Coaching for everyone from first-time gym goers to experienced lifters, with a friendly, knowledgeable approach that helps you reach your goals.
Your coach
Nearly ten years ago, I walked into a gym for the first time. I wasn’t chasing a trophy or a six-pack. I wanted to lose weight and feel comfortable in my own body. Like a lot of people, I felt unsure of myself and I didn’t know where to begin.
Since qualifying, I’ve worked with more than 50 clients from all walks of life. Some wanted to lose weight, some wanted to get stronger, and some just wanted to feel like themselves again. They’ve all become more confident, healthier and happier in their day-to-day lives. I’m proud to have been part of that.
Client transformations
Each photo comes with a short account of what we worked on and how long it took.
When she started with me, she had three goals: lose weight, feel more confident, and feel less nervous about trying new things in the gym.
Her training combined strength work and cardio. The strength work built muscle and made her more confident with weights. Interval sessions and VO2 max work kept the fat loss going, and core breathing drills helped her stay stable and controlled through each movement. We introduced new exercises gradually.
Over 20 weeks she lost 9.3kg. She is also far more comfortable in the gym and now tries new exercises instead of avoiding them.
Her goals were to lose weight and stay motivated while fitting the gym around a busy schedule. Some weeks she couldn’t train as planned, which is normal.
We trained her whole body, with most of the focus on lower-body strength. When she couldn’t get to the gym, I gave her home workouts so she could keep training.
We’ve been working together for a year, and she has lost around 15kg through steady, consistent training rather than a crash diet.
He came to me wanting to lose weight, with only limited time to train. He was already going to the gym, but his sessions had no structure, so he wasn’t getting much out of them.
We built a plan around his schedule: four sessions a week, each with a clear purpose. Strength training helped him keep and build muscle, functional training improved how he moves day to day, and cardio brought his weight down steadily. I explained the reason for each exercise so he understood his own programme.
Over 12 weeks he went from 78kg to 73.6kg. He also got stronger, his clothes fit better, and he now goes into every session knowing what he is there to do.
She wanted to learn how to use the equipment properly so she could train on her own. Like a lot of people, she found the gym intimidating at first and wasn’t sure where to start.
We started with the main compound lifts: squats, deadlifts and presses. We worked on her form until each exercise felt natural, and I explained the reasons behind what we did so she understood her own training.
After 12 weeks she had the knowledge and confidence to train by herself. She now trains regularly and knows exactly what to do when she gets there.
Google reviews · 4.9 stars
Looking forward to another personal trainer session with Manuel today at Buzz gym in Harrow. I always feel better afterwards, physically, emotionally and mentally. A few months ago, I couldn't have imagined ever posting something like this.... I was very unconfident, unfit, scared of the gym and had chronic and severe back pain. With Manuels patience, coaching and advice, I am having trust in the process and I'm seeing and living the positive results! Thank you Manuel!
I’ve been training with Manuel for the past month, and I’ve had a really positive experience so far. As a complete beginner with no previous gym experience, I was initially a little nervous and unsure about where to start. Manuel has been very patient, supportive, and encouraging throughout. He takes the time to explain each exercise clearly, make sure I’m using the correct technique, and help me feel more comfortable and confident in the gym. I really appreciate the personalised approach and the motivation he provides during every session.
Manuel is a wonderful PT, he has really helped me build confidence not just in the gym but also made me feel more confident with how i feel about myself! i would absolutely recommend him as he also knows how to keep you engaged during the sessions and checks up on your progress regularly!!
4.9 stars from 10 Google reviews.
Read all reviewsCase study
When this client first squatted for me, he couldn’t reach full depth. Instead of adding weight, we worked on the cause.
Four sessions later, he could squat to full depth with good form.
His squat stopped short and looked uncomfortable. Strength wasn’t the issue: limited mobility in his hips and ankles stopped him getting into position.
We used targeted mobility drills and isometric holds to open up his hips and ankles. Each session, we tested his full squat to see how much his range of motion had improved.
After four sessions, he could squat to full depth with good form. The extra mobility helps outside the gym too, with everyday things like climbing stairs and getting up off the floor.
Free training plan
This is the plan I give people when they start training with me: three full-body sessions of about an hour, with the sets, reps and a coaching cue for every exercise. Follow it for a few weeks to build a routine and learn the main movements.
Free. You get the plan, and I’ll check in once, a week later.
cbMR training · workout guide
Free 3-day full-body plan60 minutesFull body A
Full body B
Full body C
2–3 sets · rest 60–90 sec · the full cues are in the plan
On Instagram
I post exercise breakdowns, training tips and progress from my clients.
Follow @coachedbymanuelrosaBefore you start
Not at all. I coach complete beginners as well as experienced lifters, and we start at your current level. You’ll learn a few key lifts properly, what each one is for and how a good rep should feel, before we add weight.
A lot of people feel that way at first, and the first few weeks are about getting you comfortable. There are no silly questions, and I’ll always explain what we’re doing and why. One client used to feel nervous walking into the gym; twelve sessions later, she goes straight to the weights area.
Less than most people expect. Two or three sessions a week is enough to make good progress. I build the plan around the time you have, because a routine you can keep up gets better results than an ambitious one you keep missing.
Tell me before we start. I can’t diagnose or treat injuries, so if something hurts, please see a qualified healthcare professional first. Once you’re cleared to train, I’ll adapt the exercises and only add weight to a movement when it feels comfortable.
Book a free consultation. You tell me your goals and what’s been getting in the way, I ask a few questions, and then I tell you honestly whether I can help and what I’d do first. If I’m not the right fit, I’ll say so.
Where we train
