personal trainer london bridge Archives

Personal Training (Tower Bridge/London Bridge)

I’m Will Duru, BSc (Hons) Sport & Exercise Science and an award-winning personal trainer in London. I have over 10 years of experience helping people transform their bodies through smart strength training and recovery work. I train clients near Tower Bridge and London Bridge, so you receive expert coaching in a convenient city centre location. My approach is simple and personal: we set realistic goals together (such as getting stronger, losing fat, and feeling confident) and then work step-by-step to achieve them. In my career, I’ve learned that fitness isn’t just about shrinking your body – it’s about becoming stronger and more powerful.

I run all sessions in a private studio by Tower Bridge. This fully equipped gym is just for you and me, there’s no crowd or waiting for machines. You’ll have access to weights, resistance machines, and cardio gear, and I’ll watch every rep you do. Because I coach one-on-one, I can ensure your form is safe and that every workout is tailored to your specific needs. Training in a quiet space means you stay focused, get faster results, and can keep your routines private.

Tailored Training and Services

I offer a range of coaching services tailored to your specific goals. Every program is personalised, educational, and straightforward. For example:

Strength Training: I create strength programs to build lean muscle safely and effectively. We focus on the big lifts (squats, presses, deadlifts, pulls) to boost your metabolism and everyday strength. You’ll learn proper technique, so you train smart and avoid injury.

Weight Loss & Fat Loss: Many clients want to lose weight or stubborn fat. I create workouts and simple nutrition plans to help you burn fat while maintaining your health. As I tell my clients, “I help people lose weight, get fitter, get stronger.” We combine exercise with sensible diet advice (no crazy diets) so the weight comes off and stays off.

Recovery & Mobility: Getting stronger is only half the work. I teach you how to stretch, foam roll, and rest so your body recovers more quickly. Better recovery means fewer aches and faster progress between workouts.

One-on-One Coaching: It’s just you and me in the studio. That means I can stay by your side every minute – motivating you, adjusting your form, and answering all questions. You have my full attention each session, so nothing is wasted.

These services come together in a tailored plan just for you. We start with an assessment (strength test, movement screen, lifestyle chat), then set short- and long-term goals. Along the way, I’ll keep you accountable and adjust your plan as you improve. You can even use tools like the 12Reps app on rest days to get extra workout ideas and track your progress.

Experience and Results

I’ve trained people from all walks of life – busy professionals, parents, athletes – and helped them get real results. My clients consistently see significant changes: for example, Jani lost 15 kg and Eric lost 10 kg under my coaching. These transformations occur because we focus on strength training, developing good habits, and maintaining consistency. I always say age or gender doesn’t matter in the gym; what matters is strength. In fact, strength training isn’t just about having bigger muscles – it’s about living a fuller, more fulfilling life. Many clients feel more confident and capable in their everyday lives after becoming stronger at the gym. I’ve seen people deadlift body-weight or more, improve their running pace, or simply find joy in lifting things at home.

I hold a BSc (Hons) in Sport & Exercise Science and continue to learn the latest in training and recovery methods. As an award-winning trainer, I bring both knowledge and passion to every session. You’ll get plans backed by science and a coach who truly cares about your progress. My goal is for you to feel supported, educated, and motivated – whether that’s hitting a new strength milestone or finally reaching your target weight.

Pricing & Getting Started

My coaching is offered in flexible packages, allowing you to choose the one that suits you best. The current pricing is:

8 sessions for £750 – ideal for kicking off your fitness journey or focusing on a short-term goal.
20 sessions for £1,750 – ideal for a long-term commitment (that’s £85 per session).

Each session is one-on-one and lasts 1 hour. We can schedule them on a weekly basis or as needed to fit your life. (Additional sessions or smaller packages are also available on request.)

Ready to start? Contact me today to arrange a free consultation. We can meet in person or online to discuss your goals and explore how we can work together to achieve them. Your personal training will be held at my private Tower Bridge studio or nearby gyms in the London Bridge area. Get in touch and let’s make your fitness goals a reality.

Your stronger, leaner self is just a call away!

Contact: connect@ptwill.com to send a message, or email Will directly at will@ptwill.com. Let’s work together and achieve lasting results.

References: Fitness tips and strength programs are inspired by resources like 12Reps’ training guides and my own experience, which demonstrate that smart strength training helps you get stronger while losing fat safely. For more expert workouts, see the 12Reps app.

