International Women’s Day 2020

Group of Women - Featured Image
Group of Women - Featured Image

Celebrating all women

A day dedicated to celebrating women? Sounds like a great idea! Women are always uplifted for their achievements but today we really focus on the women we are, the women we know and the women we aspire to be.

On Sunday 8th March, people all over the world will show their appreciation to all women. The organisers of #IWD have chosen to focus on the theme of equality and #EachforEqual – encouraging people of all genders and backgrounds to treat females as equals. As The People’s Gym, we already do this at Xercise4Less Gyms and are proud of our equality and inclusivity across all of our 51 gyms.

Woman using Cables, Bench, Weights

Encouraging women to smash goals at Xercise4Less Gyms

With a huge variety of equipment in our gyms, we encourage women of all abilities and of all fitness levels to train with us. It doesn’t matter if you’ve never stepped into a gym before or you’ve been using gyms for years, there will be something to suit you. Some women might not have done weight training before and some women may not have done much cardio training before but luckily, you’ll find exactly what you’re looking for in an Xercise4Less gym.

The best way to navigate the gym is to set yourself regular fitness goals. If you’re wanting to lose weight for a certain event (wedding day, holiday, birthday), use our cardio equipment such as treadmills and rowing machines and maybe start following HIIT workouts. We run a huge range of fitness classes including the famous Les Mills classes, legs bums and tums, boxercise, Zumba and clubbercise – all of these will allow you to meet other men and women too whilst pushing your fitness to the next level. If you’re wanting to gain weight and muscle, we have resistance machines and free weight areas that allow you the freedom to focus. Whether you want to smash leg day or push your full body workout to the next level, as part of your great value membership you’ll have access to leg presses, weightlifting platforms and dumbbells up to 75kg. This is just some of the quality equipment that allows women of all abilities and backgrounds to push themselves out of their comfort zone at Xercise4Less Gyms

Older Woman Training with Kettlebell

Inclusivity is key at Xercise4Less

We’re proud to be a real gym. We understand our members. We know that some women want to build up their confidence at their own pace before they’re thrown into the ‘deep end’. That’s why the vast majority of Xercise4Less gyms have a separate Ladies Only section which provide you with a place to work out without having to worry about being surrounded by male members or maybe just more advanced gym users.

Equality is as important to us as it is to you. That’s why within Ladies Only zones, you have access to the same equipment as all members, just in a smaller space. By using cardio equipment, dumbbells, barbells, kettlebells, weighted plates, resistance machines and more, you can take your fitness journey to the next level. Just because you want to work out within the comfort of a smaller space, doesn’t mean you need to give up on your fitness goals. At Xercise4Less Gyms, we will support your goals and include you in our amazing community.

Woman in Free Weights

Join inclusive Xercise4Less today

At Xercise4Less, we have something for all women regardless of their goals. If you want to transform your body – this could mean weight loss or weight gain – you can sign up for one of our inclusive group Transformation Camps led by our qualified instructors. If you want to blast excess calories and fat, we have a diverse range of classes to test you and your fitness. If you like to mix up your workouts, you’ll have a choice of weights zones, combat zones, a spin studio, an exercise studio and so much more with us.

Join Xercise4Less Gyms today on International Women’s Day and pay just £10 for your first month with NO added fees! After all, who runs the world? GIRLS!

Calorie Deficit vs. Calorie Surplus

How do you lose weight or gain weight easily?

We all train for different reasons and we all have personal fitness goals we want to achieve and at Xercise4Less Gyms, we want to help. Whether you’re new to exercise, a casual gym goer or a gym enthusiast, it’s important to know how nutrition can impact your weight.

If your biggest fitness goal is to lose weight, you need to make sure that you burn more calories than you consume every day. This is called a calorie deficit.

A calorie deficit doesn’t mean you need to spend hours in the gym – you just need to be generally more active. This could mean spending just 30 minutes exercising every day maybe doing a high intensity workout (weight training or cardio training) but also walking 10,000 steps a day and generally moving more. By keeping a track of your food intake on an app like MyFitnessPal, you’ll know exactly what you’re eating and how many calories you need to burn to make sure that you’re losing weight.

If your personal fitness goal is to gain weight, you need to be in a calorie surplus. This means that you’re eating more calories than you’re burning.

A calorie surplus doesn’t just mean eating more food and exercising less because it’s important that you maintain a regular workout routine and stay active and healthy. Whether you prefer to use weights when you’re training or stick to cardio, train in a way to suit you whilst making note of the food you’re eating.

Burning calories at Xercise4Less

Nutrition is an important part of your weight loss journey, so aim to find a good balance between your gym workouts and your diet. Establishing a gym routine alongside a healthy diet will only help you achieve goals quicker.

In Xercise4Less Gyms, we have a range of facilities to help with weight loss. Cardio zones encourage you to burn calories and transform your fitness with treadmills, rowers and steppers. Resistance machines and free weights also aid weight loss over a longer period of time. Don’t be afraid of using weights and doing strength training, it all helps to burn calories and add lean muscle.

We also run a wide range of exercise classes that will support your fitness journey. If you’re stuck for what to do in the gym or fancy something a little bit different, try a class. High intensity classes such as Zumba, Indoor Cycling and Power Pump will help you burn a high number of calories in a short period of time. You may have tried these online now so why not give them a go once we re-open too?

Group Exercise Class

Gaining weight and muscle using Xercise4Less

If your main goal is to generally gain muscle and weight, we have some great equipment at Xercise4Less Gyms that could help. Within your great value membership, you can do progressive weight training using free weights and resistance machines to support your fitness journey.

By using equipment like dumbbells, kettlebells, barbells and resistance machines such as the leg press, bench press and lat pulldown, you can build and maintain muscle. Our cardio zones can still be useful – to build your general fitness and stamina meaning that you can lift heavier weights and for longer. Generally, low intensity workouts are better suited to you and your weight gain goals though. 

Bodybuilding - woman lifting

Why join Xercise4Less Gyms?

Don’t miss out on transforming your body into the shape that you’ve always wanted. Join Xercise4Less today whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our members find everything they need to reach their personal fitness goals from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including the famous Les Mills workouts.