How Going To The Gym Can Boost Your Immune System

Improve health at the gym
improve health at the gym

We all pick up a pesky cough, a runny nose or get the common cold from time to time. But how can we help ourselves become more immune through fitness?

Performing gentle exercise after feeling a few degrees under the weather can help to fight off that nasty bacteria and blasting out our lungs and airways with some cardio or resistance work will help you sweat out any toxins.

The health benefits of exercise

Exercise and working out can provide a range of health benefits to help boost your fitness and even contribute to a better immune system in the process. This will provide your body with more resistance against infections. Simple exercises such as a 20-30-minute walk, going to the gym or even a bike ride can reduce the number of colds you get in a year.

When you’ve recovered from your illness, pop down to your local Xercise4Less gym once we re-open and get your heart pumping through physical activity, increasing your heart rate to try and flush out the bacteria from your lungs and airways. This, in turn, may reduce your chance of getting a cold, flu or other illness. Exercising causes change in antibodies and white blood cells. Your white blood cells are the body’s immune system cells which work tirelessly to fight disease. When exercising, these move more rapidly so they could detect illnesses far sooner than they might have before.

Improve health at the gym

Slow and steady wins the race

Furthermore, exercise slows down the release of stress hormones, and therefore, lessening the impact of stress on your health.  It is important to remember that while exercise is good for you, make sure you don’t overdo it when you are feeling below par. Heavy or intense exercise when showing symptoms of a cold or flu would not be advised, but a short, pulse raising workout could be extremely beneficial. Working out too hard can make you feel worse and slow down your recovery, so just be mindful with your level of exertion.

Train in our dedicated cardio or resistance zone to boost your fitness, with a range of fitness equipment to enhance your immune system.

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

£5 First Month & £0 Joining Fee

£5FM, £0JF Promo
£5FM, £0JF Promo

Join today using promo code: ‘5GYM’

Get Spring off to the best start by smashing your fitness goals as an Xercise4Less Gyms member. Sign up for one of our great value gym memberships today and pay only £5 for your first month with NO joining fee. 

To activate your membership, simply use promo code ‘5GYM’ and get started in the gym using our wide range of equipment and facilities to kickstart your fitness journey. Why delay your gains or weight loss any longer? For just a FIVER, join our inclusive community at the click of a button. 

Why join Xercise4Less Gyms?

With a friendly, inclusive gym community, we’re suitable for people of all fitness levels. Whether you’re looking to lose weight, improve fitness or build muscle, we have the equipment and facilities you need to achieve your goals.

Terms and Conditions
5GYM – Available from: 17/03/2020 until 31/03/2020 23:59

  1. All promotional offers are subject to availability that can start and can end at any time without notice, unless specified.
  2. Once the promotion has ended the offer is no longer redeemable.
  3. The promotion code for any gym offer or discount can only be redeemed through or at our gym locations where available.
  4. Exclusive online promotions where stated are not redeemable in gym, only online via the URL’s specified in point 3.
  5. The promotion can be redeemed using the following payment methods Direct Debit, credit or debit card on all annual or monthly membership products only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts, unless otherwise specified with a £0 joining fee.
  7. Promotional offer must be claimed using the promotion code provided.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.

Benefits of Combat Training in the Gym

MMA Cage Workout
MMA Cage Workout

Get stronger and fitter in the combat zone

We provide all members with access to our great quality combat facilities so that regardless of ability and fitness level, have a go and work on improving your fitness and general health.

Our full-size boxing ring will rival any boxing gym and the Mixed Martial Arts cage presents a unique opportunity to strengthen your body. Training in the combat gym zone will not only help you to strengthen muscles but also help you to lose weight and burn body fat.

Work on weight loss and fat burn

Wanting to lose weight fast? Try a workout using the combat gym zones at Xercise4Less gyms. By including boxing and Mixed Martial Arts into your workout programme, you’ll be taking on a serious fitness challenge and push your heart rate to its peak meaning that you’ll burn a large amount of calories in a short period of time. Burning excess calories will help you to lose weight quick and leave you feeling a lot more body confident.

It doesn’t matter if you have no combat-style training, we encourage all of our members to give it a go and try something new. Using the boxing equipment is a real physical challenge but definitely one that you won’t regret because after your workout you’ll feel happier, much more energised and relaxed.

Combat training is an intense full body workout that will improve your strength. Sparring in the ring will use muscles in your arms, legs and core. Boxing bag workouts can be as challenging as you like but are guaranteed to work multiple muscle groups at one time. Try a couple of punches and then some short sprints, or even 10 punches and 10 burpees, and just repeating this process. This mixture of cardio and strength training will you lose weight and burn excess body fat in shorter period of time.

