Strength and Conditioning

Improving our quality of movement is something we can all benefit from- put simply, strength and conditioning is about improving movement, health and physical performance regardless of your athletic ability. The benefits of movement based fitness are vast and I use a range of techniques including plyometrics, speed and agility, mobility, core stability, endurance and weight training. Training, whether it be sports specific, or general strength training requires a thorough understanding of the individual, the sport in question and nutritional requirements. I cover all of the fundamental areas of training, helping clients to develop in the gym and within their given sport by adopting the correct nutritional approach and recovery protocols.

Proprioception is the awareness of movement and position in the body – through the correct exercises and balance work this can be improved to ultimately reduce the risk of injury. Any performance specific programme we put in place will look to improve the client’s performance over time. This improvement may be technical, physical, tactical or mental.

When working with clients on strength and conditioning, I aim to enhance general health through the combination of strength training, HIIT training, plyometrics and cardio conditioning that characterises strength and conditioning to increase cardiovascular health as well as muscular, skeletal and mental health.

There are some key principles I follow with clients during any strength and conditioning training regime:

  1. Principle of Individuality
    Every individual is unique and will respond differently to the same training stimulus. Some of these differences can be influenced by many characteristics; biological age, training age, gender, body size and shape, past injuries and many more. On the basis of this, no two individuals can expect to achieve the exact same results from the same training program.
  2. Principle of Specificity 
    Training adaptations for an individual will occur specifically to the muscle groups trained, the intensity of the exercise, the metabolic demands of the exercise, and/or specific movements and activities. In an attempt to perfect a specific skill or activity, you must perform that skill or activity with proper body mechanics to have correct technique.
  3. Principle of Overload 
    In order for an individual to achieve a certain training adaptation, the body must be stressed by working against a stimulus or load that is greater than that to which it is accustomed. Overload, ensures improvement by challenging changes in resistance, terrain, movement complexity, and many others.
  4. Principle of Progression 
    In order to achieve the desired training adaptations for a certain activity or skill consistently, the training stimulus must gradually and constantly increase. This implies that there is an optimal level and time frame for the overload to occur. If overload increases too quickly, poor technique, improper muscle firing patterns, and injury may result. If overload progresses too slowly, improvements will be minimal or non-existent. Rest and recovery must also be included in the progression, as training hard all the time could result in chronic fatigue, a decrease in performance and eventually injury.
  5. Principle of Diminishing Returns 
    Performance gains are related to the level of training (training age) of each individual. Athletes that have never participated in a training program before can see huge initial performance gains in their program. On the other hand, athletes that have been lifting for several years will see smaller gains over longer periods of time. The key is to continue to show progress in the areas in which they have weaknesses.
  6. Principle of Reversibility 
    When a training stimulus is taken away from an athlete for an extended period of time, they will not be able to maintain a certain level of performance. Over time, the gains that were achieved will return to the original level.

Ajile Health & Fitness

6 Irvine Rd.
Higham, Rochester ME3 7AA
United Kingdom


6am – 9pm
6am – 9pm
6am – 9pm
6am – 9pm
6am – 9pm
five gold stars

What Our Happy and Healthy Clients Are Saying

Based on 51 reviews
Gurpreet Sian
Gurpreet Sian
July 27, 2022.
I’ve been training with Aj for little over three months and I am seeing a huge difference in my strength, fitness and body shape. Aj is an incredibly talented and attentive personal trainer. From the very first session he listened to my goals and aims and took into account the previous injuries I had sustained, and accounted for that in my sessions. Every session Aj would be mindful of my painful back and knee, altering various moves to ensure I was performing each move properly and allowing me to add strength to those problem areas. Aj is genuinely one of the most down to earth, funny, relatable and caring personal trainers I have met. I am so incredibly grateful for the help he has given me in the lead up to my wedding. Our morning sessions were always full of energy, and it took my mind off any stresses I had with work and wedding planning. I’d encourage anyone who is contemplating training to use Aj, as he really is the best at what he does. I will be continuing to train with Aj, and am really looking forward to see more results in the future. Thanks so much Aj
July 7, 2022.
THE perfect solution for busy people who want to get in shape. Flexible payment, flexible times and one to one instruction given to make sure your work out delivers maximum effect.
Dan Gilliard
Dan Gilliard
June 14, 2022.
I have been training with Ajile Fitness for nearly a year and I would recommend to anyone. Aj is very professional and dedicated to me and my goals. His tailored programmes keep me going back for more.
Michael Pollowitz
Michael Pollowitz
May 17, 2022.
I have always tried to stay in excellent shape but work and injuries have gotten in the way. It was time to get back on track. Being in international business I asked some of my most fit and prominent colleagues how they do it and AJ’s name came up more than once. One recommendation came from a guy that is very influential in the government and partially owns a professional sports team; hence I thought AJ was worth the call. I’m glad I did. What an amazing talented guy…patient, sincere and excellent in what he does. I’m dealing with a partially torn rotator cuff and now my Physical Therapist was so impressed with my workout that he is starting to incorporate some of AJ’s training into his practice. I’m in the US and wish I was in the UK to get local 1:1 training but live Zoom is the next best thing, but I will definitely stop in when I’m in town on business (whenever that is after Covid-19). Like I said “the best of the best”!
Mark Romano
Mark Romano
May 11, 2022.
Aj is the best at what he does. If you've been struggling with your fitness journey, he can help. Give him a call, you wont be disappointed!
Pete Johnson
Pete Johnson
May 10, 2022.
AJ is the man! Ajile Health and Fitness has helped me on my journey to transform my body and I owe it all AJ! I highly recommend this business to anyone looking for a mobile trainer that offers 1 on 1 training sessions. Very reasonably priced and well worth it!
Sharon Perlmutter
Sharon Perlmutter
December 28, 2021.
I finally decided to take the plunge. After many starts and stops I wanted to take control of my health and fitness. I needed help with both motivation and expertise to finally see results. After the first 2 weeks I was hooked. Aj is the best he made it doable and I even look forward to working out. Now at month number 2 I’m getting so many compliments. Even when I travel I can zoom in and continue my progress. I’m now shopping for new clothes!
Juan Nolasco
Juan Nolasco
November 27, 2021.
Aj is great!
Julia Weiss
Julia Weiss
November 27, 2021.
the best!!
Matthew Wadler
Matthew Wadler
November 3, 2021.
I have more energy now than I've ever had before. This place rocks!

The Packages

Check out our personal training packages and find the one that best suits your lifestyle.

Introductory Offer

Taster Session



1 session per week



2 sessions per week



3 sessions per week

Sessions – 50mins.
1:1 sessions in private studio
Mobile Sessions – WE BRING THE GYM TO YOU

(50p per mile + travel time)