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.

Full Body Kettlebells Workout Guide


Ready to build muscle and burn fat with only one piece of Xercise4Less gym equipment? Our Full Body Kettlebells Workout Guides will guide you to a higher level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

At your local Xercise4Less gym you can work out the best way to include a kettlebells session in your exercise plan when you sit down with one of our friendly expert Personal Trainers. Achieve your fitness ambitions when you take on this total body kettlebells workout today.

Work Your Whole Body with These Kettlebells Exercises

With this Xercise4Less Full Body Kettlebells Workout Guide you’ll get a whole body functional workout and an amazing boost on your fitness journey. Hit as many muscle groups as possible to burn calories to ash with the following kettlebell exercises:



Kettlebell Goblet Squat

Romanian Deadlift with Kettlebell

Kettlebell Swings

Kettlebell Plank

Kettlebell Sumo High Pull

Kettlebell Overhead Triceps Extension


When using kettlebells, make sure you practice good form and stay in control of the kettlebell when you swing or lift. If you’d prefer to focus on specific parts of your body using kettlebells, check out our Upper Body Kettlebells Workout Guide or the Xercise4Less Lower Body Kettlebells Workout Guide.

Don’t worry either if you’re having difficulty getting comfortable exercising with kettlebells. Our Personal Training staff will be on hand in your local Xercise4Less gym to provide tips and guidance on kettlebell technique. You’ll always be able to work out with kettlebells at any Xercise4Less fitness centre as every one of our gyms is fully equipped. You can use this kettlebells workout guide with 2 sets of 8-32kg Olympic kettlebells and a set of 8-16kg Olympic kettlebells in each Xercise4Less gym.

Read on for more detailed instructions on how to get the most from these whole body kettlebell exercises.

Full Body Kettlebell Goblet Squat Exercises

Start as you mean to go on and blast excess calories with the Full Body Kettlebell Goblet Squat.

Grip the kettlebell by the base of the handle with your fingers touching the body of the kettlebell. Holding the kettlebell at chest height, perform one squat and come back up.

Do 10-12 Kettlebell Goblet Squat full body reps and repeat in 3 sets.

Total Body Romanian Deadlift with Kettlebell Workout

Hammer your hamstrings with this full body Romanian Deadlift with Kettlebell exercise and see impressive benefits.

Hold a kettlebell in both hands. Keep your back straight while allowing your arms to hang perpendicular to the floor, with your wrists pronated and the elbows pointed to your sides. Start the Romanian Deadlift with Kettlebell by flexing your hips, slowly pushing your butt as far back as you can. Only partially bend your knees and keep your weight on your heels. Drive your butt back as far as you can to generate tension in your hamstrings as your hands approach knee level. Maintain an arch in your back throughout this kettlebell exercise. When your hips cannot go any further back, pause, and then slowly return to the starting position by extending the hips.

Do 10-12 Romanian Deadlift with Kettlebell full body reps and repeat in 3 sets.

upper body kettlebells workout guide

Complete Body Workout with Kettlebell Swing Sets

The Kettlebell Swing is a classic total body exercise that hits glutes, hamstrings, and your core at the same time.

Start with the kettlebell on the floor between your feet and slightly in front of you. Bend slightly at the knees but hinge mainly at the hips before gripping the kettlebell and pulling it back between your legs. Drive your hips forwards and straighten your back to send the kettlebell up to shoulder height. Let the kettlebell return between your legs and repeat the move. Make sure all the power comes from your hamstrings and glutes.

Do 15-20 Kettlebell Swing full body reps and repeat in 3 sets.

Work Out Your Full Body with Kettlebell Plank Workouts

Work your core with the highly effective Kettlebell Plank exercise.

Get into a push-up position with a kettlebell in front of you. Grip the kettlebell handle with two hands and keep your back, butt, and neck fully straight and aligned. Pull your belly button to your spine, and keep your glutes and core engaged by contracting your abs as if you were about to be punched in the gut. Hold this position without rounding or hanging through your back. Keep all your muscles activated.

Do 12 Kettlebell Plank full body reps and repeat in 3 sets.

Full Body Kettlebell Sumo High Pull Exercises

Work out your whole body with this Kettlebell Sumo High Pull set.

Place a kettlebell on the ground between your feet with your feet in a wide stance. Grip the kettlebell with two hands. Set your hips back as far as possible, with your knees bent. Keep your chest and head up. Start the Kettlebell Sumo High Pull by extending your hips and knees, simultaneously pulling the kettlebell to your shoulders and raising your elbows as you do so. Reverse the motion to return to the starting position.

Do 12 Kettlebell Sumo High Pull full body reps and repeat in 3 sets.

Full Body Kettlebell Overhead Triceps Extension Exercises

Attack your core with a gut busting Kettlebell Overhead Triceps Extension session.

Raise a kettlebell overhead with one arm, pointing your elbow upwards and forwards. Start with your arm just slightly bent. Keep your upper arm straight and lower your forearm to 90 degrees. From here extend at the elbow again until just before full extension. Use a controlled, steady pace and squeeze your triceps at the top of the movement. Lower slowly and under control.

Do 10-12 Kettlebell Overhead Triceps Extension full body reps and repeat in 3 sets.

kettlebells-lower body workout

Join Xercise4Less Gyms and Transform Your Real Body with Kettlebells Workouts

When you join Xercise4Less Gyms you join a real community of likeminded fitness enthusiasts at all levels of fitness. We make it simple for our gym members to focus on their exercise goals by providing them with the right equipment for their fitness programmes and that includes kettlebells. Every Xercise4Less gym provides 2 Sets of 8-32kg Olympic kettlebells and a Set of 8-16kg Olympic kettlebells for you to achieve real results from your exercise efforts. Use this Full Body Kettlebells Workout Guide to make your fitness sessions even more effective. Prefer to work on your upper body and lower body separately? Check out our Xercise4Less Upper Body Kettlebells Workout Guide or our Lower Body Kettlebells Workout and start swinging!

The latest fitness equipment is a given with Xercise4Less Gyms but it’s only part of your workout experience with us. 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 achieve your exercise ambitions. Our gym membership includes a dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. As an Xercise4Less Gyms member you also benefit from top class group exercise classes including Les Mills fitness sessions with friendly expert Personal Trainers ready to take you to the next level of fitness. Try too our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.

Join Xercise4Less Gyms today and start your journey towards massively improved health and fitness with or without kettlebells!