DL

Online Coaching


Serious Coaching. Built Around You.

Build muscle. Lose fat. Get stronger. Build a physique you're proud of — with personalised coaching built around your life, not the other way around.

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Why This Is Different

Most online coaching gives you a plan and leaves you to get on with it. A spreadsheet, a generic meal plan and a weekly check-in. If your job changes, your progress stalls or real life gets in the way, you're expected to figure it out.

That's not how I coach.

Your training, nutrition, cardio and targets are built around you and adjusted as you progress. If something isn't working, we change it. If you're moving forward, we push it. If life gets in the way, we adapt.

Because the best plan isn't the one that looks perfect on paper. It's the one you can actually follow consistently until you get where you want to be.

Dan Lawless

Why I Coach

Why I Coach

I started lifting at 14. Back then, I was just a skinny kid who wanted to build some muscle and a bit of confidence. I had no idea it would become the one constant that stayed with me through some of the worst periods of my life.

I've served a prison sentence. While I was there, I trained in cells and yards with whatever I could find because training was one of the few things that kept my head straight. When I got out, I had to rebuild my life from nothing. No shortcuts. No safety net. Just discipline, hard work and the same process I'd relied on since I was 14.

Fitness gave me a way forward. That's why I coach the way I do today.

I've made mistakes. I've been judged for my past. I've had to prove myself. So I don't judge my clients. I don't care whether you're starting from your best shape ever or your worst. I care about where you're going — and whether we're doing what it takes to get you there.

Since 2017, I've coached 200+ people around the world, from complete beginners to experienced lifters. Different bodies. Different lives. Different goals. But they all had one thing in common: they wanted to become better than they were.

That's what I'm here for.

No judgement. No nonsense. No quick fixes. Just honest coaching from someone who's lived it.

“I don't judge where you start. I care about where you're going and what it takes to get you there.”

See If We’d Work Well Together

1-to-1 Coaching

What's Included

Coaching That Adapts

This isn't a plan you download and forget about. It's ongoing 1-to-1 coaching designed to move with you.

Your training isn't a template with your name on it. It's built around your experience, goals, schedule, equipment and limitations.

Whether you're trying to build serious muscle, lose fat, get stronger or completely change your physique, we'll build your training around the result you're after — then adjust it as you progress. Online doesn't mean generic. You get the same attention whether you're five minutes from me or five thousand miles away.

Every session has a reason. Every adjustment has a purpose. And everything is working towards where you want to go.

Build My Training

Nutrition That Fits Your Life

You don't need to eat six identical meals from plastic containers for the rest of your life. You need a nutritional strategy you can actually follow, built around your preferences, routine and goals.

Calories, macros, food choices and meal timing are tailored to you, while still allowing you to have a social life, eat out and go on holiday.

The goal isn't to make your life revolve around fitness. It's to make fitness work around your life.

Make Fitness Fit My Life

Constant Adjustment

Your body doesn't follow a spreadsheet, so your plan shouldn't either. Your check-ins give me the information I need to see what's working, what's not and what needs changing — whether that's your calories, training, cardio, recovery or overall approach.

Whatever needs adjusting gets adjusted. You're never left running the same plan and hoping for the best.

Get Coached, Not Just a Plan

Honest Guidance on PEDs

If you use or are considering using PEDs, I'll give you the honest conversation that many coaches avoid. No scare tactics, no glorification and no pretending the subject doesn't exist. Just straightforward guidance around the risks, monitoring, bloodwork, side effects and the decisions that come with enhanced bodybuilding.

If it's part of your journey, it needs to be approached responsibly.

Talk to Dan About My Goals
See How Coaching Could Work For You

Client Transformations

Real Client Results

Recomp
transformation picture, before and after
20 lb LossCut
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Recomp
70 lb LossCut

See What’s Possible With The Right Support

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In Their Words

What It's Like to Be Coached

Featured Story

Dave A.

Result
12 Stone 6 lb Lost

Dan, please don't underestimate the impact you've had on turning my life around.

Having access to your experience and knowledge, combined with the accountability of having you in my corner, has been the biggest influence on my recovery and rebuilding. Everything you've set out for me or suggested has worked.

When I first started working with Dan in August 2024, I weighed 25st 12 lb. By December 2025, I was 13st 6 lb. My blood work and blood pressure had improved, I had no headaches and, most importantly, I'd broken the cycle of binge eating.

