£9.99 Per Month until 2021 | Safe, Spacious & Clean

Join today, pay only £9.99 a month

Has lockdown slowed down your fitness? Maybe your home training has given you the gym motivation you were lacking before. It’s officially the time to give your workouts a new lease of life and boost your fitness with the latest offer from Xercise4Less. By joining today, you will only pay £9.99 a month until 2021 with no joining fee!

Activating your new membership is simple – head to our website and sign up today. Don’t wait to kick start your fitness journey in the gym because only a limited amount of memberships are available at this price so make the most of this amazing re-opening offer while it lasts.

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

Available from: 19/07/2020 00:00; Limited spaces available

  1. All promotional offers are subject to availability, location and lowest price available displayed “from £9.99”; 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 subject to availability.
  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 subscriptions only.
  6. Promotions offered are specific to peak monthly flexible and peak annual contracts and includes £0 joining fee, saving £20.
  7. Promotional offer must be claimed using the promotion code provided at the time of purchase.
  8. Offer cannot be transferred to another person.
  9. Offer cannot be used in conjunction with another promotion.
  10. £9.99 is an introductory price for the remainder of 2020 and will increase from January 2021.
  11. £0 / Zero joining fee, discount savings cannot be exchanged for cash or any other product or service.
  12. Update: 04/08/2020 > tastecard and reward points have been removed from the promotion

Release Stress and Work on Mental Health at the Gym

Woman using Cables, Bench, Weights
Woman using Cables, Bench, Weights

Focus on Your Mental Health at Xercise4Less

You may think that attending the gym is something that is helpful for your physical health and that it’s mainly for people who want to lose weights or build muscle but this isn’t always the case. Yes, Xercise4Less gyms are perfect for those things but we also encourage people to join us if they want to make a positive impact on their mental health.

We’re proud to provide our members with access to a wide range of equipment and facilities meaning that everyone is able to focus on their individual goals and unique health and fitness journey. Attending the gym regularly is also really positive to help with stress release and de-cluttering your mind; especially after a difficult and anxiety-filled few months.

Join a Friendly and Fun Fitness Community

When you join Xercise4Less, you become part of a community and a family. Every time you come to the gym, you have the option to surround yourself with likeminded people who will encourage you through your gym journey. This includes our members and staff.

A great thing that will allow you to work on your mental health and release stress is by attending our group exercise classes. From the moment you step into one of our classes, you’ll feel welcome and part of a community. Our motivational and encourage instructors will talk you through each movement to make sure you’re comfortable and reaching your potential. As you’re taking part in the class, you’ll be able to speak to and laugh along with your fellow members which will hopefully help you forget about your stresses and worries and most importantly, have fun.

Having fun with exercise is one of the best ways to release endorphins and improve your wellbeing. Once you release endorphins, your mindset will improve and you’ll be able to think clearer and bit more positively.

Focus on Your Individual Health Journey

If you’re the type of person who prefers working out alone, our gyms also offer you the opportunity to do exactly that. If you’re having a difficult day and find that you’re struggling with your mental health, exercise just could be the ‘drug’ that your body is calling out for.

Stick your headphones on and navigate your way around your local Xercise4Less gym and spend some time putting yourself first and making your health and fitness a top priority in your life. If you’re having a bad day, it might take you a while to get into your rhythm. As soon as you do though, your mind will stop thinking about the negative and you’ll soon be focusing on your workout and what piece of equipment you’ll be using next.

For stress release, we recommend sticking on some headphones or listening to our motivational tunes and heading to the free weight zone. There’s something quite liberating about picking up some dumbbells, swinging kettlebells or slamming medicine balls. Including some weight training in your workout routine may work wonders for your stress release and mental health. Cardio zones could also be really beneficial for your mental health too. Low intensity training such as long distance walks on the treadmills or long stationary bike rides will be great for your mental health. Whilst you’re doing this, you’ll be focusing on something else other than the difficult thoughts and feelings inside your head. The moment that you start exercising, you’ll be distracted and once those endorphins start working their way around your body, those worries and stresses that you entered your Xercise4Less gym with, will hopefully be a distant memory.

Focusing on Your Health and Fitness at Home

Whilst we’re working on reopening our gyms and waiting for the day we can allow you to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can now access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

Become part of our amazing fitness community today. It’s never too late to kickstart your fitness and focus on your health so come and join us by signing up today.

Focus on Your Health with Xercise4Less Gyms

Man Using Smith Machine - Weight Training, Resistance Training
Improve health at the gym

Regular Exercise Will Improve Your Health

All of our gyms have been closed for just over 3 months now and we don’t know about you but we’ve really missed it! For a lot of us, exercise is an essential part of our daily/weekly routine as it helps us push ourselves physically and mentally to achieve our goals. 

