Working Out with Weights At Home


Using Weights to Encourage Progress at Home

We have a wide range of free weights and resistance equipment in all of our gyms which help you to increase muscle and boost your strength at Xercise4Less. Whilst our gyms are temporarily closed under Government instruction, we want to help you keep making positive progress with your fitness.

By using weighted equipment such as dumbbells, kettlebells, barbells and medicine balls, you have option to increase your muscle mass or just maintain the strength and muscle you already have. Play around with different techniques and styles of training to see which way of working works best for you.

Dumbbells at Home Equipment

Get Creative with Your Weights at Home

If you’re one of the lucky ones who has some weighted equipment at home then congratulations! We’re aware that this equipment is difficult to hold of with an increase in demand so if you haven’t got equipment such as kettlebells, dumbbells, benches and squat racks at home, that’s not a problem because there are ways to work around this.

There are some great dumbbell alternatives that you probably already have in your home that you never thought of using. You could fill up some water bottles or empty fabric softener bottles. Bags of rice and sugar are also good alternatives. For heavier weights, fill two carrier bags with an even amount of jars and tins. To recreate a kettlebell at home, fill up a rucksack with heavy household items or use a tin of paint or even a bag of protein. Barbells could be created with some filled washing baskets on either side of a stick or pole. The possibilities are endless, just get creative and see what you already have in your home space.

Get creative with your types of training too. To encourage muscle growth, use time under tension techniques. This means performing reps slowly e.g. lower your body into a squat for 3 seconds, hold it and then return upright in 3 seconds. If you struggle with the weight whilst doing it, lower the weight and if it’s too easy, increase it.

Another way to maintain muscle and possibly boost strength is to perform a high number of reps and keep pushing yourself until you have no option but to give in. This means that you’re reaching your full potential and your muscles have no option but to get stronger. Increasing the frequency of training certain muscles will help you whilst you’ve got limited equipment too. Repeat the same 3 workouts twice in a week to ensure you’re maintaining the muscle that you’ve worked hard to build.

Man doing Home Workout with Weights

Preventing Injury with Weighted Workouts

Whilst using free weights equipment at home, it’s just as important as ever to make sure that you’re exercising safely to prevent injury. Just like you would when using our gyms, before you start your workout, you need to be in a big enough exercise space so that you can move freely with little to no limitations.

If you can, try to position your workout in front of a mirror or somewhere that you’re able to see your reflection so that you can keep an eye on your form. For example, when performing weights squats your back should be straight at all times and not hunch over. If you don’t have a mirror big enough, set up your phone to record yourself and then watch it back to see if you’re making any mistakes that you can rectify next time. If you’re unsure of how to perform an exercise, complete your first couple of sets slowly until you’re comfortable with the form and can feel it working the correct muscles.

Home Workouts Will Help You on Your Fitness Journey

We understand how important your fitness journey is to you and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their fitness journey at home. By signing up to our FREE 90 day online gym pass, you’ll have access to exclusive home workouts such a HIIT, Abs, Core, Buns of Steel, Shoulder Blast and many more. All existing Xercise4Less Gyms members already have access.

Stay active, stay safe and we look forward to seeing you once our gyms reopen.

Barbells Workout Guide


Our Full Body Barbell Workout Guides will really raise the bar for your standards of fitness. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the place to supercharge your health and wellbeing.

With this full body barbell workout session, you can really challenge your whole body forcing your muscles to react and start burning fat. Always make sure barbell exercises like the Barbell Bench Press are a key part of your Xercise4Less fitness programme.

How to Work Out Your Whole Body with Barbell Exercises

For real results from this Xercise4Less Full Body Barbells Workout Guide, take on the following barbell exercises:

Repeat these barbell lifts back to back. Try to make your transitions between each of the total body barbell moves as smooth as possible and focus on quality reps with good form. Once you complete the set of full body barbell exercises, take a one-minute rest.

If you’d prefer to focus on specific parts of your body with barbells, check out our Upper Body Barbell Workout Guide or the Xercise4Less Lower Body Barbell Workout Guide.

