What is Free Weights Training?

Barbell Weighted Plates
Barbell Weighted Plates

What are free weights?

Across at all 51 of our Xercise4Less gyms, we provide members access to a wide range of free weights equipment that helps everyone, regardless of ability and fitness level, to work on their gym journey with confidence.

Free weights includes a lot of equipment and that’s why we have dedicated free weights gym zones. In these zones, you’ll have access to dumbbells, barbells, kettlebells, weighted plates, medicine balls and also benches. By combining some of these pieces of kit or using them solo, you’ll be able to kickstart your fitness journey. Try something new. Free weights give the opportunity to do exactly that. If you’re not too sure where to start, look at our workout guides or speak to a member of our friendly team.

Squats on Squat Rack

Free weights workouts to boost your health and fitness

When working out using free weights, the possibilities are endless. That is the best thing about using free weights – they’re inclusive. Everyone can give it a go. Weights start from 2kg and range all the way up to 75kg, so whether you’re a gym beginner or a weightlifting expert, Xercise4Less Gyms have something to suit you and your fitness journey.

New to the gym? Not so familiar with free weights? No problem. Ease yourself into this training with light dumbbells and barbells. Grab a couple of dumbbells and perform exercises like a shoulder press and bicep curls to boost your upper body strength. To improve your lower body strength, start with simple barbell squats or lunges, once you’ve build your confidence and perfected your form, start increasing the weight slightly and push yourself.

By pushing yourself whilst using free weights, you’ll start to notice results quickly. Weight loss results will increase as you push your heart rate to increase which means that you burn more calories. Muscles will grow and become stronger as you push them to become more defined and prominent. Sometimes our members just want to work on strength and conditioning and free weights assist with this perfectly. Using the gym isn’t always about getting ripped or dropping 5 stone, it’s about staying health, happy and confident. Our free weights help you to do this in a way to suit you.

Resistance training - lifting dumbbells

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Use free weights to suit your fitness journey

Everyone has different goals. Everyone has their own gym routine. Everyone has their own fitness journey. The amazing thing about free weights gym zones at Xercise4Less Gyms is the inclusivity. Navigate the gym best to suit you. We provide members with large exercise spaces, especially in our free weights gym zones meaning that you have the freedom and flexibility to choose how you use the area. Try some chest exercises on the benches or step into our Olympic training platforms and practice your deadlifts, squats and glute bridges for a major full body workout.

We understand that some people like to train solo and others like to have a gym buddy. Whatever your preference, the free weights gym zones at Xercise4Less Gyms is perfect for you. If you are someone who prefers to focus on their gym goals on their own, free weights training can be great for your mental health. Release worries, anxieties and lift your mood by lifting weights. Start to sculpt your physique to look how you’ve always wanted and once you notice the changes in your body that you’ve always wanted, you’ll have your free weights training to thank!

Don’t delay your fitness journey for any longer, maximise the free weights gym zones in Xercise4Less gyms today.

Become an Xercise4Less Gyms member today

There’s something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you feel more motivated whilst making friends.

Don’t forget about how great value our gym memberships are! Pay less to smash your fitness goals and become the best version of you in 2020.

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5 Ways Of Improving Your Health In The Gym

5 Ways To Improve Health - Main

Develop health and fitness at Xercise4Less Gyms

Strengthening Exercises

You simply cannot put a price on your health, and going to the gym is a great way to improve your physical and mental wellbeing as well as developing your immune system. Exercising can be the catalyst for weight loss, fitness, boosting your mental health and building up muscle. Whatever your aims and targets are, you can rely on friendly, inclusive Xercise4Less Gyms to give you what you need to achieve your goals.

We have provided you with 5 top tips for improving your health in the gym.

1. Get your heart pumping with cardio exercise

Boosting your cardiovascular fitness is a crucial element of maintaining a healthy lifestyle, giving yourself a healthy heart and improving circulation, blood flow and your general respiratory condition. The common misconception is that cardio fitness is monotonous and boring, which, if you repeat the same exercises you are bound to fall into that mindset. Step your fitness up with moderate-intensity exercise two or three times per week, spending roughly 30 minutes to ensure you break sweat and get yourself ready for more prolonged exercise as you develop.

