About Me

Hey! 👋 I’m Louis.

I’ve been a PT for the last 2+ years. On top of being a PT, I’m also a Level 4 Strength & Conditioning coach.

When I’m not working with my incredible clients, I’m probably pushing myself to the limits in the gym. I live and breathe health and fitness, so you can probably understand why I do what I do.

I played rugby for 6+ years, alongside playing a LOT of other sports. Basically, I can’t sit still.

Take a look at some of the packages I offer below 👇

If you’re looking for some one to one work, I am currently Based at;

Rise Gym in Welywn Garden City

FITT 41 in Harpenden

Please drop me a message on Instagram to find out more😁

Online Coaching

A tailored programme, with up to 3 workouts per week

Weekly & monthly check-in forms

Personally counted calories & macros

WhatsApp Support

Exercise Tutorial Videos

7 Day Free Trial

£65 per month, rolling contract & cancel ANYTIME

Advanced Online Coaching

A FULLY tailored programme, with up to 5 workouts per week

2x Weekly WhatsApp check-ins

Monthly video/phone call check-ins

Nutritional support with personally counted calories & macros

24/7 Priority WhatsApp support

Exercise tutorial videos

Mobility sessions - optional

Work more on a one-to-one basis with me, to greater achieve your goals.

£85 per month, rolling contract & cancel ANYTIME

Monday ✅ New strength block, let’s av it🔥 #crossfituk #strengthtraining #backsquat #olympicweightlifting #weightlifting #strength #gym #workout #crossfit #gymmotivation #fitness #training

Filthy Synchro’s in Lane 9 👫💕 @coached_byelle #crossfituk #onlinecoach #workout #couplegoals #lifestyle #gym #functionalfitness #gymnastics #crossfit

Heart and Soul. I love this shit. 📸 @_amyflood_ #crossfituk #lifestyle #fitnessmotivation #athlete #workout #olympicweightlifting #weightlifting

Understand what and why you are doing things in the gym, instead of just coping what bob does. Heel elevation can be both necessary and unnecessary. You can have perfect squat depth and still perform heel elevated exercises for greater quad activation & working your “oh shit” muscles for heavy back squats. Bad back? Great way to squat with less stress on your lower back. Although poor squat depth can be caused my multiple different things, one of the greatest ways to improve your depth is by spending as much time in that deep bottom position as possible. Drop me a DM if you need some help or what to greater understand some of the things we do or you may see in the gym 🙌🏻 #gymtips #exercise #squats #legday #buildmuscle #onlinecoach #exercisetips #fatloss #fitnessjourney #gym #gymmotivation #personaltrainer

Liftin’ & Shiftin’ 🤠 @coached_byelle These @norepuk tees😍 #crossfituk #olympicweightlifting #weightlifting #gym #strength #weights #gym #crossfit #fitness #workout #lifestyle #onlinecoach

BFMG Winter Soldiers ⚔️✅ The dance floor with you 🫶🏻 #crossfituk #workout #competition #fitnessmotivation #crossfit #functionaltraining #gym #fitness #fitnessjourney #weightlifting

Our First Comp 👫❤️ So proud of you and us, here’s to many more 🥂 #crossfituk #crossfit #competition #athlete #lifestyle #couplegoals #workout #gym #fitnessmotivation #motivation

Just your average Tuesday, meeting an absolute 🐐 @pvellner Forever grateful to be part of the @optimumnutrition_uk community! Thank you for another amazing meet up 🙌🏻 #OptimumNutritionUK #crossfit #workout #training #gym #crossfitcommunity #lifestyle

Want to hit more glute? Here you go 👆🏻 Use this to help warm up & prime your glutes or add in to your routine to help grow your glutes! 🍑 #legday #glutes #workout #gymmotivation #exercise #gym #buildmuscle #gymtips #fitnessjourney #lowerbodyworkout #strengthtraining

Monday Comp Training ✅ Some squats to pazza Ugly Bulgies 3 way snatches And some pretty synchro work 💅 Also a little big🐷 2 weeks to go ⏳ #crossfit #legday #squats #bulgariansplitsquats #workout #training #gymmotivation #gym #functionaltraining #athlete

Sometimes, life takes over. That’s okay! Whilst sometimes a hard workout is all you need, sometimes it’s really not. Being able to manage your training is massively important. Lower intensity, movement focused sessions are a great way to help deload. #stress #deload #training #gym #gymmotivation #workout #gymtips #lifestyle #mentalhealth #fitness #weightlifting #fitnessjourney #crossfit #functionaltraining

