Fitness Learning Centre

Teen Weight Training Safety Guidelines for Injury Prevention and Development

April 27, 2026

Teens can and should engage in weight training, but only with proper supervision and programming to prevent injuries. Growth plates are vulnerable, so technique…

How Youth Strength & Conditioning Improves Speed, Power & Athletic Performance

April 8, 2026

Youth strength and conditioning enhance speed, power, and agility. Backed by organizations like NSCA and UKSCA, training from an early age yields impressive results.…

Youth Strength and Conditioning Programmes & Training Tips

April 1, 2026

Youth strength training is safe and beneficial when properly supervised. Tailoring programs to age and sport boosts athletic performance and resilience. The right coaching…

Strength Training At Home – Best Practices & Tips

March 12, 2026

Discover the power of strength training at home with bodyweight exercises and a structured plan. Forget expensive gym memberships. Warm up, cool down, and…

Weight Training for Women Over 50: Proper Form Before Weight Progression

March 4, 2026

Think lifting heavier weights is the key to getting stronger after 50? You might be sabotaging your progress. Discover why that 20-pound dumbbell with…

How Much Protein to Build Muscle? Protein Per Kg Calculations Explained

February 27, 2026

Think you need more protein than the standard recommendations? You're right—but the calculation method you're using might be costing you muscle gains. The difference…

How Much Protein to Lose Weight? Daily Targets by Activity Level

February 26, 2026

Most people follow the standard protein recommendation of 0.8 grams per kilogram—but research shows that's just enough to prevent deficiency, not optimize fat loss.…

Menopause Slow Metabolism Weight Loss Solutions That Actually Work

February 4, 2026

Discover post-menopausal weight loss solutions that work by targeting slow metabolism. Learn how strategic nutrition and tailored exercise, along with expert guidance, can combat…

Proven Methods for Belly Fat Loss After 50

February 4, 2026

After 50, hormonal changes contribute to belly fat, increasing health risks. Effective reduction involves a protein-rich diet, strength training, stress management, and better sleep.…

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

Advice, Guides and Case Studies For All Aspects of Training, Nutrition, Health and Fitness