Fitness: PT Luke Hayes on the transformative power of weight training

Body transformation coach and fitness model Luke Hayes specialises in weight training to help clients of all ages become healthier and stronger in body and mind

My fitness story

My fitness journey started at around the age of 11, when I was a sprinter and began my weight training journey. After an ACL injury at the age of 16, my rugby/sprinting career came to an end, which then allowed me to put my whole focus on weight training. I went to university to study physical education and coaching whilst competing in Men’s Physique competitions. Eventually, I went on to win British Junior and Men’s Physique competitions and began fitness modelling, taking me all over the world. During my time at university, I started Luke Hayes Fitness and began personal training at around the age of 19. Now, at the age of 30, I have been personal training for over 11 years and have worked with hundreds of clients varying in age, lifestyles and goals.

What I do

I am based in Newmarket and do the majority of my work from Bedford Lodge Health and Fitness Club. I tend to work long-term with my clients and focus on lifestyle changes, finding a way for them to love training. Around 70 per cent of my clients are female ranging from 30 to 80 years old, and all of the training I do is solely weight training focused. The importance of weight training in later years is becoming more and more important, with studies showing how weight training can improve quality of life as you get older. No matter the age that you start, you can always get better.

Why I love my job

What I love most is showing people that at any stage of your life, you can always become healthier. Whether it’s getting in the best shape of your life or feeling stronger and healthier than ever before, there is nothing stopping you from doing that. Also, teaching people that training with weights is not as intimidating as it may seem - in fact the complete opposite. It’s all about how you can shape your body to what you want it to be whilst continuously improving your strength and life quality.

The energy-boosting snack I swear by

One part of fitness and improving the way you look or feel is nutrition. It cannot be overlooked, and is simply how we either gain weight, lose weight or improve body composition. For me and many of my clients, my ‘go to’ is oats. Love them or hate them they are great pre-workout or for breakfast and have incredible health benefits. My favourite is Quaker Rolled Oats mixed with Gold Standard Whey Protein (Chocolate), 90 per cent Lindt Dark Chocolate and honey. But if I’m going to add one piece of advice to people reading, I cannot overstate the importance of protein intake, especially as you get older; the more important it becomes.

My indulgent treat food

I always allow myself and clients what we call a cheat meal; this is one meal which can be whatever you want but the secret is, as I say, eat to fill and not to binge. But if I’m going for anything it would be two bacon double cheese burgers and large fries from Five Guys!

How I kick back and relax

One thing I do every week on a Sunday is visit a sauna. I try to do three lots of 20 minutes with a five-to-10-minute break sitting in the pool in between. It makes me feel amazing, but has taken some time to build up tolerance, so I’d advise starting with two lots of 10 minutes.

My top tip for anyone who needs motivating to start exercising

No matter what age or stage in your life you are, you can always get better, healthier and stronger.

Find out more at lukehayesfitness.co.uk or email luke@lukehayesfitness.co.uk and follow on Instagram @lukehayesfitness