Finishing October training with a partner workout! 2 weeks till we hit the dance floor 🕺💃🏋🏼 @coached_byelle Fuelled as always, by the best @optimumnutrition_uk COACHLOU20 🤑 #crossfit #workout #couplegoals #gym #gymmotivation #fitness #functionaltraining #gymmotivation #onlinecoach #OptimumNutritionUK

Rotational movements are a deadlift session help keep your body moving freely and help prevent you from seizing up! Include these after your session, hope it helps! 🎥 @a_a_ron_harris #deadlifts #workout #gymtips #lowerbackpain #legday #gym #injuryprevention

Active Recovery Session @fitt41uk Did you know @coached_byelle does CrossFit? She wasn’t sure, so she wore her top to let you all know 4 Mins On / 2 Mins Off 400m Run 12 Box Step Ups Max Down Ups in remaining Time - 200m Ski 200m Row Max Distance Bike in Remaining Time x4 #workout #exercise #cardio #training #gymmotivation

Just a few more shots to milk the @marbellachampionship content 🤷&zwj;♂️

#crossfit #gym #fitness #functionalfitness #gymmotivation #fitnessjourney #lifestlye

Just a few more shots to milk the @marbellachampionship content 🤷‍♂️ #crossfit #gym #fitness #functionalfitness #gymmotivation #fitnessjourney #lifestlye

Here’s some hand positioning adjustments you may need to hit your chest accurately when performing incline & flat bench press! #gymtips #chest #buildmuscle #gymconfidence #workout #motivation

Skipping into Monday like…🤥 #marbella #crossfit #functionaltraining #workout #gymmotivation

a más contigo 🫶🏻🥂

Marbella Championships 2024! My first big comp, with such an amazing team! Roll on next year!🔥 Thank you to @meghan_s9 & @adamgandon our coaches, media & support team 🫶🏻 #crossfit #competition #gymmotivation #functionalfitness

September done and dusted 😮‍💨 Lots of training ahead of Marbella champs this weekend 🏋🏼 Lots of Gussy🐷 Training and synchro’ing with the best @coached_byelle ❤️ Always fuelled by @optimumnutrition_uk ⛽️ #OptimumNutritionUK #crossfit #training #olympicweightlifting #september #dayinthelife

Louis is very motivating and kind. I can feel myself improving in every session with Louis. It’s been incredible and I highly recommend him.

Oisin W.
Louis is very professional. He is able to adapt sessions depending on needs/injuries. He really listens to his clients and creates sessions on what they enjoy doing. He keeps good records so you can see the progression you make which is really motivating.

Sarah W.
Louis knew that I was coming from a health problem which concerned my leg/hip. He took care of tailoring exercises for me. It was a great approach where we started with easier exercises but have achieved so much in the long run. I have enjoyed every second of my sessions with Louis.

Giulia M.
Louis is great. I thought I knew what I was doing in the gym but really I was clueless. Louis listened to me and designed a programme that catered to my goals and my timetable. Whether it’s strength training, fitness or fat, Louis WILL help you progress at a pace that’s comfortable for you.

John D.
Louis is very approachable, understanding and considerate. Over the time spent working with him, he has given me more motivation to continue and improved my confidence. Aside from training, he has the ear to listen, good chat and can have a laugh. Overall, a good man and helped me a lot. Thank you, Louis!

Paul G.
"Excellent and understanding coach. Always willing to help and tailor to your needs accordingly! I would highly recommend Lou’s services"

Dean R.

I’d love to find out a bit more about you, your goals and how I can help you.

Book a call with myself below:

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About Me

Online Coaching

Advanced Online Coaching

Louis is very motivating and kind. I can feel myself improving in every session with Louis. It’s been incredible and I highly recommend him.

Louis is very professional. He is able to adapt sessions depending on needs/injuries. He really listens to his clients and creates sessions on what they enjoy doing. He keeps good records so you can see the progression you make which is really motivating.

Louis knew that I was coming from a health problem which concerned my leg/hip. He took care of tailoring exercises for me. It was a great approach where we started with easier exercises but have achieved so much in the long run. I have enjoyed every second of my sessions with Louis.

Louis is great. I thought I knew what I was doing in the gym but really I was clueless. Louis listened to me and designed a programme that catered to my goals and my timetable. Whether it’s strength training, fitness or fat, Louis WILL help you progress at a pace that’s comfortable for you.

"Excellent and understanding coach. Always willing to help and tailor to your needs accordingly! I would highly recommend Lou’s services"

I’d love to find out a bit more about you, your goals and how I can help you.

Book a call with myself below:

Louis White PT