01
Weeks 1–4
Assess & Build
We establish your baseline, movement patterns, habits and goals. Then we build a plan that is genuinely yours.
Coach Wayne · San Francisco Personal Trainer
Get Strong.
Get Lean.
Stay That Way.
Strong & Lean is a private 24-week coaching program, delivered online, in person in San Francisco or as a hybrid, designed to help you lose body fat, build real strength and feel confident in your body — without making fitness your entire life.
Online, in-person and hybrid coaching available
5.0 on Yelp
43 recommended reviews
15+years coaching
800+people coached
20,000+hours on the gym floor
5.0Yelp rating
A plan that fits real life
A clear plan built around
your actual week.
Strong & Lean gives you structured training, practical nutrition guidance and direct accountability. The plan is built around your schedule, your starting point and the result you want.
The signature program
Strong & Lean
Twenty-four focused weeks of progressive strength training, practical nutrition and regular progress reviews, all adjusted to your starting point and schedule.
02
Weeks 5–12
Build Momentum
Progressive training, simple nutrition targets and consistent accountability turn good intentions into a routine.
03
Weeks 13–20
Progress & Refine
We increase strength, adjust the plan around your progress and keep fat loss moving without running you into the ground.
04
Weeks 21–24
Measure & Continue
We measure the result, lock in what works and give you a clear path to keep progressing after week twenty-four.
What’s included
Coaching between
every session.
High-touch coaching for people who want a result, not another app they stop opening after two weeks.
Private 1:1 training
Focused sessions built around your body, experience and goals.
Personalized programming
A structured plan for your coached sessions and independent training.
Practical nutrition coaching
Clear targets and habits that work in restaurants, on trips and during busy weeks.
Weekly progress review
We measure what matters and adjust before a small obstacle becomes a lost month.
Direct accountability
You’ll know exactly what to do next — and have a coach who knows when you’re drifting.
A plan for real life
Training adapts around work, travel and family without losing sight of the outcome.
Client results
Progress you can
actually measure.
Clients come to improve body composition, strength, energy and consistency. The plan changes as the data and your performance change.
Read Coach Wayne’s Yelp reviews
186 to 166
20 lb lost sustainablyVaradh’s result
2×
Training sessions per weekKevin’s long-term routine
24
Weeks of focused coachingA defined start and outcome
“I’m stronger, more confident and have much more energy. It’s the best investment I’ve made in my wellbeing.”
“I’m in the best shape of my life. Wayne helped me rebuild strength, fitness, consistency and confidence.”
“I went from 186 to 166 pounds in a sustainable way — and learned how to keep the progress going.”
Testimonials are condensed from client reviews. Individual results vary.
Meet your coach
Experience matters.
So does being human.
I’m Wayne Squires — an Irish, San Francisco-based personal trainer who has spent more than 15 years helping people get stronger, leaner and more capable.
I’ve coached more than 800 people and logged over 20,000 hours on the gym floor. My approach combines intelligent strength training, evidence-based nutrition and honest accountability, with every part adapted to the person in front of me.
15+ years coaching
Evidence-based nutrition
San Francisco local
Training advice
Clear answers.
Useful action.
Practical guidance on strength, fat loss, nutrition and staying consistent when work and life are already full.
Questions, answered
Before you start.
Do I need to be fit before I start?+
No. The program begins with your current ability, training history and confidence level. Every session and progression is scaled to you.
How can I work with you?+
You can work with me online, in person in San Francisco’s Mission District, or through a hybrid of both. We’ll confirm the best format, location and schedule during your consultation.
Is nutrition included?+
Yes. You’ll get practical, evidence-based nutrition coaching designed for fat loss, muscle development and a normal social life.
What happens after the 24 weeks?+
You’ll leave with a clear understanding of what works for you. You can continue coaching or move forward independently with a plan for the next phase.
How much does Strong & Lean cost?+
Investment depends on the number of private sessions and level of support that fits you best. Your consultation will make the options clear before you commit.
Your next move
24 weeks from now,
you could feel completely different.
Book a no-pressure consultation. We’ll talk about where you are, what you want and whether Strong & Lean is the right fit.