Helping individuals become stronger from the inside out since 2012.


Our belief is that real fitness cannot exist without a solid foundation of good health and well being. Every facet of our programmes has been designed with this in mind from the perspective of movement, recovery, and nutrition. In short, when the body has the right stimuli, it’s possible to extend both our lifespan (we work with individuals ranging from 18 to 88) and health span (quality of life from the perspective of physical and mental wellness).

As charity partners with Inspire Wellbeing, T.A.M.H.I – mental wellbeing an issue of particular importance to us. In 2018 we launched 33 Til Infinity, a campaign aimed at raising £33,000 for Suicide Prevention and Intervention Charities in 2019 in memory of Michael Cullen – one of our first members and a dear friend to many at HENCH.


Our focus is on performance that transfers to the real world. This means raw training using natural human movements, loaded precisely and progressively to elicit the maximum strength adaptations possible as well as increased flexibility, mobility and stability. When this is combined with metabolic conditioning methods focusing on building aerobic, anaerobic and alactic fitness – we are now ready to take on any challenge the real world, including sport, can throw at us. This is fitness with a real-world application, the stuff that builds true confidence.

When we focus on wellbeing and performance, the looking good part just kind of happens as a downstream consequence of this. Again, when the correct environmental stimuli (food, exercise, recovery etc) is provided for the human machine the ‘magic’ begins to happen. We don’t focus on the body beautiful, and indeed don’t even have mirrors in our training spaces – but the reality is that when we look better, we feel better and perform better in all areas in life, from career to relationships and even in sport.


Life is stressful – there is no escaping this. However, stress can be good or it can be bad. Stress that is beneficial (called eustress) and negative stress (called distress). There are benefits of good stress like exercise, heat stress, cold stress, plant polyphenols etc. because they activate the body’s stress response.

“Good” stress is a type of stress that is a short term stressor on the body that activates all these genetic pathways that are hard-coded in our genes that enable us to deal with stress. This process is known as the net resilience effect or hormesis. Good stress builds resilience, the body’s ability to adapt to stress and slow ageing.

The activation of stress resistance pathways through hormetic stress may be at the heart of many mechanisms of ageing. However, chronic psychological stress can have negative effects on the brain and body and accelerates the ageing process. When the stress becomes so overwhelming that rumination occurs and you worry about the past experiences or the future and this causes anxiety and depression.

The HENCH system was built on these principles and is the first in the world to integrate the most effective training, nutrition, mindset and recovery methods proven to increase resilience. These methods are progressive strength training (derived from the first-hand experience of world-class performance in strength sports), behavioural change based nutrition and mindset coaching as well as cutting edge regeneration therapies (with protocols available nowhere else on the Island).