By Vijune Aita, London bridge Leading Personal Trainer for Women

By Vijune Penikaita, London’s Leading Personal Trainer for Women

I’ve dedicated my life to a single mission here in the heart of London: to help women discover their own strength. I’m not just talking about physical strength, but the kind of deep, unshakable confidence that comes from pushing your limits and realising what your body is truly capable of. My name is Vijune Penikaita, and I’m here to tell you that strength training will change your life.

I’ve seen it happen time and time again. Women walk into my gym feeling hesitant, sometimes even scared. They’ve been told that lifting weights will make them “bulky,” or that the weight room isn’t a place for them. But I’ve also seen those same women a few months later, deadlifting twice their bodyweight, celebrating a new personal best on the bench press, and walking with a posture that radiates power. This is why I do what I do.

I’m based at Fitness First Cottons, London Bridge, SE1.

Conclusion: My Final Thoughts as Your Trainer

My Journey with a New Client: From Hesitation to Triumph

I’ll never forget the first session with a new client. There’s often a mix of excitement and nervousness in the air. My first goal is always to listen. What are her goals? Is it to lose the 10-12kg of body fat that has been weighing her down? Is it to feel more energetic? Or is it to simply feel more comfortable and confident in her own skin? Whatever the goal, my job is to show her that strength training is the most effective path to get there.

We start slow, focusing on mastering the fundamental movements: the squat, the hinge, the push, and the pull. I teach them that form is everything. It’s not about how much you lift, but how well you lift it. I’ve coached women who started with just their bodyweight, unable to do a single push-up, who are now performing weighted pull-ups. I’ve guided women who were once “skinny petite” and afraid of looking “manly,” who have since built beautiful, lean muscle and curves they never thought possible. And I’ve celebrated with clients who have shed over 12kg of body fat, completely transforming their health and their relationship with their bodies.

My proudest moments as a coach are not just about the physical transformations. It’s the look on a client’s face when she achieves something she once thought was impossible. It’s the text message I get on a Monday morning saying, “I hit my goal weight!” or “I just benched a new personal best!” These moments are what fuel my passion. These women are not just my clients; they are a testament to the power of strength training.

The Science of Strength: More Than Just Muscles

Strength training is about so much more than aesthetics. It is one of the most powerful tools you have for building a healthier, more resilient body for the long term.

Build Stronger Bones for a Longer Life

As women, we are at a higher risk of developing osteoporosis, a condition that makes our bones weak and brittle. Strength training is one of the best ways to combat this. When you lift weights, you put stress on your bones, which signals your body to build new bone tissue. This increases your bone density, making your bones stronger and less susceptible to fractures. Think of it as building a stronger foundation for your body, one that will support you for decades to come.

The Key to Longevity and Hormonal Harmony

Did you know that women who strength train are more likely to live longer? A study highlighted by NPR found that women who engaged in strength training just two to three days a week had a significantly lower risk of death from heart disease [1]. But the benefits don’t stop there. Strength training is a powerful tool for regulating your hormones and improving your mood.

Research from Rupa Health shows that moderate-intensity resistance training can have beneficial effects on testosterone and progesterone levels in women [2]. After a workout, your body experiences a temporary surge in hormones such as estradiol and growth hormone, which are essential for adapting to training, increasing strength, and building muscle. Strength training can also help manage excess estrogen and lower levels of the stress hormone cortisol. This is why so many of my clients report feeling less stressed, more energised, and having more stable moods once they start a consistent training program.

Fueling Your Strength: A Simple Guide to Nutrition

You can have the best training program in the world, but if your nutrition isn’t on point, you won’t see the results you’re looking for. Nutrition is not about starving yourself; it’s about fueling your body for performance. Let’s break down the three essential macronutrients.

Protein: The Foundation of Muscle

Protein is the building block of muscle. When you train, you create tiny micro-tears in your muscle fibers. Protein provides the amino acids your body needs to repair these tears and build your muscles back stronger. For active women, I recommend a protein intake of 1.6 to 2.2 grams per kilogram of your body weight. Focus on high-quality protein sources, such as chicken, fish, eggs, lean red meat, and tofu.

