Balanced Strength: Harry Sellers on Redefining Movement for Mind and Body.
Born and raised in London, Harry Sellers studied economics at Loughborough University while playing semi-professional rugby. After completing an Ironman 70.3 and appearing on the cover of Men’s Health, he became a Technogym Master Trainer. Today, he coaches clients across London, blending endurance, music, and mindset into a balanced approach to movement. We catch up with Harry to go through his everyday essentials from, morning rituals to training truths.
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His Morning Ritual
I try not to have coffee within 90 minutes of waking up,” Harry explains. “Instead, I have a morning health shot — moringa powder, turmeric, lemon juice, and black pepper, which tastes like pond water, but I’ve noticed a massive difference in my energy levels and gut health.
If You Only Had Five Minutes in the Morning…
Quite simply, a brisk walk in fresh air. It’s about finding enjoyable moments that fit into your daily life — not unrealistic, advanced movements. Consistency is key.
His Essential for Training Smarter
A good playlist and a decent set of headphones. Non-negotiable.
Where Real Strength Begins
Forget the fancy stuff. Strength starts with learning how to move properly. Nail the basics — squats, deadlifts, presses, and pulls. Get your form right, be consistent, and stop comparing yourself.
Real strength isn’t about how much you can throw around once — it’s about being able to move well and keep doing it for years without your back filing for divorce.
The Most Effective Workout for Beginners
Hit every major muscle group two to three times a week — squats, push-ups, pull-ups (or rows if you’re not quite Spider-Man yet) and deadlifts. Keep it simple and stick with it. The best workout isn’t the one with the most complicated supersets — it’s the one you’ll actually do consistently without needing a PhD in exercise science to remember what’s next.
“Three words:
Full. Body. Workouts”
“Three words:
Full. Body. Workouts”
Top Three Tips to Consistently Build Strength
1. Progressive overload:
which is just a fancy way of saying “add a little more weight or effort over time.” You wouldn’t expect to get fitter running the same 5K pace forever…..Same logic here
2. Recover like a pro:
your muscles grow when you rest, not when you’re still in the squat rack pretending to check Spotify. Sleep, stretch, eat something that didn’t come out of a packet.
3. Stay patient:
strength is a long game. Think slow-cooked brisket, not microwave dinner.
How Long Does It Realistically Take to See Results?
If you’re new to it, you’ll feel stronger within a few weeks. your body gets better at the movement patterns before the muscles even properly grow. Visible changes? Give it 8–12 weeks of consistent work, good food and enough sleep. Do that, and by the end of three months you’ll be the person everyone asks, ‘Have you been working out?’
Wim Hof Winter Expedition: Cold, Breath, Breakthrough
A hot bath. I’m not a fan of this cold-plunge era we seem to be going through. I’m sure it has its benefits, but a bath puts a smile on my face every time.
His Morning Ritual
I try not to have coffee within 90 minutes of waking up,” Harry explains. “Instead, I have a morning health shot — moringa powder, turmeric, lemon juice, and black pepper, which tastes like pond water, but I’ve noticed a massive difference in my energy levels and gut health.
If You Only Had Five Minutes in the Morning…
Quite simply, a brisk walk in fresh air. It’s about finding enjoyable moments that fit into your daily life — not unrealistic, advanced movements. Consistency is key.
His Essential for Training Smarter
A good playlist and a decent set of headphones. Non-negotiable.
Where Real Strength Begins
Forget the fancy stuff. Strength starts with learning how to move properly. Nail the basics — squats, deadlifts, presses, and pulls. Get your form right, be consistent, and stop comparing yourself.
Real strength isn’t about how much you can throw around once — it’s about being able to move well and keep doing it for years without your back filing for divorce.
The Most Effective Workout for Beginners
Hit every major muscle group two to three times a week — squats, push-ups, pull-ups (or rows if you’re not quite Spider-Man yet) and deadlifts. Keep it simple and stick with it. The best workout isn’t the one with the most complicated supersets — it’s the one you’ll actually do consistently without needing a PhD in exercise science to remember what’s next.
“Three words:
Full. Body. Workouts”
“Three words:
Full. Body. Workouts”
Top Three Tips to Consistently Build Strength
1. Progressive overload:
which is just a fancy way of saying “add a little more weight or effort over time.” You wouldn’t expect to get fitter running the same 5K pace forever…..Same logic here
2. Recover like a pro:
your muscles grow when you rest, not when you’re still in the squat rack pretending to check Spotify. Sleep, stretch, eat something that didn’t come out of a packet.
3. Stay patient:
strength is a long game. Think slow-cooked brisket, not microwave dinner.
How Long Does It Realistically Take to See Results?
If you’re new to it, you’ll feel stronger within a few weeks. your body gets better at the movement patterns before the muscles even properly grow. Visible changes? Give it 8–12 weeks of consistent work, good food and enough sleep. Do that, and by the end of three months you’ll be the person everyone asks, ‘Have you been working out?’
Wim Hof Winter Expedition: Cold, Breath, Breakthrough
A hot bath. I’m not a fan of this cold-plunge era we seem to be going through. I’m sure it has its benefits, but a bath puts a smile on my face every time.
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