Back On Track

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Back On Track

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Back On Track, Therapist, New Barns Farm Cottages, Fareham.

Sports and Exercise Therapists BSc (Hons) | Musculoskeletal Clinicians | Personal Trainers

🎯 We help ages 40+ to recover from injury, optimise movement and become a stronger version 💪

📍The Stables Fitness Studio

130+ 5 star Google Reviews ⭐️

26/10/2026

Do I Need To Stop Training If I Am Experiencing Aches And Pains?

No! Aches and pains don’t always mean you need to stop training.

There’s a big difference between pushing through pain recklessly and learning how to move confidently in a safe, guided environment.

✅ Movement can help — the right exercises can support strength, mobility and function.

✅ Adapt, don’t just avoid — training can be modified to suit how you feel on the day, your ability and your goals.

✅ Build confidence — with the right guidance, you can learn what movements feel manageable and gradually build your tolerance.

The key is having a knowledgeable professional who can assess your needs, adapt your training and help you progress at the right pace.

That's where we can help! The combination of our therapy degrees and personal training knowledge can help guide you through your aches and pains to continue on track to hitting your goals 💪

If you're struggling and feel stuck then reach out today to see if we can help! 📩

19/10/2026

There’s nothing better than seeing someone become stronger, more confident and realise just how much they’re capable of. 💪

This is exactly what Back On Track is about.

It’s not just about lifting heavier weights or getting through a workout. It’s about helping people feel better in themselves, move with more confidence and build strength that carries over into everyday life.

Seeing the progress our clients make — both physically and mentally — is one of the most rewarding parts of what we do.

A huge thank you to the wonderful Jools for sharing your experience and for trusting us to be part of your journey.

If you’ve been thinking about starting strength training but you’re nervous, unsure where to begin, or feel like the gym isn’t for you — you don’t have to do it alone.

📩 Drop us a message to find out more about training with Back On Track.

12/10/2026

Perhaps the biggest practical effect is that everyday activities require a smaller percentage of your maximum strength.

For example:
If getting out of a chair requires 40% of your available leg strength, it may feel difficult.

If training increases your strength substantially, that same movement might only require 20–25% of your capacity.

The activity hasn't changed — your capacity has.

🧠 And this is important with osteoarthritis
Osteoarthritis isn't simply a case of "cartilage wearing away."

It's a whole-joint condition involving cartilage, bone, synovium, ligaments, muscles and the nervous system.
And having changes visible on an X-ray doesn't necessarily correlate closely with how much pain someone experiences.

That's why someone can have significant-looking arthritis on an X-ray but relatively little pain, while another person can have considerable pain despite relatively modest structural changes.

Strength training → stronger muscles → better movement control → greater load tolerance → improved physical capacity → often less pain and better function

Your joints aren't made of glass. They are living, adaptable tissues that are designed to experience load. Strength training helps your body become better equipped to handle that load 💪

01/10/2026

Are you struggling with the constant feeling of tight muscles? 🤔

Tried everything. Massage gun? Sports Massage? Daily stretching? Using a foam roller?

They may help although only short term and it creeps back the next day.

Here's the twist nobody tells you.
Tight muscles doesn't always mean short muscles.
A lot of the time they are weak, uncoordinated or lack stability.

If you are not strong enough for the movement you put your body through daily, the body can't keep up and the body starts to compensate and the feeling of tightness creeps in.

Its not a flexibility problem, its a strength problem.

If you choose exercises that help with lengthening muscle tissue whilst strengthening, its a game changer 🙌

15/09/2026

An honest post and personal reminder of why strength training matters 🏋‍♀️

I recently completed a marathon, and although I'm incredibly proud of that achievement, it wasn't completely smooth sailing. I suffered with hamstring pain during my training and race preparation.

It was a valuable reminder that running alone isn't always enough to prepare your body for the demands of running.

Running places repeated stress through your muscles, tendons, bones and joints. Without adequate strength and conditioning, certain tissues can struggle to cope with the increasing training load.

That's where strength training comes in.

Strength training can help runners:
💪 Build stronger muscles and tendons
🦵 Improve tissue capacity and resilience
🏃‍♀️ Improve running economy (using less energy at the same pace)
⚡ Handle increased training loads
🛡️ Reduce the risk of overuse injuries
⏱️ Maintain good running mechanics when fatigue sets in

I've learned first-hand that even when you can complete the distance, that doesn't necessarily mean your body is fully prepared for the demands placed upon it.

Strength training isn't about becoming bulky or lifting heavy weights for the sake of it.
It's about building a body capable of handling the demands of running.

Don't wait until pain stops you running. Build strength before you need it. 💪

24/08/2026

The gift that is strength training 💪

Move with less pain.
Stay strong enough to keep up with the people you love.

Be capable, resilient and independent.

Not by luck but by all the hard work you put in today.

Start now, thank yourself later.

20/08/2026

Usually, people don't avoid the gym because they are lazy.

More often than not its because..

❌️ They don't feel comfortable in the environment
❌️ They are unsure on what to do
❌️ They feel they are making their body feel worse rather than better

We can't blame them for not wanting to go.

At Back On Track we've created a place where..

✅️ You're surrounded by people just like you - everyday people looking to build strength and fitness for everyday life. It may be that you have picked up an injury or suffer with pain and your priority is to improve this too.

✅️ Experienced Personal Trainers that are there every step of the way, so you know exactly what you need to do and why.

✅️ You walk away from each session feeling better than you did when you walked in.

Exercising doesn't have to be a chore you try to avoid all week, you can choose to enjoy the process just like our members at Back On Track 😊

Interested?
Simply get in contact with us to speak with us 📩

17/08/2026

Why do we include unilateral exercises in our clients training sessions?

A unilateral exercise is a movement performed using only one single arm or leg at a time, think of it as single-limb training.

When you do a exercise using both sides (bilateral) such as a squat, your brain tells both legs to push simultaneously. Often one side is stronger than the other, which means the stronger side will quietly take on more work load compared to the other side.

Single sided exercises cause the body to want to twist, tilt or bend to one side. The body has to use the smaller stabilising muscles to control these small movements.

Stepping up, sitting to standing, push and pulling are all movements you complete in everyday actions so its important to become strong and confident with them! 💪

At Back On Track, we are all about training for life 🙌

06/08/2026

4 things that might surprise you 😯

26/07/2026

We love our clients ❤️

Its such a pleasure to be invited out with some of our Monday night Small Group Personal Training members. 😊

Building muscle and building friendships 🤝

It's all about the balance ⚖️

Address

New Barns Farm Cottages
Fareham
PO176EW

Website

https://backontrackpt.co.uk/

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