Training Studio · Upminster, Essex
Not a big gym. Not a large group class where a coach can't watch everyone. Six people per session, fully coached, with sessions running throughout the day, six days a week.
Who we are
Prepare and Recover started because there was a gap. People wanted to move better, train consistently, and feel part of something. But big commercial gyms weren't delivering that. And neither were big group classes, where a coach simply can't watch everyone at once.
So we built something different. Small groups. Expert coaches. A space where everyone is made to feel welcome from day one. Not a number. Not a renewal date. A member.
We're based in Upminster, Essex, and we work with people of all ages and abilities. Complete beginners to competitive athletes. Everyone is welcome here.
What we believe
One session, no commitment, no contracts. See what it's actually like before deciding anything.
What we offer
Every session is coached, every programme is planned, and every member gets individual attention. All in a group capped at six people.
Six people maximum. Full coaching attention. Sessions throughout the day from 6am. Train two, three, or unlimited times a week. Your own member app tracks everything.
Women-only sessions Monday to Friday at 9:30am. Strength, yoga, Pilates, nutrition support, and a community that makes mornings worth getting up for.
Strength and conditioning for young athletes, Mondays and Thursdays at 4:45pm. Builds confidence, movement quality, and healthy habits from an early age.
Individual sessions with one of our coaches for completely bespoke programming. Ideal alongside or instead of group training.
Not ready for a membership? Grab a block of sessions and try it properly. No commitment, no pressure. Just good training.
Sports massage, dry needling, cupping, compression, and stretching therapy with head therapist Paul or sports therapist Lizzie. Book directly via our treatment page.
Membership
All memberships include your personal training app, movement video libraries, and regular coach check-ins. No hidden extras, no surprises.
The sweet spot for most members. Enough frequency to see real progress, structured around your life.
Train as often as you want. Ideal for people who want maximum flexibility and full use of the timetable.
Twelve sessions over six weeks. A proper taste of what membership looks like, at your own pace, with no obligation to continue.
Come and try one session before committing to anything. Book directly online and just turn up. We'll take care of the rest.
Not sure which option is right for you? Start with a free trial session and we can point you in the right direction from there.
Book a free trial session and we'll take it from there. No paperwork, no pressure, no sales pitch.
Full session times visible when you book. View live timetable and book your spot.
Sports Therapy
Paul is our head therapist and a qualified sports massage specialist, with a focus on movement quality and injury rehabilitation. He has been working with clients in Upminster since the very beginning, helping people move better, recover from injury, and get back to doing what they love.
Alongside Paul, sports therapist Lizzie covers a full range of additional treatment and recovery services from the studio. Between them, whatever you're dealing with, you're in good hands.
Book a TreatmentTreatments available
The team
Everyone here trains, lives the lifestyle they coach, and genuinely cares about the people they work with. That's the standard we hold ourselves to.
Founded Prepare and Recover after building a very successful treatment business in Upminster. Paul has spent a lot of time in and around sport, working in it and playing it. But away from sport, it's the people that have always mattered most. Whether in the gym or the treatment room, he has spent years getting to know people properly. From complete beginners finding their feet, to junior athletes developing their game, to 60-year-olds who want to move better, build lasting habits, and stay active for the long haul. Paul is a real people person who will take the time to actually get to know you and understand what you need. And yes, the general dogsbody who keeps everything running.
Leads the coaching team and the programming. Calm-natured, genuinely approachable, and always happy to help. There won't be many days you don't see Dan on the gym floor, either coaching a session or just being a good person to have around. The kind of coach members trust without having to think about it.
Coaches sessions throughout the week and brings genuine energy to every class she takes.
Coaches across the timetable and brings nutrition expertise that most studios simply don't have on the floor.
Works one-to-one with members who want bespoke individual coaching alongside or instead of group sessions.
Our sports therapy specialist. If something hurts or isn't moving right, she's the one to see.
One session. That's all we ask. Turn up, train, and see how it feels. No commitment required.
What people say
125+ five-star Google reviews and counting. Real members, not marketing copy.
The best training environment I've ever been part of. Small groups means you actually get coached, not just supervised. The community here is something else.
I was nervous walking in as a complete beginner. Within two sessions I felt like I'd been there for years. Everyone is so welcoming and the coaching is brilliant.
Lizzie's sports massage is genuinely exceptional. I've been to a lot of therapists and she stands out. The whole studio feels professional without being intimidating.
Find us
Free Trial Session
One session, no commitment, no contracts. Pick a time that works for you and we'll take care of the rest.
Questions first? Email us or call 07761 857 675 and we'll get back to you.
Treatments and recovery
Sports massage, dry needling, cupping, compression, and stretching therapy. Book directly with Paul or Lizzie.