Stronger. Leaner. Healthier.

Redefine Your Prime — Fitness That Transforms Body, Mind & Life

Not just another gym. We’re Bicester’s home for transformation — designed for people over 35 who want lasting results, not quick fixes.

Frequently Asked Questions

Do I need to be fit before I start?

Not at all. Most of our clients come to us after years of stop-start fitness routines, or even starting from scratch. We’ll meet you exactly where you are and build a plan that works for you.

I’m over 40… is it too late for me?

Absolutely not. In fact, you’re exactly who we built 1st4Fitness for. We specialise in helping men and women over 35 redefine their prime — so you can move better, feel stronger, and enjoy life with more confidence and energy.

What makes 1st4Fitness different from a regular gym?

Most gyms give you access. We give you results.
That means:

Personalised training, not cookie-cutter workouts
Nutrition that fits real life (no shakes, no starving, no weird rules)
Coaches who hold you accountable and support you every step
A welcoming community that feels more family than fitness

Do I have to follow a strict diet?

Nope. We believe in real food for real people. Our nutrition coaching is flexible, evidence-based, and designed to fit around your lifestyle. You’ll learn how to eat in a way that gets results without feeling like you’re “on a diet.

How much time do I need to commit?

We build your programme around your schedule. Most clients train 2–3 times per week, with everything tailored so you’re not living in the gym. What matters most is consistency, not hours of cardio.

I’ve tried other programmes before and failed — why will this be different?

Because we don’t just hand you a workout plan and hope for the best.
We give you:

Accountability (we check in, adjust, and keep you on track)
Support (a community that has your back)
Simplicity (no confusing jargon, just clear steps)

That’s why our clients don’t just start strong — they stay strong.

What if I have injuries or health issues?

Our coaches are experienced in working with people who’ve had joint pain, back problems, or other limitations. We adapt your training to keep you safe, moving, and progressing.

What’s the first step?

It’s simple: book your 1-1 Game Plan Consultation.
This is where we sit down, learn about your goals, and map out your personal transformation plan.

Real Results, Real People

Don’t just take our word for it. The people you’ll meet here aren’t fitness models—they’re professionals, parents, and locals just like you. With the help of our personal trainers in Bicester, they’ve dropped body fat, gained strength, and reignited confidence.