If you’re in your 40s, life is hectic, and you want to feel fitter, stronger, and more confident again but you’re tired of stop-start cycles and gyms that treat you like just another number… you’re in the right place.

You used to be lean. Fit. Strong. Capable.

That version of you still matters to you… and you want it back.

And lately, it shows up in small moments.

Not liking what you see in the mirror and not quite recognising the person looking back.

Clothes not sitting how they used to.

That thought of “I’ll sort it soon”… followed by another week disappearing.

Work. Kids. Life.

You’ve been carrying everything and everyone else for so long that your own health quietly slipped down the list.

Now you’re thinking about starting again.

But it doesn’t feel simple.

Too unfit.

Too long away.

Too out of shape.

Worried you’ll walk in and feel out of place… or like you don’t belong.

Here’s the quiet truth most gyms never say out loud:

Every confident person you see in that gym once stood exactly where you are right now.

That feeling you’re carrying isn’t a barrier. It’s the starting point.

The version of you you think you’ve lost didn’t disappear.

It got buried under school runs, work pressure, tired evenings, and putting everyone else first.

This isn’t about going back to who you were.

It’s about building a stronger, more confident, more capable version of you now.

No pressure to keep up.

No judgement.

No chaos.

Just coach-led sessions, accountability, simple nutrition support, and a clear structure that meets you where you are and builds you forward step by step.

You don’t need confidence to start.

You build it by showing up.

Now here is something real.

One of our members walked into their very first session and broke down in tears halfway through the workout. The anxiety hit hard. Their mind was racing, and the gap between where they thought they should be and where they actually were felt bigger than they expected. They felt further away than they realised, far enough to question everything.

The people around them stepped in. They supported them, encouraged them, and helped them finish the session. But the doubt stayed. They nearly didn't come back.

Then they did.

And the next time, they came back again.

Day after day, it became a fight just to show up. Walking into the gym when they didn't feel like it. Choosing the workout over the sofa. Picking up the kettlebell when everything in them said don't. Stepping on the box. Pushing through the circuits. Battling old habits. The fridge calling their name. Cravings used to manage stress. Comfort eating trying to take over again.

Fighting old habits. Managing stress without turning to food. Ignoring the voice that kept suggesting they quit.

It wasn't easy, but they stayed with it.

Three sessions a week. Structure. Accountability. Support. Small wins stacked on top of small wins.

Then things started to change.

The weight came down. Strength went up. Confidence returned. The things that once felt overwhelming became simple. Exercise. Nutrition. Daily decisions.

No extremes. No obsession. No giving up everything they enjoyed. Just better choices, made consistently.

One hundred sessions later, they were stronger, lighter, healthier, and more confident than they'd been in years.

From someone who nearly quit on day one to someone who now shows up without hesitation.

From "I can't do this" to "This is what I do now."

Tier 1 - Large Group Training (1-12 max)

Foundation coaching

Our signature large group PT programme,

All the benefits of personal training, structured workout, expert coaching, and real accountability in a high-energy group environment.

Perfect if you want community, variety, and a program that keeps you consistent without the premium price tag

Perfect for you if you want the energy of a community to keep you motivated, are upgrading your fitness routine or returning after a break, need to fit effective sessions around a packed schedule, want structure without the cost of one-to-one coaching.

WHAT CONTENDER GETS YOU?

•  3x 45-minute coached large group PT sessions per week, max 12 per group.
• Structured expert-designed group workouts, 
• Monthly recipe packs plus personal nutritional plan, 
• Monthly accountability check-ins, regular progress reviews with your coach

Coach Led Workouts — £8 per class, 

The most effective way to train with a coach. 

Start Contender, claim your membership.

Tier 3–Personal Training

(1-to-1)

Premium coaching

For those who want to fully invest in themselves, Champion is our premium one-to-one coaching program, personal training with maximum focus and expert eyes on every rep of every session. Your coach is 100% dedicated to you, your fastest route to real, lasting results. 

Perfect for you if you want to train with maximum focus and precision, work around specific goals, injuries, or individual needs, accelerate progress with bespoke coaching, have a dedicated coach fully focused on you, train around a schedule built to fit your diary, get expert guidance and accountability at every step, and achieve sustainable results that speak for themselves.

WHAT CHAMPION GETS YOU?

• 2x one-to-one PT sessions per week, your coach, your focus,
• One group class per week to stay connected to the community,
• Monthly recipe packs and personal nutrition plan,
• Weekly accountability check-ins, regular progress reviews with your coach,

 Private Coaching — £35 per session.

Expert guidance, fully flexible, results that speTier 3–Personal Training

(1-o-1)

Built for busy adults 40+ who want structure, energy, and a group that actually shows up for them.

Capped at 12 so coaching never gets lost in the crowd.

Train alongside like-minded people, push a little further each week, and feel momentum build fast.

Built for busy adults 40+.

Every session is designed entirely around you, your goals, your struggles, your starting point.

Fully private,

No adapting to anyone else. No split attention. Just a coach fully dedicated to your body, your movement, and your progress.

Every rep is coached. Every session has purpose. Every decision is focused on you alone.

This is the most direct route to real, lasting change.graph

"Confessions of a two week wonder......here goes.....

You get those people in life, the ones who sign up for everything with the best intentions of following through, but end up giving up after a week or two....that was me! But something happened here at Instinct that made me change my mindset....I wanted to keep coming, I wanted everything to hurt, I wanted to keep challenging myself, I wanted to lift more, I wanted to spend time with other like minded people and it feels great!"

"Fast forward 11 months, I'm stronger, fitter and healthier than ever before, 1.5 stone down and I'm beginning to feel comfortable and confident in my own skin, which is a feeling that is absolutely priceless!"

"I’ve found Instinct Boxing and Fittness really great for my weight loss journey, I’m an 44 year old male and used to weigh 134kg now I’m down to 110kg. The staff have helped me keep motivated and pushed me through to achieve this. I still have a way to go but with the teams help I know I’m going to achieve my goal."

"So if you’re nervous or self conscious about training then this is definitely a great place to come, as all the people are great and staff encouraging. You don’t have that gym culture that makes you feel and outsider, you feel welcomed and supported."

"I really can’t say enough great things about instinct and the team."