The real cost of fitness – and why it’s likely less than you think
F&TF wants you to get more from less
Over the past three years, I’ve spent thousands on becoming better and looking the part as a fitness coach. Since I first started training seriously in 2018, I’ve spent tens of thousands on food, supplements, and remedies that promised to make me bigger, leaner, stronger, or just recover faster. And while some of it worked, most of it was pure marketing. But over time, I spotted a pattern – the things that actually made a difference weren’t the most expensive, the newest, or the flashiest.
What follows might change your perspective on health and fitness – and could even save you hundreds of pounds. If that’s the case, I have an idea of what you can do next…
The shoe mistake – and what actually matters
In 2020, I wanted to squat heavier without knee pain, so I bought a pair of Adidas Powerlifts. They had a cushioned collar, a hard sole, good grip, and a helpful heel-to-toe drop that made squatting feel easier. Then the gyms closed. And do you know what I could use them for? Nothing. You wouldn’t wear them casually, they’re terrible for deadlifts, they restrict calf raises, and if I was training at home, I wouldn’t be wearing shoes anyway.
When I returned to lifting and hit my personal bests, I kicked my shoes off for everything but bench press. The problem was never the shoes – it was my warm-up, technique, and strength progression over time.
The only reason I wear shoes at all in the gym is the slim chance of someone dropping a weight on my foot. Since most UK gyms require footwear, I started using an old pair of plimsolls. Turns out, they were perfect – good grip, flexible enough for calf raises, and stable for lifting.
Today, I replaced them with a £4 pair from a local shop. My previous pair had lasted since 2008. Compare that to the £80+ lifters I used to covet. Are they better? Marginally. Are they worth 20 times the price? Not unless you’re actively competing.
The pervasive supplement myth
It’s the same with supplements. I've just spent £25 in Home Bargains on 1.5kg of protein powder and the best pre-workout I’ve ever taken. And when it comes to food, apart from Aldi's protein yoghurts, I don’t buy anything sold as "low fat," "low sugar," or "high protein." If I buy supplements, it’s because I know I’m deficient in the main ingredient they contain or because increasing it could improve my training and physique. And I get them from places like Home Bargains or with a discount code online. And my go to multivitamin was £2 for 60 in Aldi this morning.
The foundation – what actually matters
The basics aren’t flashy, but they’re where results come from.
A balanced, varied diet with enough protein is essential – and many people might need to step their intake up...
While government recommendations for protein intake are often around 0.8g per kg of your bodyweight (or 0.36g per lb of bodyweight), it should be noted that this is typically the minimum to prevent deficiency. If you’re strength training, you’ll likely get better results aiming for 1.6–2.2g per kg (0.7–1g per lb). Add progressive strength training, decent sleep and stress management, and the returns could be huge – at a fraction of what the fitness industry wants you to spend.
My gym clothes? Well-fitting, unbranded Uniqlo gear that lasts me years. My gym shoes? That £4 pair of plimsolls. My usual gym membership? Less than £25 a month at a PureGym or JD.
Running shoes are fine to wear in the gym – and I invest in a new pair at least once a year – but just because they’re good for cardio doesn’t mean they’re ideal for weights.
Overspending doesn’t mean better results. It usually just means you’ve bought into the hype.
Simple fixes work – and they cost next to nothing
Research indicates that listening to fast-tempo music, particularly around 140 beats per minute (BPM), can enhance physical performance during exercise. A study published in Psychology Today suggests that the optimal tempo for workout songs is between 120-140 BPM, though individual preferences may vary. Additionally, research has shown that fast-tempo music can improve performance in aerobic activities. Therefore, incorporating music at this tempo into your workouts may naturally encourage movement and boost energy levels. No supplements or gym kit needed.
Achey muscles? A dip in the sea (or a bath!). Sore throat? Rinse with salt water. Still feeling sluggish? Take a cold shower and set an alarm to go to bed at the same time every night. Too much energy? Have you get your steps in or had a little boogie?
Most problems don’t need an expensive fix – often just consistency, common sense, or, in the examples above, water, salt, light movement and sleep!

Understanding hunger, thirst and boredom before supplementing
It’s easy to mistake thirst or boredom for hunger, leading to unnecessary supplementation, snacking and excess calories. Before reaching for something packaged to put in your mouth, ask yourself: am I actually hungry? Drink a glass of water – dehydration often masquerades as hunger. If you’re just restless, go for a walk or do something with your hands. The more you understand your own signals, the less likely you are to consume out of habit.
Optimisation – when it’s worth spending
Once the foundations are in place, optimising makes sense. If you train hard and recover well, then yes, creatine could be worth it – and it’s one of the cheapest, most well-researched supplements out there. If you lift heavy and compete, a proper pair of lifting shoes might help. If your schedule is packed, investing in high-quality ready meals or a meal prep service could be a smart move.
But optimisation comes after the basics, not before. If you’re buying fancy gym gear but skipping workouts, or spending a fortune on greens powders while eating two actual vegetables a day, you’ve got it backwards.
Right then. If I’ve saved you money, here’s how to invest it
A lot of people think they can’t afford a coach – maybe even me, specifically. But if reading this has made you rethink a purchase or two, you’ve opened up an opportunity – reinvest that in something that will actually improve your training, your results, and your mindset.
My ready-to-go gym programmes cost £35–£40. If I’ve just saved you that (or more), why not use it to level up properly? Because once you realise that fitness is about strategy, not spending, results come faster – and they last longer.
Further reading
How Much Protein Do You Need Per Day? – Healthline, accessed 31st January 2025. [https://www.healthline.com/nutrition/how-much-protein-per-day]
Thirst vs. Hunger: How to Tell the Difference – Healthline, accessed 31st January 2025. [https://www.healthline.com/nutrition/thirst-vs-hunger]
What's the Best Tempo for a Workout Song? – Psychology Today, accessed 31st January 2025. [https://www.psychologytoday.com/us/blog/the-athletes-way/202406/whats-the-best-tempo-for-a-workout-song]
Are Pre-Workout Supplements Safe? – National Geographic, accessed 31st January 2025. [https://www.nationalgeographic.com/science/article/pre-workout-supplements-powders-health-risks]
Effects of Fast-Tempo Music on Exercise Performance – PubMed, accessed 31st January 2025. [https://pubmed.ncbi.nlm.nih.gov/35426762/]
And, if after all this, you still think you need to spend more to get fitter, I know a coach who could really change the way you think about it – you might have heard of him…
What else is cooking?
Well, me! this week I got back into the groove of writing and filming and put out my first longform video. I’m not expecting anything from it, and I’ve definitely got to sort out the headroom in some of the shots (🤦🏻♀️) but as a first go, I’m happy with it. Check it out below and let me know what you think!
And if you want more from me, why not check some of these out:
💬 Coaching enquiries: https://forms.gle/dkkDAknQyfahkG2T
📩 30 days of free fat loss tips updated for 2025: Ticket to Fit
💻 Website: coachjackmann.com
📸 Instagram: @coachjackmann
Ahead of my client check-ins on Sunday, I’ve got a weekend of chef-ing, walking and – dare I say it – running to look forward to!
Wish me luck and I’ll see yas in the next one
Jack x