Columbia Personal Training

🔥 MEN’S 35+ | 16-WEEK HORMONAL OPTIMIZATION PROGRAM

Starting 31st August 2026 at Columbia Personal Training, Derrytrasna.

A 16-week programme specifically for men aged 35+, combining structured strength training, health monitoring and lifestyle support to improve:

✅ Strength & muscle
✅ Body composition
✅ Energy & performance
✅ Hormone & metabolic health

🏋️ TRAINING

Up to 4 coached strength & resistance training sessions per week, focused on progressive resistance training, building muscle, increasing strength and reducing body fat.

Morning Sessions | 5:30am–6:15am
Mon • Tue • Thu • Fri

Evening Sessions | 7:15pm–8:00pm
Mon • Tue • Thu

Saturday morning session also available
Time TBC.

🩸 BLOOD TESTING & HEALTH ANALYSIS
Pre-programme blood testing covering testosterone and other important hormone and health markers.

👨‍⚕️ MEDICAL OVERSIGHT & TRT
Results reviewed by a medical professional. Where clinically indicated, TRT can be considered following medical assessment.

📊 METABOLIC HEALTH
Glucose monitoring and education around insulin sensitivity and metabolic health.

🥗 NUTRITION, SLEEP & RECOVERY
Practical guidance to support your training, recovery and results throughout the 16 weeks.

📍 Columbia Personal Training, Derrytrasna

🚨 STARTS 31ST AUGUST 2026

📲 WhatsApp now for prices, full details and to secure your place.

16 weeks. Train with purpose. Get stronger. Improve your health.

MEN’S 35+ | 16-WEEK HORMONAL OPTIMIZATION PROGRAM

We’re getting ready to launch our 16-Week Men’s Hormonal Optimization Program at Columbia Personal Training.

This is aimed specifically at men aged 35+ who want to improve strength, body composition, energy, fitness and overall metabolic health.

This isn’t simply another gym programme. The goal is to combine structured training, medical testing and lifestyle changes to look at the bigger picture of male health and performance.

🕐 PROGRAMME DAYS & TIMES

Participants will have access to 4 coached strength and resistance training sessions per week from the following timetable:

MORNING SESSIONS
Monday: 5:30am – 6:15am
Tuesday: 5:30am – 6:15am
Thursday: 5:30am – 6:15am
Friday: 5:30am – 6:15am

EVENING SESSIONS
Monday: 7:15pm – 8:00pm
Tuesday: 7:15pm – 8:00pm
Thursday: 7:15pm – 8:00pm

SATURDAY MORNING
Additional Saturday morning session available.
Time to be confirmed.

WHAT’S INCLUDED?

🏋️ 4 Coached Strength & Resistance Training Sessions Per Week
The training at Columbia will focus specifically on progressive strength and resistance training, with the aim of building and maintaining muscle, increasing strength and improving body composition.

🩸 Pre-Programme Blood Testing & Health Analysis
Blood work looking at testosterone alongside other important hormone and health markers, with medical oversight.

👨‍⚕️ Medical Oversight & TRT Where Indicated
Results will be reviewed by a medical professional. TRT is not automatically included and would only be considered where blood results and medical assessment indicate that it is appropriate.

📊 Glucose & Metabolic Health Monitoring
We’ll look at blood-glucose response around training and help participants better understand insulin sensitivity, food choices and metabolic health.

😴 Nutrition, Sleep & Recovery
Guidance around nutrition, sleep, stress management and recovery to support the work being done in the gym and maximise results over the 16 weeks.

THE 16-WEEK GOAL

✅ Increase strength
✅ Build and maintain lean muscle
✅ Reduce body fat
✅ Improve energy and performance
✅ Support hormone and metabolic health
✅ Build sustainable training and lifestyle habits

This programme is for men who are prepared to train properly and commit for the full 16 weeks.

You don’t need to already be fit or have years of gym experience. You just need to be prepared to commit and put the work in.

📍 Columbia Personal Training, Derrytrasna.

🚨 PROGRAMME STARTS 31st AUGUST 2026

📲 WhatsApp now to find out prices, get the full programme details and secure your place on the 16-week programme.

ANYONE SELLING THE 2 JOHNNIES TICKETS FOR TONIGHT ?

What does a typical week at Columbia Personal Training look like?

One of the questions we’re asked most often is, “What do your training sessions actually involve?”

Here’s a typical week with us…

💪 Monday – Push Session
A resistance-based workout focusing on your chest, shoulders and triceps, finished with around 20% conditioning to improve your fitness.

🏋️ Tuesday – Pull Session
We switch the focus to your back and biceps, again finishing with a short conditioning block.

🔥 Thursday – Push Session
A different push workout to build strength, muscle and confidence, with conditioning to finish.

💥 Friday – Pull Session
Round off the week with another pull session, progressing from earlier in the week and ending with conditioning.

🦵 Every resistance session also includes leg and core work, meaning you’re training your whole body throughout the week.

🏃 Saturday – Conditioning Class
A fun 45-minute session designed to improve fitness, burn calories and build endurance in a supportive group environment.