Carbohydrates: Your Body’s Power Source

Carbohydrates are your body’s main source of fuel. They provide the energy you need to crush your workouts. Don’t be afraid of carbs; just choose the right ones. Complex carbohydrates, such as oats, brown rice, sweet potatoes, and quinoa, will provide you with sustained energy to power through your training sessions.

Fats: Essential for Health and Hormones

Healthy fats are vital for hormone production and overall health. They also help you feel full and satisfied. Incorporate sources like avocados, nuts, seeds, and olive oil into your diet to support your training and your well-being.

The Ultimate 16-Week Strength Program for Women

This 16-week program is your roadmap to a stronger, leaner, and more powerful you. It’s designed to be challenging but achievable, and it will deliver incredible results if you stay consistent. You can build this entire program in the 12reps app, so you’ll have everything you need right at your fingertips.

Phase 1: Foundation Building (Weeks 1-5)

Phase 1 is all about building a solid foundation. We’ll focus on mastering proper form and establishing a consistent routine. Each workout has 5 exercises that target all major muscle groups. This phase uses single sets to help your body adapt to strength training.

Day 1: Upper Body Foundation

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Barbell Bench Press	Barbell	3	10-12	Start with empty bar (20kg)	90 seconds
Seated Cable Row	Machine	3	10-12	Light to moderate	90 seconds
Dumbbell Shoulder Press	Dumbbells	3	10-12	Start with 5-8kg	60 seconds
Tricep Dips	Bodyweight	3	8-12	Bodyweight/Assisted	60 seconds
Plank Hold	Bodyweight	3	30-45 sec	Bodyweight	60 seconds

Day 2: Lower Body Foundation

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Barbell Back Squat	Barbell	3	10-12	Start with empty bar (20kg)	2 minutes
Romanian Deadlift	Dumbbells	3	10-12	Start with 8-12kg	90 seconds
Walking Lunges	Bodyweight	3	10 each leg	Bodyweight	60 seconds
Hip Thrust	Bodyweight	3	15-20	Bodyweight	60 seconds
Standing Calf Raises	Bodyweight	3	15-20	Bodyweight	45 seconds

Day 3: Full Body Foundation

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Kettlebell Deadlift	Kettlebell	3	10-12	Start with 8-12kg	90 seconds
TRX Row	TRX	3	10-12	Bodyweight	60 seconds
Dumbbell Squat to Press	Dumbbells	3	10-12	Start with 5-8kg	90 seconds
Push-ups	Bodyweight	3	5-10	Bodyweight/Modified	60 seconds
Russian Twists	Bodyweight	3	20 total	Bodyweight	60 seconds

Phase 2: Strength Building (Weeks 6-11)

Phase 2 introduces supersets to increase training intensity and maximise your time in the gym. You’ll perform 4 main exercises followed by 4 superset exercises (8 total exercises per workout). Supersets involve doing two exercises back-to-back with minimal rest between them.

Day 1: Upper Body Power

Main Exercises:

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Incline Barbell Press	Barbell	4	8-10	Progressive increase	2 minutes
Lat Pulldown	Machine	4	8-10	Progressive increase	2 minutes
Dumbbell Shoulder Press	Dumbbells	4	8-10	Increase by 2-3kg	90 seconds
Assisted Pull-ups	Machine	4	6-8	Reduce assistance	90 seconds

Supersets (A1-A2, B1-B2):

Superset	Exercise	Equipment	Sets	Reps	Weight	Rest Period
A1	Dumbbell Flyes	Dumbbells	3	12-15	Light weight	No rest
A2	Push-ups	Bodyweight	3	8-12	Bodyweight	2 minutes
B1	Lateral Raises	Dumbbells	3	12-15	Light weight	No rest
B2	TRX Face Pulls	TRX	3	12-15	Bodyweight	2 minutes

Day 2: Lower Body Power

Main Exercises:

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Barbell Back Squat	Barbell	4	8-10	Progressive increase	2-3 minutes
Romanian Deadlift	Barbell	4	8-10	Progressive increase	2 minutes
Bulgarian Split Squat	Dumbbells	4	8 each leg	Increase by 2-5kg	90 seconds
Hip Thrust with Weight	Barbell	4	10-12	Add weight progressively	90 seconds

Supersets (A1-A2, B1-B2):