As well as preventing boredom, mixing up your exercise can help to prevent overuse injuries, and giving specific muscle groups a break from being continually worked. Instead of just pounding the treadmill, why not try ramp up your fitness on the bike, rowing machine or the cross trainer. At Xercise4Less Gyms we have a dedicated cardio section, allowing you to handpick the workout to suit you, with a wide range of fitness equipment to achieve all your aims and goals in a friendly, inclusive environment.

After completing moderate-intensity exercise for a number of weeks, you will then be gradually feeling fitter and able to take on more strenuous exercise. Step it up with high-intensity training, stimulate different muscles and gain different responses from your heart and blood flow. A great example of high-intensity exercise is a HIIT workout. HIIT training is perfect for maximising your time spent in the gym, meaning you can gain the most from a set period – typically 20 – 30 minutes, but of high intensity training. Primarily designed to boost your cardiovascular fitness, especially improving your VO2 max (your level of fitness through consumption of oxygen).

Cardio equipment - Treadmill

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2. Tone your body with resistance workouts

Blasting belly fat can be an uphill struggle but using our incredible range of resistance machines will help with your weight loss goal as well as enabling you to build muscle or enhance toning. Work your full body in our designated resistance zone, mixing up your workouts to create real fitness results as well as giving you a sense of enjoyment in the process.

From a health perspective, resistance training can lead to a healthy heart, improving your balance and strengthening your bones. Resistance training is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against an external resistance. The external resistance can be at your discretion, whether you prefer to use include free-weights or weight machines.

Strength and resistance training also increase your level of endorphins which work to boost energy level and improve your mood. Having a better level of energy and a happier mood will lead to optimal performance, meaning you are more likely to achieve all your fitness goals. This form of training can also encourage you to have a better night’s sleep.

Resistance training - leg press

3. Enhance your mental wellbeing through fun group exercise

It can be inspiring and motivating to have like-minded individuals around you with relatable goals. Exercising in a group can also give you confidence to push yourself to your limit and proving to yourself – as well as others – that you can go to that next level. Group classes are designed to be functional, but also incorporating the fun element of fitness, especially when the team environment is created. At Xercise4Less we encourage all our members to participate in group fitness classes, helping each other to achieve goals as a team.

Group classes also offer a structured setting which is ideal for those who do not want to plan a workout for themselves. This is a stress-free option, especially for new gym goers or anyone who is looking to build their social network or just not comfortable doing a solo workout. Getting involved with gym classes can encourage you to meet new people with similar lifestyles and goals, and you can always go for a coffee and have a post gym de-brief!

group fitness class

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4. Channel your aggression with combat exercise

Need a quick release of aggression? Why not visit your local Xercise4Less Gym and put on the boxing gloves to hammer the punch bags. Boxing is a great way to blast the calories and get you fit in barely any time at all. Boxing also works to improve your co-ordination, balance and agility to keep you light on your feet and is suitable for people of all ages and fitness. Give it a go!

If you are used to training with a gym buddy, get yourselves in the boxing ring and put on a pair of pads and do some sparring with each other. If boxing is not quite your thing, or you want to try something completely different, we also boast a Mixed Martial Arts cage for you to do battle in.

Combat - Renfrew

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5. Structure your fitness with a routine

Building a fitness plan or routine can be quite problematic. You have a whole host of ideas and targets that you want to achieve, and no idea how to do it. We’ve all been there. Thankfully for you, your Xercise4Less gym membership allows you to train in a range of different zones, whether it be cardio, resistance or combat. There will always be a piece of fitness equipment available for you to build your workout. The best advice would be to start of slow, and work to a plan that gives you a little bit of a sweat but not overdoing it.

Once you feel more comfortable and confident in the gym and in your body, you can start to progress your fitness and take it to the next level. Try doing more intense versions of what you have been previously doing or lift heavier weights than you could manage before. Putting together a simple but effective workout can be all the difference from achieving your targets and not doing the correct exercises.

If you arrive at the gym and are still unsure, then do not hesitate to ask a member of our friendly staff who will be more than happy to help. Additionally, the inclusive environment we have created enables members to talk and assist each other. You might need to work on your technique or have some support when lifting, don’t be afraid to ask a fellow member for help.

