Personal training case studies: From strength training for older adults to endurance training for recovery
Ever heard personal training case studies that sound too good to be true? Here’s what I’ve learned from working with clients in my Oxford studio. Fitness isn’t just about dramatic before-and-after photos or crash diets. It’s about transforming your everyday life.
Whether you’re worried about keeping up with your grandchildren or tired of feeling wrecked for days after every workout, sustainable change starts with small habits that build unshakeable confidence.
I'm sharing two genuine stories from my studio - I’m sure you’ll find things you can relate to on your own strength and wellbeing journey.
Get in touch to book personal training
Case study 1: Marilyn’s strength training story
Why strength training for older adults changes everything
The challenge: When fear takes over
The worry in 75-year-old Marilyn’s voice was unmistakable. She'd fallen twice recently and had been resorting to using a stick. Walking was a source of anxiety. With a family holiday just 12 weeks away, she was terrified she would be a burden instead of enjoying precious time with her loved ones.
But here's what Marilyn didn't know yet - it's possible to turn things around.
The approach: Small steps, powerful results
We had 12 weeks to transform Marilyn from fearful to fearless. Our plan? A programme combining walking technique, floor exercises, and progressive strength training to rebuild muscle and confidence.
Marilyn was worried about something as simple as walking. So we started there. We used a scientifically proven method called WalkActive to help Marilyn improve her posture by aligning her body through her feet, hips, head, and shoulders. It was about proving to her body (and mind) that she was stronger than she believed.
‘I’m too old for weights,’ Marilyn told me. But the opposite is true. Muscle mass plummets in your late 40s through to your 50s, especially for women. From 60 onwards it continues to decline, but at a steadier, slower pace. Research shows that strength training with functional movements builds muscle, protects joints and prevents falls. Your age isn’t a barrier - it’s exactly why you need this.
Real results: From worried to ‘walking on air’
A week before her holiday, Marilyn spoke with excitement in her voice. ‘I feel like I’m walking on air,’ she said. ‘I can climb my garden steps, without worrying about my left foot dragging behind or making me fall.’
The stairs in her garden? No longer a challenge. Her posture? Transformed. Her energy when playing with grandkids? Much improved. Even her partner remarked on the change.
But the real victory was that Marilyn was actually looking forward to her family holiday.
The transformation: Discovering newfound confidence
After 12 weeks, I wished Marilyn a wonderful holiday. But when she left, she told me: ‘I want to carry on.’ This was the real transformation. While Marilyn used to enjoy exercise, she had fallen out of the habit years ago. Combined with her age, this was a real sticking point. After working together, exercise was once again a non-negotiable part of her routine. Strength training helped her reclaim her life. Now, she’s enjoying newfound confidence.
Client testimonial
‘After not exercising for quite a while, I thought it was time to improve my health and wellbeing. I have had a few classes with Esmé and I’ve thoroughly enjoyed them.
I already feel much better, my posture has improved and I am feeling physically stronger and having more energy. After each session, I can honestly say I feel like I’m walking on air with body and mind feeling incredibly good.’’
Takeaways for your personal training journey
It’s never too late: Clients often worry that they’ve missed the boat for strength training. The truth? You can improve strength at any age.
Start where you’re at: Think you need to be strong to lift weights? The opposite is true. You lift weights to become strong.
Small steps: Gradually building up your routine helps you finesse your form and build confidence. Those tiny improvements add up to life-changing results.
Look after your body: Proper warm-ups and cool-downs aren’t optional. You don’t need to do anything fancy - walking is a fantastic choice for a cool down.
Get in touch to book personal training
Case study 2: My marathon training story
How smart training accelerates recovery
The challenge: The ultimate test - marathon training
As a fitness professional and a daily dog walker, when you sign up for a marathon hike, people expect you to smash it. No pressure, right?
But my goal wasn't just to survive the Macmillan Mighty Hike. I wanted to recover quickly and get back to my normal routine. I had clients depending on me to show up strong. I couldn’t afford to be hobbling around for days afterward.
I wanted the marathon to feel like a walk in the park.
Approach: Endurance training to accelerate recovery
I designed a 14-week training plan around my goal. It was all about gradual progression and building in recovery time. No heroic workouts or back-to-back 19-mile walks that would leave me broken the next day.
Just because I had a plan didn’t mean I stuck to it rigidly. The secret was staying flexible. When my knees protested after a long walk, I didn't push through and up the mileage. While it might have been tempting, I didn’t skip the extra strength work to support my joints.
Recovery was an integral part of my strategy. For such a long distance, nutrition on the go can give you a much-needed boost. Banana, oat, and almond butter cookies were my go-to training snack. The banana gives you a quick energy boost, the oats provide slow-release carbs and the almond butter offers a healthy fat. After walking briskly for over two hours, salted cashews were handy for replacing lost electrolytes.
I listened to my body and drank water as I needed it. On my longest walks I probably drank 400ml or so every hour, helping replace lost fluid, keep a steady blood volume, and avoid dips in energy and focus.
When something felt off, I adapted my plan.
The results: Accelerated marathon recovery
After six and a half hours, I crossed the finish line. Yes, my feet were sore. My Vivobarefoot shoes and the WalkActive method encourage you to use the whole of your foot to walk - it’s fair to say after 26 miles they’d had a good workout! But later that day, my feet were fine. The next day, I had the kind of muscle soreness you’d expect after any decent workout.
Three days later, I couldn’t even tell I’d walked a marathon. I knew then I‘d achieved my goal - I’d turned a marathon into a walk in the park.
The transformation: Self-care as a superpower
My proudest moment wasn’t crossing the finish line or even the rapid recovery. It was proving to myself that you can set ambitious goals while taking exceptional care of yourself. There was no pushing through pain or ignoring warning signs. Self-care boosted my body and mind, making me feel unstoppable.
Takeaways for your personal training journey
Keep it simple: Forget obsessing over exact protein timing or the magic number of reps. Most of us aren’t Olympic athletes - we just want to feel great. Get the basics right and avoid getting lost in the details.
Foundational steps: You should feel challenged, not drained. Overtraining risks injury, which can set you back. Progress slowly. If you’re older or a beginner, build up your time walking before dialling up the intensity, either through adding hills or upping the pace.
Back to basics: Don’t overlook the basics. Think a well-balanced diet rich in whole foods, hydration to boost muscle repair and function, and adequate sleep to boost your energy.
Listen to your body: I once followed advice to eat more than felt natural for my workouts and piled on fat. It’s essential to listen to your body, adapting your plan for your goals and current level of fitness. There’s no one-size-fits-all.
Stay flexible: Rigid routines stop you from learning and adapting. I had to experiment to nail my hydration strategy. Embrace adjustments as part of the process, not failures.
Ready to start your transformation?
Discover how small changes can turn into big results with my sustainable personal training programmes in Oxford, UK. Get in touch to find out more.