Superset	Exercise	Equipment	Sets	Reps	Weight	Rest Period
A1	Jump Squats	Bodyweight	3	10-12	Bodyweight	No rest
A2	Single Leg Glute Bridge	Bodyweight	3	12 each leg	Bodyweight	2 minutes
B1	Kettlebell Goblet Squat	Kettlebell	3	15-20	Moderate weight	No rest
B2	Walking Calf Raises	Bodyweight	3	20-25	Bodyweight	2 minutes

Day 3: Full Body Power

Main Exercises:

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Barbell Deadlift	Barbell	4	8-10	Progressive increase	2-3 minutes
Overhead Press	Barbell	4	8-10	Progressive increase	2 minutes
TRX Squat	TRX	4	10-12	Bodyweight	90 seconds
Bent-Over Barbell Row	Barbell	4	8-10	Progressive increase	90 seconds

Supersets (A1-A2, B1-B2):

Superset	Exercise	Equipment	Sets	Reps	Weight	Rest Period
A1	Kettlebell Swing	Kettlebell	3	20-25	Moderate weight	No rest
A2	Mountain Climbers	Bodyweight	3	20 total	Bodyweight	2 minutes
B1	Plank to Push-up	Bodyweight	3	8-10	Bodyweight	No rest
B2	Bicycle Crunches	Bodyweight	3	20 total	Bodyweight	2 minutes

Phase 3: Advanced Strength and Conditioning (Weeks 12-16)

Phase 3 is where we push your limits and see the most dramatic changes in your physique. The weights get heavier, the supersets become more challenging, and your body transforms into a lean, strong machine.

Day 1: Upper Body Mastery

Main Exercises:

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Barbell Bench Press	Barbell	5	6-8	Heavy load	2-3 minutes
Wide-Grip Pull-ups	Bodyweight/Machine	5	5-7	Minimal assistance	2-3 minutes
Military Press	Barbell	5	6-8	Heavy load	2-3 minutes
T-Bar Row	Machine	5	6-8	Heavy load	2 minutes

Supersets (A1-A2, B1-B2):

Superset	Exercise	Equipment	Sets	Reps	Weight	Rest Period
A1	Diamond Push-ups	Bodyweight	4	8-12	Bodyweight	No rest
A2	TRX Tricep Press	TRX	4	10-12	Bodyweight	2-3 minutes
B1	Dumbbell Pullovers	Dumbbells	4	10-12	Moderate weight	No rest
B2	Pike Push-ups	Bodyweight	4	8-10	Bodyweight	2-3 minutes

Day 2: Lower Body Mastery

Main Exercises:

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Front Squat	Barbell	5	6-8	Heavy load	2-3 minutes
Sumo Deadlift	Barbell	5	6-8	Heavy load	2-3 minutes
Single Leg RDL	Dumbbells	5	6 each leg	Moderate-heavy	2 minutes
Barbell Hip Thrust	Barbell	5	8-10	Heavy load	2-3 minutes

Supersets (A1-A2, B1-B2):

Superset	Exercise	Equipment	Sets	Reps	Weight	Rest Period
A1	Pistol Squats	Bodyweight	4	5 each leg	Bodyweight/Assisted	No rest
A2	Jump Lunges	Bodyweight	4	12 total	Bodyweight	2-3 minutes
B1	Kettlebell Swings	Kettlebell	4	25-30	Heavy weight	No rest
B2	Single Leg Calf Raise	Bodyweight	4	15 each leg	Bodyweight	2-3 minutes

Day 3: Full Body Challenge

Main Exercises:

Exercise	Equipment	Sets	Reps	Weight	Rest Period
Thrusters	Barbell	5	8-10	Moderate-heavy	2-3 minutes
Man Makers	Dumbbells	5	6-8	Moderate weight	2-3 minutes
TRX Pistol Squat	TRX	5	6 each leg	Bodyweight	2-3 minutes
Renegade Rows	Dumbbells	5	8-10	Moderate weight	2-3 minutes

Supersets (A1-A2, B1-B2):

Superset	Exercise	Equipment	Sets	Reps	Weight	Rest Period
A1	Burpee Box Step-ups	Bodyweight	4	10 total	Bodyweight	No rest
A2	Plank Jacks	Bodyweight	4	20 total	Bodyweight	2-3 minutes
B1	Turkish Get-up	Kettlebell	4	3 each side	Light-moderate	No rest
B2	Bear Crawl	Bodyweight	4	20 steps	Bodyweight	2-3 minutes

Your Transformation Awaits

This 16-week program is more than just a workout routine; it’s your pathway to becoming the strongest, most confident version of yourself. You’ll start by building a foundation of strength and proper movement patterns. As the weeks progress, you’ll notice incredible changes not just in your physique, but in your entire approach to life.