Boxing Bag Workout

Improve your mental health strength

Another amazing benefit of combat workout such as using the punching bags or having a spar in the MMA cage is that it will do wonders for your mental health. Think about your really bad days, when you’re stressed and feel stretched and overworked. Imagine that you were able to let all of this out on the boxing bags or by shadowing boxing in the ring.

Everyone should be working on their mental health regardless of their physical ability. This is where the combat gym zones step in. They provide you with enough space to workout for however long you like to become mentally stronger. By releasing your stresses from a long day at work on the combat gym zones in our gyms, you’ll feel happier and much more relaxed in every day life which is something that we all need a bit more of.

Not forgetting about endorphins. Endorphins are what your body produce during exercise so that once you finish your workout you’re left feeling much more relaxed and happy. You may initially find the combat zone intimidating but when you think about the after effect, it’s worth giving it a go!

Benefits of MMA training - combat

Join Xercise4Less Gyms today

We’re proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Become a member of Xercise4Less Gyms today whether you’ve never stepped foot into a gym before or are an experience gym goer because our quality cardio equipment, free weights, resistance machines and combat gym zones can help you to lose weight. Our members also find everything that they need to reach their personal fitness goals including dedicated Ladies Only zones, specialist facilities and spaces and a number of group exercise classes such as Les Mills, spin and legs, bums and tums.

Benefits of Resistance Machine Gym Workouts

Older Woman using Smith Machine _ Weights
Older Woman using Smith Machine _ Weights

Improve your physical health with resistance machines

By using resistance machines available to you in our Xercise4Less Gyms, you’ll be able to transform your body and transform your fitness. Move one step closer to your fitness goals by using our resistance machines gym zones which include machines such as the leg press, lat pulldown and abdominal crunch.

There are many benefits to resistance training that you don’t want to miss out on. Resistance machines help with muscle gain and improve individual muscle strength. Using these machines regularly will also boost weight loss and burn fat at a faster rate which will improve your body confidence and make you feel happier and healthier.

Dorothya Sunderland Jan20201200x628

Resistance workouts increase strength and build muscle

One of the best things about resistance machines at Xercise4Less Gyms is that they help you to get stronger and grow muscle. Resistance training allows you to work on growing individual muscles through targeted movements. For example, the lat pulldown focuses only on your latissimus dorsi (lats) which allows you to really push yourself during your back workout to get bigger and stronger. If you feel like you’ve got specific problem areas on your body or just want to work on getting some muscles bigger than others, resistance machines can really help.

Xercise4Less Gyms have resistance machines that help you work all muscle groups. During your next back workout, use the seated row. For your next abs workout, use the abdominal crunch. For your next shoulder workout, use the shoulder press. Whatever your fitness goals, however you want your body to look, resistance machines will help you to achieve the muscle definition you want.

Weight loss with resistance workouts

The possibilities to achieve your weight loss goals at Xercise4Less Gyms are endless. You’ve got access to a wide range of cardio equipment, an amount of free weights equipment to last a lifetime and resistance machines that allow you to target every single muscle group.

Resistance machines help you to isolate key problem areas and work these muscles to make them stronger but also more defined. You’ll increase muscle definition by losing body fat too. For example, if your lower arms bother you and are a reason for low body confidence, the tricep extension machine and seated tricep dip will help you to reduce body fat and build muscle in your arms. This will result in toned arms. 

Resistance machines also help you to burn calories at a quicker rate. Following a resistance workout, especially at a high-intensity level (i.e. low weight, high reps or intermediate weight and fast reps) will increase your heart rate and put your body into a fat burning state. This helps your body to burn more calories and ultimately lose more weight. To work towards your weight loss goals, don’t neglect resistance machines because they can really help to improve your weight loss journey.

Resistance training - leg press

Become an Xercise4Less Gyms member today

Join Xercise4Less Gyms today and maximise your potential to help you boost your fitness and smash your fitness goals. Whether you’re new to gyms, a casual gym goer or have been using the gym for years, we have something to for you! Our members have access to unique combat equipment including boxing rings and MMA cages, resistance machines, free weights and cardio machines. We provide women the comfort of a ladies only zone and offer a wide range of group exercise classes including Les Mills workouts, spin, yoga and Zumba to help you smash your goals.

