Thomas’s Transformation. How Consistency, Confidence and Personal Training Changed Everything
Thomas’s before and after showing his 9 kg transformation through personal training in Edinburgh
When Thomas first reached out to me, he described himself in a way I hear often as a personal trainer in Edinburgh. Low on energy, unhappy with how he looked, unsure where to even begin. He was working long hours as a games designer, spending most of the day sitting down, and like many people in creative roles, exercise had slowly fallen off the radar.
He told me he had barely set foot in a gym. The idea of personal training felt intimidating. He did not think he belonged in that environment, and he felt out of his depth before we had even started. If you have ever felt the same, trust me, you are not alone. It is one of the most common things I hear during the first session of personal training in Edinburgh.
But within a matter of weeks, everything began to change for Thomas. More energy. Better posture. Real consistency. And most surprisingly to him, he began to enjoy training. What started with nerves and uncertainty soon became confidence and genuine progress. This is what effective personal training is meant to do.
Let’s break down how he did it, how we structured the process, and how it can apply to anyone looking to get stronger, lose weight and build confidence.
Thomas’s Starting Point
Thomas arrived at his first session feeling exactly how most beginners feel. Nervous, out of place and convinced that everyone else in the gym knew something he did not. He was expecting the stereotypical drill-sergeant style personal trainer, which could not be further from how I coach at Forsyth Fitness.
Instead, we started exactly where he was. Personal training should meet the client at their starting point, not expect them to be confident or fit before they walk through the door.
Here is what stood out in the beginning:
Low energy levels
Little confidence in the gym
Poor posture from long hours at a desk
No structured routine
Worried he would not enjoy training
These are exactly the kinds of challenges a good personal trainer can help fix.
What We Did First. Building Early Momentum
The most important goal for beginners is not intensity. It is momentum. If a programme is too complicated or too brutal at the start, people burn out and quit. For Thomas, we focused on simple and achievable steps.
1. Simple full body strength sessions
Three full body sessions per week. No extremes. No technical overload. Just consistent strength training that built skill and confidence.
2. Posture and movement work
Since his job involved long hours sitting, we prioritised pulling movements, upper back strength, hip mobility and core stability. This immediately improved how he felt.
3. Beginner friendly strength training
Squats, hinges, pushes, pulls and carries. These movements are perfect for beginners and incredibly effective.
4. A flexible nutrition approach
No strict diets. No banned foods. Thomas used my flexible approach that allows clients to enjoy their favourite meals while still making progress. If you want to learn the same approach, you can download my free Eat What You Love guide.
5. Confidence building
Every session built familiarity. Familiarity turned into confidence. Confidence turned into consistency.
Within weeks, the difference in his posture, energy and motivation was noticeable.
The Turning Point. When Enjoyment Kicks In
One of my favourite moments in any transformation is when a client says they are starting to enjoy the process. Enjoyment means the routine is no longer a burden. It is becoming part of your weekly rhythm.
Thomas started walking into the gym with confidence rather than nerves. He understood the movements. He saw progress week to week. He was lifting more, moving better and recovering faster.
This is the power of structured one to one personal training.
The Strength Transformation. From Zero Pull Ups to 20 kg Weighted Pull Ups
This is the part of Thomas’s journey that really stands out.
When he began, he could not do a single pull up. Not even close. Pull ups are one of the most challenging exercises to master, especially for beginners.
Through consistent progression, great technique and smart programming, he eventually reached a point where he could perform weighted pull ups with 20 kg attached to his waist.
The Weight Loss. Down 9 kg Without Restriction
Thomas lost 9 kg through a blend of strength training, increased activity, better nutritional habits and a sustainable approach. He did not need extreme dieting or heavy restriction.
He kept enjoying meals out. He kept his favourite foods. And he still made consistent progress. This is exactly the type of balanced approach I teach all clients during personal training sessions.
It is not about perfection. It is about consistency.
The Confidence Shift
Physical progress is brilliant, but the confidence that comes with it is even greater.
By the time Thomas hit his stride, he was training independently when needed, lifting confidently, mastering technique and feeling stronger every single week. That is exactly the kind of long term confidence I want clients to build.
If you want to learn more about my background, including my boxing career and coaching experience, you can read more on my About Me page.
How This Approach Works for Almost Anyone
Thomas’s transformation is inspiring, but the process behind it is repeatable for almost anyone. Here is why this style of personal training works for everyday people with busy lives.
1. Confidence grows gradually
You do not need to be fit before you start. You build confidence session by session.
2. It suits beginners perfectly
If you have never trained before, this approach is ideal.
3. It is sustainable
No extreme dieting. Just habits you can maintain.
4. It fits your lifestyle
Work, family, kids, social life. The plan adapts to you.
5. It prioritises strength and longevity
You move better, feel better and build a stronger body for life.
6. It removes intimidation
Working one to one eliminates the overwhelm people feel in busy gyms.
7. It builds long term momentum
Once you enjoy the process, everything becomes easier.
If you want to see more stories like Thomas’s, you can view other real transformations on my Success Stories page.
Thomas’s Words
Here is how Thomas described his journey:
"I'm a games designer, and when I joined Forsyth Fitness Personal Training in Edinburgh I was low on energy and unhappy with how I looked. I had barely set foot in a gym and felt out of my depth at first. Sandy met me where I was, built a simple programme around my schedule, and kept me consistent. Within weeks I had more energy, better posture, and real momentum. I am stronger, leaner, and surprisingly, actually enjoy training now."
If You Can Relate to Thomas, This Can Work for You
If you feel stuck, low on energy, unhappy with how you look or unsure where to begin, you are exactly the type of person this approach is designed for.
Personal training does not need to be intimidating. It does not need to be complicated. It does not need to take over your life.
It just needs to be consistent, supportive and tailored to you.
You can take your first step today.