I’ve seen women transform their bodies, lose significant amounts of body fat, and achieve personal bests they never thought possible. But more importantly, I’ve watched them transform their mindset. They walk taller, speak with more confidence, and approach challenges with a newfound sense of capability.

Remember, every expert was once a beginner. Every woman crushing her goals in the gym once stood exactly where you are now. The difference between those who succeed and those who don’t isn’t talent or genetics – it’s consistency and the willingness to start.

The gym is not a place to be intimidated by. It’s a place where you go to invest in yourself, to become stronger, and to prove to yourself what you’re capable of achieving. Everyone there is on their own journey, focused on their own goals. You belong there just as much as anyone else.

Your transformation starts now. Let’s make it happen together.

fitness first cottons fitness first london bridge london bridge trainer personal trainer london bridge

Scott Littlefield

16:17 22 Apr 24

I have been training with Will for almost 2 years. He has the right balance between pushing my strength and fitness, whist also working on my boxing technique. Great guy and he really knows his stuff.

Tori Leech

16:05 27 Mar 24

Will is such an amazing PT I couldn't recommend him enough. He comes up with structured plans that keep things varied and interesting but that also allow you to see how far you're coming. I did one strength session a week with Will and the progress I saw in just 6 months was phenomenal. He gives lots of great advice and he's happy to push you as much as you'd like.He's also a very genuine person and really easy to get along with and talk to. You definitely won't regret working out with Will.

Laura Palacio Trinidad

11:19 27 Mar 24

I asked Will for help when I was stuck on my Olympic lifting and it was a game changing. He helped me improve my technique and since then weights are coming up easier, we all love PBs :)Will is very knowledgeable and patient. I highly remember him as a coach.

Lucinda Charley

10:22 27 Mar 24

First of all, It's a pleasure to have been trained and worked Will. His dedication to his work as a professional person is pristine.He has set goal for his clients and demands that it is achieved. Very caring and determined man.I believe he will excel with ease. Strength and honour for Will.

Bella Weil

20:28 07 Mar 24

The absolute best PT. Not just getting you fitness results, but making every session fun!

Daisy Blackshaw

19:08 03 Jan 24

I began sessions with Will when I was new to strength training, I was nervous to begin with however that quickly went away as Will was so easy to get on with. He took his time explaining each exercise and made me feel comfortable and confident in my abilities. He also offered to add boxing to end our sessions as I’d mentioned that it was something Id previously enjoyed which I was grateful for. I’m now much more confident weight training alone and no longer feel intimidated by it, but if I ever have something I’m unsure about I know Will is always happy to help. I couldn’t have asked for a better PT.

Tag: personal trainer london bridge

Personal Training Tower Bridge & London Bridge | Will Duru

Tailored Training and Services

Experience and Results

Pricing & Getting Started

By Vijune Penikaita, London Bridge Leading Personal Trainer for Women

Conclusion: My Final Thoughts as Your Trainer

My Journey with a New Client: From Hesitation to Triumph

The Science of Strength: More Than Just Muscles

Build Stronger Bones for a Longer Life

The Key to Longevity and Hormonal Harmony

Fueling Your Strength: A Simple Guide to Nutrition

Protein: The Foundation of Muscle

Carbohydrates: Your Body’s Power Source

Fats: Essential for Health and Hormones

The Ultimate 16-Week Strength Program for Women

Phase 1: Foundation Building (Weeks 1-5)

Day 1: Upper Body Foundation

Day 2: Lower Body Foundation

Day 3: Full Body Foundation

Phase 2: Strength Building (Weeks 6-11)

Day 1: Upper Body Power

Day 2: Lower Body Power

Day 3: Full Body Power

Phase 3: Advanced Strength and Conditioning (Weeks 12-16)

Day 1: Upper Body Mastery

Day 2: Lower Body Mastery

Day 3: Full Body Challenge

Your Transformation Awaits

Subscribe to our newsletter