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Benefits of Free Weights Training in the Gym

Free Weights Gym Zone - Dumbbell
Free Weights Gym Zone - Dumbbell

Use weights to smash your fitness goals at Xercise4Less Gyms

Lifting free weights in our gyms has a number of positives that will you to help you to get stronger not only in the gym but in daily life too. To move one step closer to those all-important fitness goals, start lifting weights in our free weights gym zones and you’ll soon notice the benefits! Using dumbbells, barbells and kettlebells will boost your workouts and your fitness to a whole new level.

All Xercise4Less gyms across the UK have a wide range of free weights equipment that you can use at your will to take your gym sessions up a notch. Whether you’re looking for a wide range of weighted dumbbells, want to use Olympic lifting platforms to train for your next powerlifting competition or want to practice your barbell squat form, our gyms can provide all the equipment you need.

Squats on Squat Rack

Regular weight training helps weight loss

Make the most of the free weights gym zones available to you as part of your great value membership with Xercise4Less Gyms. It provides you with all the equipment you need to smash your personal fitness goals. A big benefit of weight training is that it helps with weight loss.

By following a weight training routine, your heart rate will increase and you’ll start to burn calories at a quick rate. When people think of weight loss, they usually think of using cardio machines, but you can follow a cardio-style workout in the free weights zone to help you lose weight quicker. For example, kettlebell swings are a great cardio exercise and fat burning exercise. Dumbbell squat jumps and medicine balls slams are other exercises that require free weights equipment but really help with weight loss and fat burning. Once you’ve finished a free weights workout, your body will continue to burn calories for a longer period of time compared to a cardio machine workout. So, for weight loss free weights training seems like a no brainer, right? A combination of cardio training and free weight training is the perfect recipe for weight loss and to improve your body confidence

Woman using Cables, Bench, Weights

Free weight exercises will improve strength

Most people use free weights equipment to build their muscle strength and increase their muscle size. Lifting, pushing and pulling free weights is by far the best way to build muscle and get stronger in your everyday life.

The best way to push your muscles and strength to the limit is to following a workout routine involving a number of compound movements. Compound movements are exercises such squats, deadlifts, pull-ups and bench presses. By doing compound exercises, you’ll be pushing numerous muscles at one time which will eventually result in them getting stronger and bigger. By working multiple muscles at one time, you’ll be improving your balance and coordination. Performing an exercise such as a barbell deadlift isn’t easy but once you get your form right, you’ll smash it and start improving the strength in your back, arms, legs and glutes.

Combining the main two benefits of free weights training – weight loss and muscle gain – will leave you with muscles that are much more defined and prominent. Whatever your level of weight training experience, using the free weights gym zone is something we encourage all Xercise4Less members to do. It’ll benefit your general physical health in daily life and also help to strengthen your mental health.


Join Xercise4Less Gyms today

Become a part of the Xercise4Less community today and take those all important steps towards improving your fitness and reaching your fitness goals. Try strength training in our free weights gym zones or lift weights in our resistance machines zones – either way will help you to gain muscle and burn excess calories quickly. We provide members with the private ladies only gym zone too to help women workout with confidence. Don’t forget about our wide range of group exercise classes including the famous Les Mills workouts.

Whatever your fitness level; whether you’re an experience gym user or never used a gym before, join Xercise4Less Gyms today and start transforming your physical and mental health.

Benefits of Cardio Training in the Gym

Cardio Treadmill Workout
Cardio Treadmill Workout

Regular cardio workouts help with weight loss

No matter your fitness level or experience of gym workouts, cardio training is something that everyone can do and should do to help them get fitter and healthier. By working on your cardio fitness, you’ll soon reap a number of benefits that will mean that you leave the gym happier.

One of the biggest benefits of cardio training is weight loss and by including regular cardio workouts in your workout programme, you’ll lose weight quicker. If you’re using an Xercise4Less gym to try lose excess weight and reduce your body fat, you need to be doing regular cardio training. This could mean using a treadmill, an exercise bike, a rowing machine or a stair climber – whatever suits you and your gym session.

Cardio Equipment - Bike

Smash your fitness goals with cardio training

Whatever Xercise4Less gym you visit, you’ll find a large cardio gym zone. We provide this space so that every single one of our valued members has the freedom to work on their fitness journey in away to suit them. It doesn’t matter what your current fitness level is, the cardio gym zone allows you to take your workout at your own pace.