Dan's ability to adapt his coaching to me as an individual has been remarkable. He understands how I operate, keeps me accountable and knows exactly when I need pushing, guidance or simply someone in my corner.

He's genuinely the best coach I could have hoped for.

You haven't just added years to my life. You've added decades.

After 34 years of being unhappy with my body, I finally achieved something I never thought possible — a visible six-pack. Dan took me from spinning my wheels in the gym to building significant strength and muscle, then cutting down to the lightest I've been since my early teens.

Matt H.

· 210 lb → 171 lb

I’ve gained just shy of two stone while keeping my abs clearly visible — without bodybuilding taking over my life. Dan has shown me that you can make serious progress, enjoy holidays and socialising, and still end up in the best shape of your life.

Andrew P.

· Nearly 2 Stone Gained. Abs Still Visible.

After years of training and dieting on my own, I finally had the structure and guidance to take my physique to the next level. Dan’s planning, accountability and attention to detail helped me transform my physique through carefully structured fat-loss and muscle-building phases.

Alex E.

· From Self-Coached to a Completely Different Physique.

There are no copy-and-paste responses — every check-in, adjustment and recommendation is personalised to my progress and goals. Dan’s responsiveness, attention to detail and genuine dedication make you feel like you’re actually being coached, not just following a plan.

Cameron P.

· No Copy-Paste Coaching.

In under three months, I lost 18 lb of fat while maintaining my muscle mass — and I’ve never felt or looked better. What started as a three-month trial quickly became a long-term commitment because I knew I’d benefit from Dan’s coaching.

Leigh M.

· 18 lb of Fat Lost. Muscle Maintained.

After 12 years of lifting, Dan gave my fitness journey a new lease of life and completely changed how I see my body. His ability to adapt my training and nutrition around my lifestyle has made me more consistent, focused and genuinely excited about my progress again.

Miles M.

· 12 Years of Lifting. Still Found Another Level.

Nothing feels scripted or generic — everything is tailored to your goals, lifestyle and progress. Dan combines detailed coaching with honest accountability and genuine support, giving you the confidence that you’re not trying to make a serious change on your own.

Allan E.

· More Than Just a Training Plan.

More than just a training plan — Dan takes a complete approach to your physique, nutrition and mindset. His personalised coaching, honest accountability and genuine support make you feel like you’re never going through the process alone.

Alan C.

· Personalised Coaching With Genuine Support

See If We Could Get You There Too

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Who I Work With

This isn't for everyone.

And that's deliberate.

It's for people who are serious about changing their physique, have tried doing it alone, or know what to do but struggle to execute consistently.

Maybe you're an experienced lifter who's stopped making the progress you should be. Maybe you want to get lean without living on chicken and broccoli, or build muscle without turning your entire life into bodybuilding.

Most importantly, you want a coach who actually pays attention, tells you what needs changing and expects you to take responsibility for the work.

It's not for you if you're looking for a magic plan, results without doing the work, or someone to tell you everything is fine when it isn't.

If you're looking for a six-week transformation that disappears six weeks later, I'm not the coach for you.

I'm interested in building something that lasts.

How Coaching Actually Works

How It Works

I only take on a small number of new clients each month, so I can actually give them the attention this site talks about.

  1. 01

    Apply

    Tell me where you are, where you want to go and what you're struggling with.

  2. 02

    Talk

    I'll personally review your application and get back to you. No sales team, no automated pitch — just an honest conversation about whether we're a good fit.

  3. 03

    Build

    I'll build your training and nutrition strategy around your goals, lifestyle, experience and starting point.

  4. 04

    Execute

    You train, eat and check in. I analyse your progress, make the necessary adjustments and we repeat. That's coaching.

Find Out How It Works

Questions

Frequently Asked Questions

Coaching is tailored to the individual, so I don't offer a one-size-fits-all price on the website.

Once I've reviewed your application and understand your goals, I'll explain the most suitable coaching option for you and exactly what it costs. You'll have all the information before making any decision — no pressure and no obligation to sign up.

If You're Serious, Let's Talk.

You've already spent enough time thinking about it.

You know what you want to change. Maybe you've tried doing it alone, lost momentum, or made progress but know you could be doing more. Whatever your starting point, the answer probably isn't another month of guessing. It's having someone in your corner who knows what they're doing and expects you to do the work.

I'll build the plan, monitor your progress and make the adjustments.

You execute.

Let's see what you're actually capable of.

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