Session Times

📍 Monday, Tuesday, Thursday & Friday
• 06:15am
• 10:00am

📍 Monday, Tuesday & Thursday Evenings
• 18:15pm

📍 Saturday Conditioning
• 8:30am or 9:00am

Every session is fully coached, suitable for all fitness levels, and takes place in our private training facility. Whether your goal is to lose body fat, build strength, improve your fitness or simply feel better, we’ll guide you every step of the way.

If you’d like to find out more or come along and experience a session for yourself, send us a message. We’d love to welcome you to Columbia Personal Training

TRT now being recommended for US military who are over 30!

Especially for veterans who may need treatment for mental health.

https://www.instagram.com/reel/Da6hd8YMWg_/?igsh=MnhqbWFuODBlN25k

🔥 FREE SATURDAY CONDITIONING SESSION 🔥

Thinking about joining our semi-private personal training but not sure if it’s for you?

Come along tomorrow morning and experience it for yourself.

📅 Saturday
🕘 9:00am - 9:45am
💷 Completely FREE

Our Saturday conditioning sessions are suitable for all fitness levels, with plenty of encouragement, a great atmosphere, and a workout that will challenge you in the right way.

If you’ve been saying, “I’ll start next week,” make tomorrow your day.

📩 Send me a message to book your free place. Spaces are limited.

Men’s Hormonal Optimisation Programme – Starting Mid-August

This isn’t just another fitness programme.

Every client will begin with comprehensive blood testing through a local doctor, looking at key health biomarkers, including testosterone levels and other important markers that can influence energy, recovery, muscle growth and body fat.

Throughout the programme, we’ll also monitor blood glucose before and after training sessions, helping you understand insulin sensitivity and how your body responds to exercise and nutrition. You’ll learn practical strategies to improve metabolic health and make body fat reduction more effective.

If you’re a man over 35 who’s serious about improving your health from the inside out, places are now filling for our mid-August start.

📩 PM via WhatsApp !

MEN’S HORMONAL OPTIMISATION PROGRAMME

A lot of people ask what the programme actually looks like, so here’s how it’s structured.

This isn’t a quick fix. It’s a structured programme designed to build strength, improve body composition and optimise your hormonal health over time.

✔️ 19-week programme
✔️ 16 weeks of progressive training
✔️ 3 weight training sessions each week
✔️ Every 4 weeks of hard training is followed by a deload week to allow your body to recover, adapt and come back stronger.
✔️ 2 conditioning sessions each week, completed in a second gym where your membership is included as part of the programme.

You’ll also have the choice of:
• Small men-only semi-private coaching sessions.
• 45-minute one-to-one personal training sessions.

Every part of the programme has been planned to maximise results while reducing the risk of burnout and injury. Recovery is just as important as the training itself.

The next programme starts mid-August, and places are already beginning to fill.

If you’re a man aged 35+ and you’re ready to invest in your health, strength and performance, WhatsApp asap!

MEN 35+ HORMONAL OPTIMISATION PROJECT

The response so far has been fantastic, and places are already starting to fill.

We’re now opening the next round of applications, with the programme due to start in mid-August.

This isn’t just another fat loss programme. It’s a structured 16-week coaching system designed to help men over 35 improve their body composition, build strength, optimise their health, and perform at their best.

The programme includes:
✅ Comprehensive hormone and health screening
✅ Strength-focused training
✅ Sleep, recovery and lifestyle coaching
✅ Medical testing and ongoing monitoring
✅ Support from a local doctor throughout the programme

To suit different schedules and preferences, you’ll be able to choose from:
• Men-only small semi-private group sessions
• One-to-one 45-minute personal training sessions

Whether your goal is to lose body fat, regain energy, improve your testosterone profile, build muscle, or simply feel like yourself again, this programme is designed to give you a structured, evidence-based approach with professional coaching every step of the way.

Places are limited and are already beginning to fill.

If you’d like to find out more or reserve your place before we officially begin in mid-August, PM via WhatsApp for more information.

☀️ THE JULY FORTNIGHT OFFER ☀️

The July Fortnight is here, and we’re launching a special offer for anyone over 35 who’s been thinking about getting started with us.

🔥 JOIN NOW AND GET YOUR FIRST 2 WEEKS COMPLETELY FREE 🔥

Come along, get stuck into the training, meet the coaches, experience the atmosphere and see exactly how our training works before your first paid block even begins.

🏋️ OUR TRAINING IS DIFFERENT

The majority of our sessions are focused on weight/resistance training. We believe that as we get older, building and maintaining strength becomes more important than ever. Our sessions are designed to help you get stronger, build muscle, improve mobility and keep your body capable and resilient as the years go on.

You don’t need any previous weight training experience. Everything is fully coached, and the training is adapted to suit your current fitness level and ability.

✅ Semi-Private Personal Training for over 35s
✅ Training focused mainly on weight/resistance training
✅ Fully coached sessions
✅ Strength training
✅ Conditioning
✅ Suitable for all fitness levels
✅ Train as often as you want across our weekly timetable
✅ Private training facility
✅ Small groups of just 4 to 6 people

Whether you’ve been thinking about getting back into training, need a push to get started, or simply want to try something different, this is the perfect opportunity.

🔥 2 WEEKS FREE
🔥 OVER 35s TRAINING
🔥 NO CONTRACTS

PM via WhatsApp for more info.

Columbia Personal Training

Columbia Personal Training I now offer premium, professional training in my own private facility in the Derrytrasna area. Speci