Whether you’re using the gym to maintain your current health and fitness or you’re competing for a major sport competition, cardio training can help you. To make sure we’re at our full health, we should be doing some sort of physical exercise every single day. For some people this may be spending 90 minutes running up and down a football pitch or it could just mean spending 20 minutes in the gym using a cardio machine. Either way, some form of cardiovascular training will improve your physical health. It will increase the strength of your heart as you’ll be pushing yourself to your limits and testing yourself. You’ll also reduce your risk of high blood pressure and high cholesterol as you sweat away body fat and burn excess calories.

The more that you raise your heart rate, the more calories and fat that you burn from all over your body. This puts your body into a weight losing state, but only if you are in a calorie deficit too. To really smash your weight loss goals and take your personal fitness to the next level, it’s important to do regular cardio training.

Cardio workouts can improve your mental health

Not only will cardio workouts help you to lose weight and reduce your risk of serious health issues, they help you to focus on and strengthen your mental health. Physical exercise is proven to produce endorphins which leave you feeling happier and much more positive. If you’re someone who struggles with mental health issues, try to do some cardio workouts as regularly as you can to promote happy hormones around your system.

With cardio training, you can do low intensity workouts such as walking on the treadmill with a slight incline or a steady cycle on the stationary bike – doing this for a long period of time allows you to switch off from everything going on in your head and focus on your gym workout. Whether you prefer going to the gym solo or with friends, use your time doing cardio training as a distraction that will not only improve your physical but mental health.

Rowing Machine Workout

Join Xercise4Less Gyms today

Take your health and fitness to the next level by working on your cardiovascular fitness by using quality machines such as treadmills, rowing machines and exercise bikes in the cardio gym zones in Xercise4Less Gyms.

We’re proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Become a member of Xercise4Less Gyms today whether you’ve never stepped foot into a gym before or are an experienced gym goer because our quality cardio equipment can help you to lose weight. Our members also find everything that they need to help them reach their personal fitness goals including dedicated Ladies Only zones, specialist facilities and spaces and a number of group exercise classes including Les Mills workouts, spin and legs, bums and tums.

First Camp | Your Guide to Fitness

First Camps Featured Image
First Camps Featured Image

Your guide to fitness at Xercise4Less Gyms

First Camps are designed to give you the best possible welcome to Xercise4Less Gyms. Whatever your fitness goals, the camps will get your fitness journey onto the best possible start to ensure that you’re maximising your gym workouts.

First Camps are designed to give you all the skills and knowledge you need to navigate your gym journey the best way to suit you. We will teach you all about nutrition, our facilities and classes, strength training, and how to create healthy fitness habits.

Spaces are totally FREE but limited – if you’re interested in joining, complete the form below or speak to a member of the team at your gym for more information.

Register for a First Camp today:

Get stronger and fitter with First Camps

When you book onto one of our First Camps, you can expect to be supported by Xercise4Less Gyms friendly and real staff and instructors along the way. They will also encourage you to achieve your fitness goals using our gyms.

Whether you are a new gym user or would like a general fitness refresher, as part of inclusive Xercise4Less Gyms First Camps you will have 2 group sessions a week over an 8-week programme where you will learn all about:

  • Our facilities and how they can be suited to you and your training
  • Overcoming common obstacles that Xercise4Less members face
  • Nutrition and strength training
  • Establishing healthy fitness habits

Our group sessions will bring you into the Xercise4Less Gyms community and give you all the skills you need to make your fitness journey a success and learn know to push yourself to the next level.

Fitness Group Class

Members of every fitness level can get involved

At Xercise4Less Gyms, we take pride in our inclusivity. First Camps have something for everyone so take advantage of the opportunity and get involved. If you have questions about the gym, want to learn how you can boost your fitness to the next level or have a genuine interest in exercise, this is perfect for you.

To strengthen your understanding of training and nutrition, we would highly recommend coming along to one of our First Camps. Camps are included in your gym membership meaning that as part of your great value Xercise4Less membership, you’ll get the knowledge you need to push your personal fitness to the place you want it to be for FREE.

Remember that spaces are limited, so sign up using the form sooner rather than later.

Join Xercise4Less today

Don’t put off your fitness goals any longer, join Xercise4Less Gyms today whether you’re ready to join a gym for the first time, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything they need to know from our First Camps, plus have the support from our friendly staff, specialist gym zones including Ladies Only and group fitness classes including the famous Les Mills workouts.

Join Xercise4Less Gyms today and book yourself in for one of our motivational and inclusive First Camp group introductions straight away.

