Michał Bereś

Does your body feel like it is not doing what you want it to? Back pain, low energy, restricted mobility or poor conditioning can make daily life harder than it needs to be. Instead of fighting it, you can build strength, capability and control over your own body.

An individual approach to your body. We all have different needs and goals, so I write personalised training plans matched to your condition, your level and what you want to achieve. Whether you want better mobility, more strength or more capacity, we will find a way for you to feel the difference.

Your body is a system, and it should run like a well-oiled machine. Functional training teaches you to move well and to avoid overload and injury. It is training that prepares you for everyday demands — from carrying the shopping to hard sport.

Do you want to be stronger, more capable, and to feel your body is ready for whatever you ask of it? I use proven methods that build strength, improve stability and strengthen the deep muscles that healthy movement depends on.

I work on your range of motion, so that you feel freer and more confident in whatever you do. With precise exercises focused on the hips, shoulders and knees, your body gains a new quality of movement.

Training for women

I work with women who want to build strength, improve their shape and get their energy back — including those dealing with back pain, muscle tension from desk work, or simply not knowing where to start in the gym. Every plan is individual: I teach safe technique, increase the load step by step and look after the deep core muscles and the mobility of the hips and shoulders. I also have training in nutrition and supplementation, stress management and psychosomatics, and a course on lifestyle with Hashimoto's, so I look at the whole picture — movement, nutrition and recovery.

Strength before, during and after menopause

Falling oestrogen means more than hot flushes. The US SWAN study, which followed more than 3,000 women for many years, found that bone density starts to fall 1–2 years before the final period and, at its fastest, drops by about 2% a year. Over the same years women lose muscle and gain fat — even when the scales do not move. This is a natural process, not your fault. The good news: you can genuinely influence it.

Strength training is one of the best-researched ways to do so. In the Australian LIFTMOR trial, postmenopausal women with low bone density trained under supervision twice a week for 30 minutes; after 8 months their spine and hip bone density had improved, and the training proved safe. In a Swedish trial, 15 weeks of strength training almost halved the number of hot flushes. The World Health Organization recommends strengthening all major muscle groups at least twice a week.

The earlier you start — ideally before menopause — the more strength and bone you bank. But it is never too late: we start from where you are, I teach the technique and add load step by step, so you feel confident in every session. If you have osteoporosis or another condition, check with your doctor first and I will build the plan around their advice. Train with me at Teho Sport in Trzebownisko near Rzeszów.