I believe that training should be tailored to your specific goals, not to some generic idea of what’s “optimal.” In the fitness world today, there’s a strong focus on so-called optimal training—you might hear things like, “leg press is better than squats for muscle growth”. While this may be true in a very specific context, what people often forget is that optimal training depends entirely on what you’re training for.
Let’s take a step back and look at four very different athletes:
A bodybuilder aims to grow the biggest muscles possible to outshine their competition.
A powerlifter wants to maximize their strength in the squat, bench press, and deadlift.
An Olympic weightlifter trains to lift the most weight overhead in explosive movements.
A 100m sprinter focuses on explosive power out of the starting blocks to reach top speed fast.
Each of these athletes trains for a different goal—and so their training styles look very different.
Take leg training, for example:
The bodybuilder may prefer the leg press because it slightly outperforms the squat in muscle growth (we’re talking 1–2%, but at elite levels that matters) and comes with a lower injury risk during competition prep.
The powerlifter benefits most from training the squat, specifically to the competition standard depth (thighs parallel to the floor). Going deeper offers no added benefit for their goal.
The Olympic lifter trains deep squats and front squats (“ass to grass”) to mimic the clean, jerk, and snatch movements.
The sprinter focuses on quarter squats, which replicate their explosive starting position, making deeper squats less relevant for their sport.
Leg pressSquat depth according to powerlifting standardsDeep front squat
Sandro Halank, Wikimedia Commons, CC BY-SA 4.0, CC BY-SA 4.0, via Wikimedia CommonsStarting position for sprint, best mimicked by quarter squats
The takeaway? What’s “optimal” depends on your goal. Just because something works best for someone else doesn’t mean it’s best for you.
So, what does this mean for the average person?
Most people benefit most from exercises that mimic everyday movement patterns and strengthen the body through a full range of motion. If we apply this to the squat vs. leg press debate, you’ll see why I often choose the squat for general fitness clients:
Squats mimic everyday movements like standing up from a chair or picking something up.
They build strength throughout the full range of motion.
Squats engage not only the legs, but also the core and stabilizing muscles—making it a full-body movement.
While the leg press may offer slightly more muscle growth in isolation, it doesn't outweigh the functional benefits of the squat.
Plus, squats come in many variations, allowing us to adjust them to your level and goals.
That said, I’m not anti-leg press! It’s a valuable exercise and has its place. But if I had to choose just one leg exercise to give the average person the most return for their effort, it would be the squat—hands down.
When you train with me, we’ll sit down and discuss your goals in depth. Then, I’ll create a fully personalised approach that helps you reach those goals as efficiently and effectively as possible.
Ready to train in a way that’s truly optimal—for you? Contact me
Nutrition
When it comes to losing weight, the journey isn’t always easy. There will be challenging moments—and that’s completely normal. Personally, when I’m dieting, I stick to a strict routine. I eat a lot of the same foods each day, and yes, it can get repetitive. But that’s exactly the point. The simplicity helps me stay on track. I know exactly what to expect, I avoid unnecessary decisions, and I’m less likely to overeat. I also meal prep to stay consistent and eliminate last-minute temptations. Another key part of my approach: I don’t schedule cheat days. In my experience, looking forward to a cheat day all week often leads to overeating. Instead, I allow flexibility only on special occasions, which helps me maintain balance without derailing progress. But here's the most important part: just because this works for me, doesn’t mean it will work for you—and that’s okay. When you work with me, we’ll take the time to figure out what works best for you. Everyone is different, and building a sustainable, healthy lifestyle is not about following someone else’s plan—it’s about discovering your own.
I don’t believe in crash diets or gimmicks that promise fast results through unhealthy methods. My goal is to help you build a healthy, realistic relationship with food using techniques that are backed by science, experience and proven success.
Reaching your goal weight is one thing, but keeping the weight off afterwards is just as important—if not more. Many people regain weight quickly after a diet because they weren’t given the tools to maintain it. My approach is focused not just on results, but on long-term success. By developing the right habits, mindset, and structure, I’ll help you create a lifestyle where the results truly last.
Ready to build a healthy, sustainable approach to nutrition that actually works for you? Contact me
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