Fitness Learning Centre

Does Walking Build Muscle After 60? Why It Falls Short

September 9, 2026

Key Takeaways Your Daily Walk Isn’t Doing What You Think It’s Doing I hear a version of this line most weeks from new clients…

Best Age to Start Strength Training by Sport? Earlier Than Assumed

September 8, 2026

Parents ask me this more than almost anything else: what age is it safe to start a child on strength training for their sport?…

Growth Plate Zones: Teen Weight Training Safety Guidelines

August 17, 2026

Lifting will not stunt your teenager's growth. Roger explains how growth plates actually work and the seven rules that keep young lifters safe.

How Long Does Building Muscle After 60 Take? A Realistic Timeline

August 12, 2026

Many people over 60 start strength training, work hard for a few weeks, then decide nothing is happening. That is usually the point at…

A Beginner’s Week-by-Week Strength Plan for the Over-60s

August 5, 2026

I’ve watched it happen too many times in my coaching career. Someone in their 60s or 70s decides to start strength training, reads something…

Can You Build Muscle After 60? The Science Says Yes

August 4, 2026

I get asked this more than almost any other question. People in their 60s, 70s, sometimes their 80s, sitting across from me or messaging…

5 Red Flags in Youth Strength Training Coaches Before Signing Up

July 31, 2026

Key Takeaways I have seen talented young athletes thrive under the right coaching, and I have seen others come in already carrying the signs…

Does Weightlifting Stunt Teen Growth? The Myth, the Science, and What to Do Instead

July 20, 2026

Key Takeaways Weightlifting does not stunt teen growth when training is properly designed and supervised. This is confirmed by the American Academy of Paediatrics…

What Age Can Teens Safely Start Lifting Weights?

July 6, 2026

Every parent worries lifting weights will stunt their child's growth. The science says otherwise. Here is what readiness actually looks like, and what a…

Ger O Brien

Having worked with Roger for a number of years, I can confidently recommend his services. I started training with him a few years ago, and without his knowledge, guidance, and ability to adapt training to suit individual needs, I genuinely don’t think I would have completed a triathlon. His approach has made such an impact that I now have my son training with him as well. As a teenager, I want him to develop a strong foundation in both weight training and nutrition as he moves into adulthood, and Roger is the perfect person to guide him. Roger’s real superpower is his ability to make every person who walks through his door feel that anything is possible, regardless of age, shape, or fitness level.

Liam Crowley

I have worked with Roger for over 5 years. He is a great knowledgeable coach and understands how important strength and conditioning is for an endurance athlete. From working with Roger I not only became a UCD sports scholar but achieved my dream of becoming a professional cyclist. I would highly recommend his services to anyone from beginner to elite level.

Liz Coomey

Roger gives clear instructions and is a good motivator. His teaching techniques are second to none and his hard work has paid dividends with the athletes that he coaches.

Phil Cheetham

Niamh Lucey

Very informative, friendly and supportive .

james symington

Put in place excellent progressive program for my son

Thomas Collins

My personal training with Roger has been life changing. I am 69 years old. For many years I had suffered debilitating issues with my back. Around my mid fifties I had a number of injuries to my lower back. Over the following years I had tried numerous treatments to relieve my pain and discomfort. Steroid injections, Traction, Chiropractor, Osteopath, Acupuncture and infrared lamps. I had joined a gym and had worked different strengthening programmes, which never really helped. The discomfort in my back was always a constant. My situation was actually getting worse. Looking back I think this was a result of being told by some professionals to rest and really mind my back. This resulted leaving me with a weak back, more prone to injury. Which indeed was happening quite often. I remember one occasion going on holiday and being told to just walk slowly and no swimming, just walk in the water. My life had become very restricted. I always loved being active. I had to give up hill walking, my favourite pastime. I dreaded going on an aircraft. Getting in and out of the car was a challenge. I loved gardening and DIY, but these activities were becoming very limited. Again because of the discomfort of sitting I had to give cycling. X-rays and scans showed slipped and bulged discs. I had been trying everything. It was really impacting my life and I was feeling miserable. I was considering surgery as a solution. ARTHRODESIS fusing the damaged vertebrae together or RHIZOTOMY a procedure to sever the nerve roots. I was willing to try anything. Than I heard about Roger from a friend. After taking my history and a detailed examination. I started my training programme. I felt confident with Roger from the very beginning. He really understood my fears around lifting weights. I had a huge fear of injuring my back while lifting. I would be fearful of any exercise involving my lower back. I dreaded Squats and Deadlifts. Roger guided me with and explained in detail every exercise and the importance of technique. This made a huge difference and I gradually got my confidence back. Now 6 years on I sometimes still get anxious with these exercises. Roger knows this and will always reassure me. I got to a point now that all he needs to say is "Tom your back is fine now" and we just have a laugh about it. He knows me better than I know myself, and what my body is capable of. I am amazed at Roger's level of knowledge and understanding of human anatomy. Which give me great confidence. I knew he was genuinely interested in my recovery. This allowed me to push my body in a safe way to gain strength. Roger is an encyclopedia of knowledge and he loves imparting this knowledge to his clients. My training is a full package: Strength training: Diet and meal planning to support a healthy body: A good stretching routine: Rest days for recovery: Good quality sleep. Over the months as I started to feel stronger my pain and discomfort was reducing. I was doing tasks that I hadn't done for years. In the last 2 years I have climbed the highest mountains in Ireland. The highest mountain in Spain. I went to the Alps and Machu Picchu in Peru last year. Currently I am training for my first half marathon in few weeks time. Who knows maybe a full marathon for my 70th birthday. I am planning a trip to Base Camp or Kilimanjaro next year. I owe this new lease of life, which I see as nothing short of a miracle to Roger Adams training programme. My back is now fully healed. I still have my training 3 days a week. I enjoy the routine and it has become a very important part of my life. I would recommend for anyone in pain don't suffer, contact Roger, you won't regret it.

Shane O' Donovan

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