In the long run, having a more structured workout will lead to maximum efficiency. Once you have found your rhythm, you will see the benefits both physically and mentally as everything begins to fall into place.

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.

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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 when feeling a few degrees under the weather can help to fight off that nasty bacteria, blasting out our lungs and airways with some cardio or resistance work to build up a sweat.

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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.

Pop down to your local Xercise4Less gym 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.

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£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 https://www.xercise4less.co.uk 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

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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.

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Spring Into Fitness | Join Now For A Tenner

Spring Fitness - Main
Spring Fitness - Main

Kickstart your fitness for just £10

Spring into fitness at Xercise4Less Gyms with our latest membership offer. Join us today to get your first month for £10 with zero joining fees. Take advantage of this offer by boosting your fitness and smashing your training goals in the new season.

To get started, simply enter promo code ‘10FM’ to activate your membership and get yourself down to your local Xercise4Less gym.

Tailor your fitness workouts at Xercise4Less

Here at Xercise4Less, we provide you with a wide range of fitness and exercise equipment to allow you to work out with all the facilities you could need to optimise your training session. Also, a friendly, inclusive environment makes us open to all. Whether you are a new starter, returning from an injury or time away from the gym, or a serial fitness buff, we are the place for you.

Aside from exceptional fitness equipment, we also deliver fun and functional fitness classes if you prefer to target specific areas of fitness or you want to participate in group exercises, meeting like-minded people with similar objectives to build-up your social network as well as making great strides along your fitness journey.

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Target your fitness with specific training zones

Our gyms feature a range of zones, splitting up the type of workouts you can do without the place feeling cluttered. Ladies can work out in our ladies only section, giving you an area to zone out from the crowds and really focus on your fitness. A full-length boxing ring and MMA cage offer the ability for those interested in combat to take out their frustrations on the punchbag, pads or even spar with a friend.

10FM Promo - Cardio

Member Benefits: Train with us across the country

With over 50 gyms across our estate, you can join your local Xercise4Less and be able to use your membership nationwide. Whether you are going away for the weekend, away on business and want a workout after a stressful day, or even if you relocate you can use any one of our gyms.

10FM Promo - Resistance

Why wait to kickstart your spring fitness? Join today at the click of a button. Whatever your fitness needs, we will help you reach your goals along your fitness journey. 

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Eating Disorder Awareness Week 2020 – Sophia Ellis

Woman using Battle Ropes

Overcoming anorexia and bulimia

People face mental battles that some of us have no idea about. Sophia Ellis was one of those people – she was being consumed daily by her eating disorder and it was getting the better of her. Not only was she dealing with anorexia nervosa, bulimia nervosa and EDNOS, but she was struggling with depression. Understandably, all of this was getting on top of her. 

Sophia, 23, somehow pulled herself out of this deep depression and after joining Xercise4Less Southend, fell in love with fitness and became interested in powerlifting. 

Surviving a physical and mental health scare

When Sophia was at her lowest, she was throwing up more that 14 times a day and had regular scary and suicidal thoughts. She was terrified of food and sometimes even binged and purged until she passed out. She knew this period of her life wasn’t good but just couldn’t get herself out of this damaging mindset. Food made her anxious and her mind sometimes would tell her not to eat certain foods and that she didn’t deserve to eat them.

“I was consumed by my eating disorder. Isolated, lonely and felt worthless. I hated having the illness but couldn’t see a life without it. I was destroying myself and disgusted with who I was turning into. It made me feel dead inside, like I was in a constant destructive cycle that I couldn’t get out of.”

This was when Sophia knew that she needed to change something in her life. She went to her GP as she started passing out and experiencing heart problems and eventually ended up in hospital. Sophie is the first to admit that being aware of your eating disorder and illness is the first step. In her opinion, it’s all about being patient with yourself and taking one day at a time

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Working on mental strength at Xercise4Less Southend

Once Sophia hit rock bottom, she wanted to work on becoming healthy again. Not just for herself but for her friends and family too. She was aware that her eating disorder and illness was having an impact on other people and wanted to work on it. She also knew it was getting a bit too much and wanted to do something about it. Sophia decided to join Xercise4Less Southend and starting taking the first positive steps on her personal fitness journey.  