Don’t despair if you can’t get a handle on how to use these whole-body barbell workouts. Our Personal Trainers will also be on hand to advise you on the best barbell workout techniques whenever you need help or advice. Xercise4Less gyms are stuffed with all the barbell equipment you need to achieve real full body results. With our barbell workout guide you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells to transform your whole body.

Read on for more detailed instructions on how to perform these full body barbell exercises correctly.

Full Body Barbell Bench Press Exercises

Begin your whole body barbell workout the right way with the Barbell Bench Press and start shredding fat.

Start with this classic upper body exercise, the Barbell Bench Press, by lying back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the barbell off the rack and position it above your chest with arms fully extended. From the starting position, inhale and lower the barbell slowly until it touches the middle of your chest. Push the barbell back to the starting position explosively as you exhale. That’s one rep.

Do 6-8 Barbell Bench Press whole body reps and repeat in 3 sets. Rest for 1 minute.

barbell bench press xercise4less workout

Whole Body Barbell Military Press Workouts

Try this whole body Barbell Military Press and see impressive shoulder benefits.

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then with control lower the barbell.

Do 6-8 Barbell Military Press full body reps and repeat in 3 sets. Rest for 1 minute.

Complete Body Workout with Barbell Back Squat Sets

A Barbell Back Squat is the ideal full body exercise to start building up your muscles.

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip. Do not rest the barbell on your neck. Hug the barbell into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight for your first barbell back squat rep.

Do 10 Barbell Back Squat full body reps and repeat in 4 sets. Rest for 1 minute.

barbell back squat sets-barbell full workout guide

Work Out Your Whole Body with Barbell Deadlift Workouts

Work your grip, glutes and your back with the amazing Barbell Deadlift exercise.

Squat down and grasp a barbell with your hands shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the barbell. Take the weight back onto your heels and keep the barbell as close as possible to your body. Lift the barbell to thigh level, pause, then control your return to the start position.

Do 5 Barbell Deadlift full body reps and repeat in 3 sets. Rest for 1 minute.

Full Body Barbell Bent Over Row Exercises

Pummel your back muscles with a Barbell Bent Over Row and energise your whole body.

Grab a barbell with an overhand grip, hands shoulder width apart. With your legs slightly bent, keep your back straight and bend your upper body forward until it’s almost perpendicular to the floor. Row the barbell upwards into the lower part of your chest. Pause. And return to the start position with control.

Do 8 Barbell Bent Over Row full body reps and repeat in 4 sets. Rest for 1 minute.

full body barbell bent over row-barbell workout guide

Full Body Barbell Shrug Reps

The Barbell Shrug is highly effective for your neck and shoulders.

Hold a barbell with overhand grip, shoulder width apart. Raise your shoulders as high as you can go, then lower the shoulders back down and repeat.

Do 6 Barbell Shrug full body reps and repeat in 4 sets. Rest for 1 minute.

Join Xercise4Less Gyms to Work Out the Best Barbell Exercises

At Xercise4Less Gyms we want you to improve your health and wellbeing through exercise. We make it easy for our gym members to work out by providing all the exercise equipment they need to incinerate calories and build muscle. That includes 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells so you can achieve the toughest of fitness goals. Use our Full Body Barbell Workout Guide to supercharge your fitness programme. If you’d prefer to split your barbell workout, then check out our Xercise4Less Upper Body Barbell Workout Guide or our Lower Body Barbell Workout right now.

Whatever fitness equipment you want to use on your fitness journey, Xercise4Less Gyms will be on hand to help you hit the hardest exercise targets. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym we offer everything you need to hit your fitness goals. Our gym members enjoy dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a functional fitness area. The Xercise4Less gym membership also benefits from inclusive group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and advise you. You can also take advantage of our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.

Join Xercise4Less Gyms today to see how you can change your health and fitness for ever using whatever exercise equipment or workout classes you want including barbells!