SAMUEL
LIFTS

SCIENCE-BASED TRAINING.

Build muscle.
Get stronger.
Live well.

I’m Samuel, a certified trainer. My strength and hypertrophy methods are grounded in exercise science, with practical guidance to help you build muscle, get stronger and make your time in the gym count.

Science-based strength and muscle-building guidance from a certified trainer, with diabetes-focused support too.

Build muscle & strength Training with diabetes?

Evidence-informed methods. Practical plans. Your goals.

Get training tips by email

I also live with type 2 diabetes. If that’s part of your journey, I share support for that too.

Samuel in the gym, wearing a cap and headphones
SAMUEL LIFTSStill training. Still me.

01 NASM-certified trainer

02 Science-based training

03 Diabetes-aware support

START WITH YOUR GOAL

What brings you here?

Two paths. The same science-based approach to training, adapted to your goals.

01 / STRENGTH & HYPERTROPHY

I want to build muscle
and get stronger.

Exercise selection, training structure and progression that fit your goals and equipment.

Explore strength & hypertrophy 02 / DIABETES & STRENGTH

I want to train while
managing diabetes.

My personal story, practical food resources and strength support alongside your healthcare plan.

Start with my free ebook
Samuel taking a gym mirror photographHI, I’M SAMUEL.

THE PERSON BEHIND THE CONTENT

Training is part of my life.
Helping you is the point.

I’m a NASM-certified trainer, fitness creator and film line producer. I’ve spent years lifting, learning and making sense of what helps people build muscle and strength.

More about my approach

My training methods are grounded in exercise science. I use research to guide exercise selection, training volume, effort and progression, then apply it to your goals, experience and equipment. I explain the reasoning so you can make informed decisions in the gym.

I also live with type 2 diabetes. That diagnosis taught me to look beyond appearances, and it’s why I talk about managing health alongside training. Whether your goal is muscle, strength or living better with diabetes, I care about habits you can sustain.

“Looking healthy on the outside does not always mean your body is functioning the way it should on the inside.”Samuel Lifts · From the ebook

GENERAL FITNESS / STRENGTH & HYPERTROPHY

Train with purpose.
Build with a plan.

Exercise science guides the method. Your goals, experience and equipment shape the plan.

How I structure your training
01

Choose your exercises.

Build a routine around your goals, available equipment and movements you can perform well.

02

Make your sets count.

Understand working sets, reps and effort so you know what you’re trying to achieve each session.

03

Know how to progress.

Track your training and learn when to adjust the weight, reps or execution over time.

Want help organising your own training?
Let’s talk through your goals and build a practical plan.

View strength & hypertrophy options
YOUR FREE STARTING POINT
Cover of I Was Jacked and Still Got Type 2 Diabetes, by Samuel LiftsMy experience, in my own words.

DIABETES & STRENGTH / THE FREE EBOOK

You don’t have to
figure it all out alone.

My diagnosis surprised me. What came next changed how I understood health, food and training. I put that story into a short ebook for anyone finding their feet with type 2 diabetes.

What’s inside the ebook
  • How I found out

    The unexpected test that made me pay attention.

  • What I changed

    Food, movement and learning from my glucose readings.

  • The part people don’t see

    The mental side, and finding a routine I can live with.

WHEN YOU’RE READY FOR MORE

Choose the help that fits.

Get a plan through a consultation, ongoing support through coaching, or a food framework you can use yourself.

Strength training & hypertrophy

For building muscle, getting stronger and organising your training.

01 / PROGRAM AUDIT

Program
Audit

See what’s included

Already have a routine? I’ll personally review it and show you what I would keep, remove or change, and why.

  • Exercise selection and order
  • Volume, frequency, sets and reps
  • Progression and overall structure
Get my program audited
02 / 1:1 CONSULTATION

Strength & Hypertrophy
Consultation

See what’s included

A focused 1:1 conversation to make your training more purposeful, with guidance that fits your goals and the equipment you have.

  • Review your routine and goals
  • Discuss exercises, sets and progression
  • Leave with a structured training plan
View strength & hypertrophy consultation
03 / ONGOING 1:1 COACHING

Strength & Hypertrophy
Coaching

See what’s included

Ongoing support to follow your plan, improve your technique and adapt your training as you progress.

  • Training guidance for your goals
  • Weekly check-ins and form feedback
  • Nutrition guidance alongside your training
View strength & hypertrophy coaching

Diabetes-focused strength & nutrition

Practical resources and training support alongside your healthcare plan.

04 / SELF-GUIDED RESOURCE

The Diabetic
Eating Guide

See what’s included

A structured way to build meals, manage portions and make food decisions without cutting out carbohydrates entirely.

  • A practical meal-building framework
  • Help making everyday food decisions
  • A resource you can return to
View the Eating Guide
05 / 1:1 CONSULTATION

Diabetes Strength
Training Consultation

See what’s included

A 1:1 conversation about your training, goals and everyday nutrition habits, with practical guidance for your situation.

  • Discuss your goals and training setup
  • Leave with a structured plan
  • Full Diabetic Eating Guide included
View diabetes strength consultation
06 / ONGOING 1:1 COACHING

Diabetes-Focused
Strength Coaching

See what’s included

Ongoing training and lifestyle support for building strength while living with diabetes.

  • Four live sessions each month
  • Form checks and nutrition guidance
  • Full Diabetic Eating Guide included
View diabetes-focused coaching

These links open my Nestuge store.

THE FREE SAMUEL LIFTS DISCORD

Find your people.
Keep moving forward.

Join a community for fitness and diabetes. Talk about strength training, building muscle, food habits and the everyday experience of living with diabetes.

Who is the community for?

You’re welcome whether you have diabetes or simply want to get stronger. Connect with others, ask questions and share your progress.

  • Strength & muscle building
  • Nutrition & daily habits
  • Living with diabetes
FREE TO JOIN

No purchase needed.
A place for both sides of the Samuel Lifts community.

Join my free Discord

Free community for fitness and diabetes.

SUPPORT THE WORK

Enjoying the free content?

If my fitness and diabetes content has helped you and you’d like to support the work, you can leave a small tip. No pressure. The free content stays free.

COMPLETELY OPTIONALSupport Samuel Lifts