JAMAL S – CASE STUDY | 7 YEAR TRANSFORMATION

Jamal S – Starting Point: Complete Beginner

When Jamal first started personal training in Leeds back in 2019, he was a complete beginner. As a busy businessman with a large family, time was limited and consistency had always been a challenge.

He also faced recurring hamstring injuries from playing football, which needed to be addressed through appropriate strength training. His initial goals were: Build muscle and increase size, learn correct technique, improve overall health and fitness. 

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JAMAL’S ACHIEVEMENTS?

  • Lost over 2 stone (12.7kg)

  • Deadlift – 185 (PB)

  • Back Squat – 152.5kg (PB)

  • Bench Press – 105kg (PB)

  • OHP – 65kg (PB)

  • No More Recurring Hamstring Injuries

  • 7 Years Of Consistent Training With CSS Fitness

  • Complete Lifestyle Change

  • Understanding Of Nutrition To Support Performance & Recovery

Goals & Evolution Over 7 Years

Over the course of 7 years of coaching, Jamal’s goals evolved significantly. What started as a muscle building phase developed into a long-term commitment to strength training, fat loss phases, and performance-focused programming.

  • Getting stronger in key compound lifts
  • Developing resilience in the posterior chain to eliminate injuries
  • Achieving a complete lifestyle transformation

Long-Term Results That Last

This case study highlights what’s possible with experienced coaching expertise. Over 7 years, Jamal progressed from a complete beginner to an advanced lifter with impressive strength numbers and a resilient, injury-free body.

Most importantly, he achieved a complete lifestyle transformation, balancing training with work, family, and long-term health.

The Coaching Approach

The journey began with mastering the basics. Early sessions focused on understanding exercises, building confidence, and learning correct technique from scratch.

Training Structure:

  • Started with 4 sessions per week, progressed to 5 sessions per week due to increased value and enjoyment
  • Followed a periodised strength programme to ensure safe and consistent progression
  • Adapted training during the pandemic to maintain progress with limited equipment

Tracking & Feedback:

  • Every session is always recorded in a dedicated training log book
  • We filmed key lifts for technical feedback
  • Weekly coaching feedback report

Education & Lifestyle Integration:

  • We provided educational resources to build knowledge further
  • Focused on creating a sustainable routine around a busy lifestyle
  • built long-term habits rather than short-term fixes

Jamal S has developed a deep understanding of strength training and built habits that fit around a demanding personal and professional life.

The Feedback

“I booked a consultation with Chris and he really took the time to understand my goals and we discussed how WE achieve them rather than just telling me the gym plan to have the perfect body”.

“The journey has been absolutely amazing. I still love training with Chris, really enjoy the buzz of the gym”.

“Life changing experience”.

What's Next?

Over the last 7 years we’ve gone through many phases/training blocks. Clear expectations and realistic timelines for every outlined objective.

Future goals include:

  • Deadlift – 200kg
  • Back Squat – 160kg
  • Return to 5-a-side football
  • Maintain a healthy body

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Read All Client Testimonials

Wow! What a transformation this has been so far. I’ve been working with Jamal for over 7 years and it’s been one hell of a fitness journey. I’m incredibly appreciative of the trust he has placed in me to help him achieve his goals.

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