“My brother designed my first training programme just to help me get out of my room but I ended up getting into weight training and eventually found a love for powerlifting and the rest is history! I used the free weights gym zone Xercise4Less Southend for my training sessions to help me prep for powerlifting competitions.”

Sophia’s biggest piece of advice to Xercise4Less members who are feeling similar to her – stop comparing yourself to others. You’re on your own journey so accept that, accept yourself and accept your body. Confidence comes through self care and self appreciation of yourself. 

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How The Gym Can Help You to Become Mentally Stronger

Woman doing Smith Machine Squat
Woman doing Smith Machine Squat

Using the gym to improve your mental health

Everyone is fighting their own battles that most of us are never even aware of. Sometimes you might feel like your head is going to explode because of everything going on in there and you’re not sure of where to start – but that’s where the gym comes in.

From the moment when you step into an Xercise4Less Gym, you will be greeted by our friendly staff who will make you feel welcome. You have the option of taking part in fitness classes to become part of our fitness community by meeting new people. You could do a solo workout; stick your headphones on and zone out to try forget about all the noise inside your head until you feel a bit better. Use gym sessions as a bit of escapism to distract yourself from the worries and stresses in your life. 

Gyms are heavily focused on physical health and of course, Xercise4Less Gyms help to get you fitter, stronger and tone your body, but they can help you with your mental health too. Mental health is just as important as your physical health and even plays a bigger part into your general health and wellbeing and how you feel day-to-day.

Sheffield Battle Ropes

Focus on your mental strength

Using the gym isn’t always about weight loss or muscle gain and as The People’s Gym, we understand that. If you suffer from an eating disorder and your weight is something that affects your mental health, the gym isn’t something you should avoid. The gym can actually help you to build up your mental strength.

After a hard day or week, take yourself down to your nearest Xercise4Less gym and see that as YOUR time. Make some time for you and make your mental health strength a priority. That’s your time to not worry about your weight and eating disorder but to be part of a friendly and inclusive community where your brain stops worrying and starts to think more positively. You can make your gym session as difficult as you like. You could do a 15- minute walk on the treadmill or a full hour using free weights; whatever it is that you enjoy doing and that will leave you feeling a bit happier and mentally stronger once your gym session is over. It’s proven that your body produces endorphins during exercise – endorphins trigger a positive feeling within the body and lift your mood especially once you’ve finished exercise. That’s something that we all could do with more of.

Men Cardio Cross Trainers

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Work on your health and fitness journey

After a few gym visits, you’ll hopefully start to develop some kind of a gym routine. Again, this could look however you want to suit you. You may visit the gym every single or day or only 1-2 times a week. Whichever way, you’ll hopefully start to notice that the time that you’re spending in the gym makes you feel happier and makes you feel a bit mentally stronger. Once you start to build up more of this mental strength, you may feel more capable of dealing with the problems that are bothering you and at the centre of your mental health and eating disorder issues. This is a positive and may be the first step to you help.

Everyone that you see an Xercise4Less gym is on some kind of fitness journey. Just because you’re not in the gym to gain weight or lose weight in the first instance, doesn’t mean that you’re on an important journey and it’s important that you have the time to focus on that. It’s also important that you feel supported to make progress. At Xercise4Less Gyms you’ll find staff, instructors and personal trainers that can offer advice on how you can use your gym to suit you and your personal goals.

Whilst they won’t be able to advise you what to do regarding your eating disorder and your mental health, they can show you how you can use The People’s Gym to your advantage to suit your health and fitness journey. This may mean taking part in our gym classes and becoming part of a community which allows you to feel happier and included. It also presents an opportunity to meet new people who may share your problems. That may mean using the Ladies Only zone to spend some time focusing on yourself in a more intimate setting to allow you to build up some mental and physical confidence.

Ladies Only Workout

Join the Xercise4Less Gyms community

Take the first steps towards become mentally stronger by using 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.