Whilst some of you have been sticking with your exercise during lockdown, nothing beats working out in a dedicated exercise space with lots of quality equipment and facilities available to you. Of course, Covid-19 has also made a lot of us realise the importance of exercise when we may have otherwise neglected it. So, whilst we eagerly anticipate when we can reopen our doors, think about how our gyms could help you improve your health.

Focus on Your Fitness in The Gym

Signing up for a gym isn’t just the first step on a fitness journey. It’s the first step towards improving your physical health and improving your chance of fighting off infection. Not only this, but it’s the first step towards a stronger and more positive state of mind. You don’t just have to exercise in a gym but by having a dedicated place where you go purely for exercise will help you stick with it and work towards your goals long term.

At Xercise4Less we have a hugely diverse membership base and we’re extremely proud of that. That’s why every single one of our gyms across the UK provides a wide range of equipment and facilities for every body. Whether you want to improve your cardiovascular fitness, lose weight, build muscle, tone and condition or just have fun, Xercise4Less gyms have something to offer you.

Throughout our gyms we have a number of different areas where you can workout in either our Cardio Zones, Resistance Machines Zones, Combat Zones and/or Free Weights Zones. This diverse range of equipment means that there is something for all interests. No matter your favoured type of training, our gyms allow you to focus on your fitness in your way.

If you’ve been neglecting your fitness during lockdown, our gyms can help you to become the healthiest version of yourself. Similarly, if you’ve been keeping up with your exercise routine, stepping back into the gym can help you really push yourself to reach your potential. Embrace our gyms once they reopen and step into a dedicated exercise space to really focus on your fitness and transform your health.

Keeping Our Members and Staff Safe

Not only do we provide a wide range of equipment and facilities to our members, but we provide all of this in spacious environments. That’s especially more important in a time when we’re recovering from Covid-19 as a nation. This extra space means that you’re able to exercise and complete your workout in comfort. You don’t have to worry about someone being too close to you or having to change your workout – you can still attend the gym as you wish and work towards your fitness goals as you always would.

We always aim to make our gyms work for our members. We’ll be ensuring that social distancing measures are carried out throughout our gyms to make sure that members and staff feel comfortable. The safety of our members and staff is our biggest priority which is why our gyms will be following Government guidelines and ensuring that you can focus on your fitness with reassurance that you’ll be safe and comfortable.

Become Part of Our Online Fitness Community

Whilst we’re working on reopening our gyms and waiting for the day we can allow you to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can now access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

Become part of our amazing fitness community today. It’s never too late to kickstart your fitness and focus on your health so come and join us by signing up today.

Equipment and Facilities to Help With Recovery

Equipment and Facilities to Suit All

Xercise4Less gyms provide members with a huge range of equipment and facilities. Regardless of what you want to use the gym for, we’re very likely to have the equipment and the space that you want and need. All Xercise4Less gyms are split into a number of different zones. These include Cardio, Free Weights, Resistance Machines, Combat, Exercise Studio and Spin Studios. This huge amount of space means that all members are able to focus on their workout comfortably and safely.

Of course, this is even more important following the Covid-19 pandemic which is why we want to reassure and encourage the public to join our friendly and inclusive community at Xercise4Less to help improve their health and help with recovery.

Woman on Cross Trainer in Cardio Zone

Focus on Your Health and Recovery at Xercise4Less

On Friday 20th March, we closed all of gyms under Government instruction and 3 (long) months later, we’re now beginning preparations to open again shortly. Once our gyms are able to reopen, we encourage you to come to an Xercise4Less gym and use our amazing spaces for yourself and start to see them as a place for you to really focus on your health and recovery.

Whether you developed Coronavirus symptoms during the last 3 months or not, we can’t deny how much it has highlighted the importance of our health to us. One of the best ways to build up your immune system is by staying fit and exercising regularly. Our gyms provide you with an amazing opportunity to do this. Whether you choose to improve your cardiovascular fitness in the Cardio zone on treadmills and rowing machines or build up your physical strength in the Free Weights or Resistance Machines zones, we have lots to offer.

Better yet, due to the size of our clubs and the large amount of space that we offer our members across the UK, we’re able to keep our members safe and comfortable. Social distancing will be adhered to throughout our gyms and because we have so much space to work with, this doesn’t inconvenience our members in any way.

Leave Lockdown and Become Healthy and Strong

It might have been a while since you last worked out in the gym – or, it might have been a while since you worked out at all. That doesn’t matter to us though because we want to encourage you to work on your fitness with us regardless.

If lockdown lead you to gaining excess weight and become slightly less active, don’t dwell on it. Now is the time to focus on reversing the effects of the last few months and pushing all of your energy towards your weight loss journey. When you come to an Xercise4Less gym, you have the choice to take your workout at your own pace. You can push yourself in our Spin Studios and GX classes to reach your potential with a high energy session. You also have the choice to do a low intensity workout such as steady cardio on the stair climber or treadmill.

