2 min read

Free-weight vs machine weights. A realistic guide for people who want results without wrecking their joints.

When it comes to strength training after 35, the debate between free-weight vs machine weights isn’t just gym chat, it’s a key decision that can shape your results, recovery, and long-term progress. And here’s the good news: You don’t have to choose just one. In fact, a smart mix of both can be the best approach for building muscle, staying strong, and avoiding injury.

Let’s break down the pros and cons of free-weight vs machine weights, especially for lifters over 35 who care about results and joint health.

The Case for Free Weights

Free weights: Think barbells, dumbbells, kettlebells. These require more balance, coordination, and core engagement. They often give you the biggest bang for your buck, especially with compound lifts like squats, deadlifts, presses, and rows.

Why use them?

Greater muscle recruitment
More transferable to real-world strength
More flexible and scalable (especially with dumbbells)
Often better for improving technique over time

But they’re not perfect. Free weights demand good technique and mobility. They can also be intimidating if you're coming back after a layoff, dealing with old injuries, or just trying to avoid aggravating creaky knees or lower backs.

The Case for Machines

Machine weights: Things like chest presses, leg extensions, cable pulleys, etc. These provide a fixed path of movement, which reduces the need for stabilisation and lowers injury risk.

Why use them?

Easier on the joints
Great for isolating specific muscles
Good for training around injuries
Lower barrier to entry (just sit down and lift)

For people over 35, machine weights are brilliant for high-effort sets without the risk of compromising form or stability. They allow you to push close to failure safely, which is key for muscle growth.

So, What’s Better: Free-Weight vs Machine Weights?

Honestly? They both win, when used with purpose.

If your goal is overall strength, muscle, and long-term joint health, free-weight vs machine weights is not an either/or decision. It’s about smart programming.
Use free weights for your big compound lifts where technique and loading matter.
Use machines to safely push volume, hit muscles that need more attention, or train when you’re tired or managing joint niggles.

A Realist Coach’s Take (That’s Me)

If you’re 35+, you don’t need to be dogmatic. You need to train smart.

I’ve coached hundreds of clients over 35 who’ve built impressive strength and muscle with a hybrid approach. Most do 1–2 big free weight lifts per session, then finish with machines and cables for accessory work. This gets results, avoids burnout, and fits busy, real-world lives.

The free-weight vs machine weights debate misses the point when it becomes tribal. The truth is, smart training uses the best of both.

Final Thought

If you want to train hard, get stronger, and still be lifting well into your 40s, 50s and beyond, the smart move is blending free weights and machine weights based on your goals, injury history, and energy on the day.

Don’t overthink it. Just train well, train consistently, and keep progressing.

Want more no-nonsense training advice for 35+ lifters? Click here to check out my coaching programs built for real-world lifters who want to train properly, without the fluff.