Join Xercise4Less Gyms Today

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Secure 30% Off MyProtein | Get Fit For February

MyProtein - Rewards LP
MyProtein - Rewards LP

Fuel your fitness with MyProtein - 30% Off

Xercise4Less Gyms have partnered up with leading sports nutrition brand MyProtein to deliver a range of quality products including powder, vitamins and minerals to supplement your fitness workout. MyProtein also offer high-protein foods, snack alternatives and performance clothing for a healthy lifestyle and improve your general wellbeing as you exercise.

Having the additional nourishment provided by MyProtein will enable you to supercharge your workout with an abundance of high-energy and high-protein snacks to deliver the requirements you need to gain the most from your fitness session. Additionally, MyProtein offer a range of post-workout goods to keep your energy levels up and boost recovery so you are ready for your next visit to the gym.

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How to redeem your MyProtein reward

What’s in it for you? Here at Xercise4Less Gyms we are giving you an incredible 30% off RRP as well as free delivery. Simply sign up to your local Xercise4Less Gym to redeem this reward. Once you have activated your membership, you will be able to access this limited time only offer. Enter the promo code at the checkout to apply the 30% discount and have your delivery for free.

Once you’ve joined, head to My Rewards at rewards.xercise4less.co.uk or through the Xercise4Less app.

Who are MyProtein?

Founded in 2004, MyProtein is now Europe’s No. 1, and based out of their Manchester offices they operate in over 70 countries through a diverse and dedicated team of staff, athletes, and active influencers. Every day MyProtein work to inspire people of all ages and genders to believe in their fitness potential, then fuel them to achieve it.

myprotein - rewards LP - nutrients

Why join Xercise4Less Gyms?

We provide over 400 pieces of exercise equipment, up to 40 fitness classes per week and even a dedicated combat zone to enhance your boxing and mixed martial art skills. Ladies can work out in an exclusive female only training zone. With a specific cardio and resistance area as well as an extensive free weight area, you can maximise your performance to cover all your fitness needs.

With your membership you can also access any one of our gyms, whether you are working away, travelling across the country for the weekend or just fancy a change of scenery within your region. Your membership will also enable you to gain expert advice from our in-gym Xercise4Less team.

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The Benefits Of Mixed Martial Arts Training

Benefits of MMA training - combat
Benefits of MMA training - main

The physical benefits of MMA fitness

Want to improve your fitness through combat? Xercise4Less gyms feature a dedicated combat zone with a boxing ring and MMA cage. Combat training is one of the most intense workouts, designed to work every part of your body. Kick, punch and grapple to build up your legs, arms and core.

Giving your body a full workout will help to blast the calories, shed fat and improve your cardiovascular fitness to really get your heart pumping. Whether you are new to fitness, or a seasoned pro, MMA training caters for all needs and there is no limit on how hard you can push yourself through MMA fitness.

Benefits of MMA training - kicks

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Improve your strength in the Xercise4Less combat zone

Step into the MMA cage at your local Xercise4Less Gyms to build-up your strength. Give your body a complete workout and focus your attention on all the key muscle groups. Combining the explosive power of boxing and kickboxing with the enduring strength needed for grappling make MMA training a key component for building your functional strength.

Benefits of MMA training - sparring

Clear your head with MMA fitness

Due to the intense nature of combat training, and specifically MMA training, you will need to implement all your focus into your exercise, giving you the full physical and mental benefits of this type of workout. For most people, combat training is stepping out of their comfort zone, which can be very challenging, but it can also be a great way to boost your self-esteem and confidence.

Regular exercise is a sure-fire way to release endorphins and reduce stress. Practicing an activity such as MMA on a regular basis is not only beneficial to your physical health, but for your mental health and wellbeing, too.

Build your social network through combat training

Whilst you can shadow a lot of MMA exercises, it is not the same as having a sparring partner or if you like, an opponent. Get one of your friends to join you in the octagon and don a pair of pads for you to kick and punch, working those muscle groups and improving your fitness. As well as delivering obvious physical benefits, MMA training can be a fun way of getting to meet new people in the gym. You can easily rotate the exercises between yourself and your partner, think of it as a rest break, ready to push yourself to the limit the next time you’re up!

If you feel comfortable enough to try contact exercises with your sparring partner, then grapple exercises are as effective as any for burning calories and giving you the physical workout you are craving.

Benefits of MMA training - combat

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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 increase muscle, we have the equipment and facilities you need to achieve your goals.

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