Not forgetting that your mental health will become a lot stronger once you become an Xercise4Less member too. It’s likely that you’ve spent a lot of time at home during the last 3 months and now that you’ve got the chance to get out, embrace that. Surround yourself with an uplifting and friendly fitness community with everyone from our front desk staff through to our members. You may have enjoyed exercising at home but nothing beats having a dedicated place to exercise, especially when it’s a clean, safe and spacious Xercise4Less gym.

Online Fitness to Help With Your Fitness Journey

Whilst we’re working on reopening our gyms and waiting for the day we can allow you all to use our gyms again, we’ve been providing existing and new members access to an amazing selection of online fitness tools to help them stay focused during the Covid-19 lockdown.

Why not sign up today and join us? By becoming part of our community, you’ll have exclusive access to these tools. We’ve recently launched a brand new Fitness On-Demand platform which means that you can access our Live and On-Demand classes instantly from the X4L app. We’re now running 140+ classes via that platform including Les Mills BodyCombat, BodyAttack, GRIT, Legs, Bums and Tums, Zumba, Yoga and many more.

Our Personal Trainers have also designed a wide selection of @Home Workouts that you can follow at home with little to no equipment needed. These workouts all come with a video instruction that take you through the full workout and show you how to perform each exercise safely.

£1 First Month, ZERO Joining Fee | Safe, Spacious, Clean & Friendly

£1 £0 Joining Fee Promo
£1 £0 Joining Fee Promo

Join today and pay only £1

Has lockdown slowed down your fitness? Maybe your home training has given you the gym motivation you were lacking before. Give your workouts a new lease of life and boost your fitness with the latest offer from Xercise4Less. By joining today, you will pay only £1 for your first month gym membership with no additional fees!

Activating your new membership is simple – use our latest promo code online and you’re ready to go. Don’t wait to kick start your fitness journey in the gym, make the most of this amazing reopening offer while it lasts.

Why join Xercise4Less Gyms?

We take pride in our friendly, inclusive and fun gyms at Xercise4Less. We’re suitable for people of all fitness levels, have great facilities including ladies only zones, offer a wide range of motivational classes and all the equipment you need to achieve your goals.

All of our facilities are COVID safe, spacious, clean and friendly meaning that you can be reassured that you will feel safe and comfortable when you workout with us at Xercise4Less. All of our gyms follow the recommended Government guidelines in relation to social distancing, cleaning and safety. 

Terms and Conditions
£1 First Month + £0 Joining Fee – Available from: 01/07/2020 until 31/07/2020 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.

Using Exercise to Aid Coronavirus Recovery

Using Exercise to Aid Coronavirus Recovery
Using Exercise to Aid Coronavirus Recovery

The Power of Exercise

For some people, before Coronavirus landed in the UK, a regular gym and exercise routine was normal. It wasn’t until our gyms closed and that we adjusted to our ‘new normal’ that we realised how much we missed it. According to ukactive Board member, Professor Greg Whyte OBE, all of us may now need to develop a regular gym routine in our lives once Covid-19 has passed.

He said: “Exercise cannot only reduce infection, it can dampen the deleterious response to infection and play an integral role in the rehabilitation of people recovering from the virus. This makes exercise an essential requirement of our daily lives, and health and fitness providers an essential public service.”

It’s never too late to make that all-important decision to focus on your fitness and your health. By having a better relationship with exercise, you will start to reap the many benefits including a stronger immune system, feeling healthier and happier and most importantly, having a higher chance of fighting off infections. 

Man Doing Plank in Gym

Exercise: The Wonder Drug

Professor Greg Whyte OBE also had lots of other insightful and thought-provoking things to share about exercise and Covid-19…

“‘Exercise is the wonder drug’ – I could not agree more with this statement, and was proud to see it in a letter ukactive Chair Baroness Tanni Grey-Thompson sent to the Prime Minister last week. In my years studying sport, exercise, and medical rehabilitation, it is a drug we have never fully appreciated or harnessed as a nation. With the shadow Covid-19 casts over our society, that must now change.

It is a vital service for two key reasons. Firstly, as many will know and have tragically experienced, this is an aggressive virus, which attacks multiple body systems simultaneously, leaving sufferers significantly debilitated. As a result, rehabilitation from infection can be a long, complicated, and arduous journey.

As in many other forms of recovery, this will require a combination of acute in-hospital rehabilitation, outpatient support, and community provision.

I have no doubt that people seeking support to aid recovery from Covid-19 will need to depend on community-based rehabilitation services. An absence of such services will likely lead to a demand for hospital-based support which could overwhelm an already stretched NHS.