Five Effective Full Body Exercises

Menu 1 - Sam Chia push up
group burpees - lose belly fat blog

Work your full body at Xercise4Less Gyms

It is important to pay attention to your whole body when working out, and not just focus on building up one area or individual muscle groups. Having a balanced physique will help to reduce the stress and burden placed on your body, and ultimately, lessen the potential risk of injury or discomfort. At friendly, inclusive Xercise4Less Gyms we encourage all our members to try out our different training zones from cardio to resistance or from free weights to fun, functional fitness classes. Come down to your local Xercise4Less Gym and give these exercises a go!

1. Push Ups

The push up is a great exercise to develop your core fitness as it targets a wide range of muscle groups. This is a simple exercise to complete and can be successfully performed by people with all levels of fitness. Grab yourself a mat, place yourself in a horizontal position and raise your body by lifting yourself with your forearms. Once you are in position, slowly lower your body to the ground, gradually bringing yourself up to complete the exercise.

You can challenge yourself by either performing more push-ups or doing them at an increased pace. Furthermore, you can also try balance yourself with only one arm to add further difficulty and exertion.

Menu 1 - Sam Chia push up

2. Squats

Squats are a classic exercise to primarily target your lower body, working your glutes, hamstrings and calves. The exercise also works in a similar fashion to a sit up as it pulls on your core and is a real winner if you are wanting to blast some belly fat or target your abs. Typically a strengthening exercise, squats give you a balanced workout to suit a range of fitness needs.

Once you have completed squats, you can add difficulty or push yourself further by performing them with weights to give your full body some much needed attention. To build real muscle, add a barbell to your squat routine and really work those shoulders.

group sumo squats core strength fitness

3. Deadlifts

While this may seem like you are targeting your upper body, deadlifts are also great for working your lower body. Similar to adding weights to your squat routine, deadlifts provide a full body exercise, reaching out to your legs as well as your torso. One thing to remember is technique, you must keep your back flat throughout the process. A deadlift is simple to execute, and the name of the game is to pick up a weighted bar from the ground, bringing it up to your waist using your whole body for maximum exertion. To complete a deadlift, your arms must be straight with the weight hanging.


4. Burpees

This dual-purpose exercise blasts belly fat and improves strength. All the best fat burning workouts always include the flabtastic burpee. This full-body exercise uses compound movements (hip-hinge, plank, push up, squat, and jump) that will melt your unwanted fat and supercharge your metabolism. You’ll train practically every muscle in your body from shoulders, chest, and abs to quads, inner thighs, posterior and triceps with these proven fat burners. Build more muscle and burn more calories with burpees in your nearest Xercise4Less gym.

group fitness training burpees

5. Lunges

Lunges work tirelessly to increase muscle mass and build-up strength to help tone your body. Lunges help to develop your glutes, hamstrings and quadriceps to shape up your body and improving your posture as well as your range of motion. To complete a successful lunge, stand up straight with your shoulders relaxed and your chin up. Keep one leg in front of the other and lower your hips until both knees are bent and at a 90-degree angle. It is important to maintain your posture by ensuring your body weight is on the heels. Repeat this process on both legs to gain the most from your workout.

circuit training workout - lunge

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.

Leg Workouts | Build Bigger Legs With These Exercises

Leg Day - main
Leg Day - main

Smash leg day at Xercise4Less Gyms

Don’t dread leg day any longer with these leg workouts from Xercise4Less Gyms.  Attack the fear of leg day with these easy to follow exercises that will help you build muscle during your fitness session.

Working your legs is an essential part of any gym routine, and it is important to focus on the quads, hamstrings and glutes in order to maximise your core as well as build muscle in your lower body. Follow the exercises below to make the most of your leg day sessions.

Before you start your workout, it is advisory to complete a full warm-up to get your legs going before adding the serious weight. Exercises such as dynamic stretches are ideal, or, light deadlift sets. Gradually increase the weight of your warm-up set, reducing the reps.

Deadlifts for effective muscle increase

At Xercise4Less Gyms we love to include deadlifts in your workouts whether you’re a casual gym goer or an experienced gym user. Why?

Deadlifts primarily target your glutes, but this strength training exercise also works your hamstrings, quads, your lower back and core, and even your arms and shoulders. The deadlift is the workout that really hits every bit of your body. And the benefits are huge.

leg day - deadlift

Ramp up leg day with the leg press

Put pressure on your lower body and benefit from this Standard Leg Press exercise. Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 standard leg press reps and repeat in 3 sets.

Resistance training - leg press

Go heavy with the seated leg extension

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

leg extension-workout guide

Why Xercise4Less Gyms?

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all-important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.