This makes the health and fitness sector essential to Covid-19 recovery. We have already seen this sector work closely with the NHS and wider health agencies, partnering to develop programmes for a variety of diseased states including: cardiac; pulmonary; and cancer rehabilitation.

Secondly, the health and fitness sector is essential to Covid-19 prevention. We know from academic research undertaken by New York University (NYU) – the largest study of its type to date – that the biggest risk factor leading to hospitalisation (after age) is obesity (the risk with type 2 diabetes is explained here).

Furthermore, the importance of immune and metabolic health in reducing risk is becoming increasingly clear, pointing towards the central role of physical activity, alongside other lifestyle modifications, in reducing infection and severity.

This means the 7,000 facilities and 400,000-strong workforce that make up the health and fitness sector in the UK must be fully equipped and supported to play a crucial preventive role against this virus, and a rehabilitative role in the treatment of those infected.”

Bodybuilding - woman lifting

Improve Your Physical Activity, Improve Your Health

Throughout the Coronavirus pandemic, we have been advised by the Government to stay safe, stay at home and have been permitted to do some forms of outdoor exercise. At Xercise4Less, we have also encouraged our communities to do this as staying as active with new types of exercise including home workouts and exercise classes are great for your mental wellbeing and physical health.

ukactive Board member, Professor Greg Whyte OBE, agrees but now wants us to be able to push this slightly further: “The Government is right to reinforce the importance of exercise during this crisis, but we now need to see real action to harness its value in both prevention and rehabilitation. Our health and fitness providers are an essential public service, providing immeasurable support to our NHS at a time when it’s needed most.”

Exercise at Home for Your Mental Health

Woman Stretching on Yoga Mat
Woman Stretching on Yoga Mat

Exercise is Essential for Your Mental Health

Before we had to close our gyms under Government instruction, you may have been visiting the gym on a regular basis to help you move closer your fitness goals. Whilst you were doing this, it had a very positive impact on your mental health without you even realising it. Regular exercise works wonders for your wellbeing and mental strength. Now that our gyms are temporarily closed, try to remain focused on your fitness and include regular exercise into your daily routine to help you get feel happier and healthier.

Optimising Sleep Blog - Home Exercise

Establishing an Exercise Routine At Home

Self-isolation can be hard but something that will help you get through is establishing a daily or weekly routine. If you usually head to the gym first thing in a morning, still wake up early and do what you can from home. Similarly, if you’re a night owl, get that workout in just before winding down for the evening.

Something as simple as this can work wonders for your mental health because you’re still doing something productive regularly whether you workout for 15 minutes or an hour. Once your workout is over, endorphins will start flowing around your body and you’ll feel much more positive and uplifted. At times, especially when you feel stuck at home, it can be difficult to motivate yourself but remind yourself how good you’ll feel afterwards to give yourself the extra boost that you need.

Whilst you’re unable to use our equipment and facilities, don’t let that you push you backwards and reverse any progress and hard work. Try not to get too caught up in what you should be or could be doing, instead, make the most of the extra time you’ve got at home now. This could be doing a circuit workout in your living room, an upper body routine in your garden or going outside for a run for your one form of outdoor daily exercise. Every bit of exercise you’re doing at home will positively impact your mental health.

Dumbbells at Home Equipment

How Exercise Can Help Your Mental Health

Throughout the Coronavirus crisis, you may experience some high days and some low days but one thing that you can do every day to make you feel better is moving your body. As soon as you start exercising, you’ll stop worrying about the negatives and will start to boost your overall mood as you focus on your next movement or getting through the workout. You’ll start to boost your mental strength as well as your physical strength so that the next time you do experience low mood or you’re lacking motivation, you’ll know to turn to exercise to make yourself feel better.

Try not to worry about what others are doing around you; you know yourself and your abilities so focus on that and follow exercise routines that will help you feel healthy and happy. Including regular exercise in your daily routine will help you relieve stress, improve your sleep and prevent the flow of worries and negative thoughts.

Exercise at Home to Suit You and Your Goals

Do you remember why you joined our gyms in the first place? Whether that was to help you lose weight, build up strength and muscle, tone and condition or have a positive impact on your mental health, you can still do that at home whilst our gyms are temporarily closed.

You’re not going to cancel out any of that hard work if you continue to exercise at home whether it’s low or high intensity. 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 physical and mental health at home.

Use this time to try something new a try like Stretch or Balance or continue to follow your typical gym routine with Push, Pull and Full Body. Continue to exercise, establish a positive routine, stay safe and we look forward to seeing you when we re-open.

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

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.

5 Ways Of Improving Your Health In The Gym

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

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!

Woman in Fitness Class with Barbell

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!

Punchbag Workout Guide - Hits

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.

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.

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.