Lat Pulldown Workout Guide

Lat Pulldown
Lat Pulldown

Elevate your back workout

Wanting to increase the strength in your upper body? Now is the perfect time to do exactly that. Start increasing your back muscles after just your first time using your lat pulldown at Xercise4Less. Lat pulldown resistance machines are strongly proven to help you build muscle, increase your muscle mass but also help to improve your general health and fitness. This machine is designed to help you target your latissimus dorsi (lats) – the biggest muscles in your back – so if you want toned and defined back muscles, this is the machine for you.

Make the most of your back workout or pull day by using the lat pulldown, or include this machine in a full body session to help you increase your upper body strength. With a strong upper body, you’ll be able to push yourself closer your fitness goals and this will also help you in everyday life with things such as lifting heavy objects etc.

Man-Lat Pulldown-Back Workout

How to use the lat pulldown

Resistance machines allow you to target individual areas, and this is exactly what the lat pulldown. Every time that you’re using this machine, you can purely focus on your back and increase your muscle mass and strength. A great thing about the lat pulldown is that you can easily adjust the weight that you’re lifting so, whether you’re a weight lifting expert or a gym beginner, you should hopefully feel comfortable to use this equipment as you please.

Once you’ve found the lat pulldown, you need to sit down on the seat and adjust the leg rest so that it is resting just above your thighs. The pads shouldn’t be squashing your legs but there shouldn’t be a huge gap. The bigger the gap, the more difficult the lift will be and you’ll start to put pressure on other areas of your body. Once you’re comfortable, sit down and choose the weight you want to lift by moving the pin.

Next, stand up to reach the lat pulldown bar and return to your seat. Pull the handles down so that your elbows are as close to your waist at possible. Hold this position for a second (and until you feel your back muscles working) and then stretch your arms upwards again. Repeat this 8-12 times and then rest for a couple of minutes. Repeat this for 3-5 sets. Once you’ve finished all of your sets, return the lat pulldown bar to the starting position and stand up. Remember to wipe down any equipment ready for the next member to use.

Once you’ve built up your confidence, start to increase the weight on the resistance machine. You could do this every set, every week or every month. To make progress and to improve your upper body strength, just be sure to increase the weight as often as you can. To encourage amazing results in your lats, include the lat pulldown regularly. This could be every back day, upper body session, pull session or full body session. We recommend using the lat pulldown at least once a week.

Resistance machines to suit your goals

In our inclusive gyms at Xercise4Less, we have a wide range of machines in the resistance machines zone to help you build up strength. No matter your fitness goals and preferred type of training, we have something to suit you.

Try to push yourself every time you step into the gym. This might mean squeezing a few extra reps into your workout or increasing the weight so that you’re building up strength and the size of your muscles. The lat pulldown machine should be used regularly in your back workout, pull day or in a full body workout so that you’re able to work numerous muscles at one time and create a balanced amount of strength in your upper body.

Once you feel confident, start to use different machines such as the assisted pull-up machine to build your strength even further. You’ll then be able to perform exercises like deadlifts and bent over rows with more confidence and ease which will mean that you’re building strength and making amazing progress towards your fitness goals.

Man Using Smith Machine - Weight Training, Resistance Training

Become an Xercise4Less member today

Joining us means that you get a great value gym membership but also join a fitness community that will help to push you closer to your fitness goals. 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.

Take those all-important steps on your gym journey by becoming part of our inclusive community. Benefit from quality gym facilities like our Ladies Only Gym Zone, spacious Spin Studio or Combat Zone with full-sized boxing ring or attend one of our classes including the famous Les Mills sessions – either way, completely transform your workout programme.

Dumbbell 2 Workout Guide | Staying Fit at Home

Dumbbell 2 Home Workout Guide
Dumbbell 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Dumbbell 2 Beginner Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Dumbbell 2 Workout?

A dumbbell workout will help you work on your strength from home and hopefully build up some muscles whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A dumbbell workout means that you’ll be using a couple of pieces of weighted equipment – it’s a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home. We’ve stepped up the intensity with this workout compared to our first Dumbbell workout to help you push yourself and your fitness to the next level.

What You Need For a Dumbbells 2 Workout

You’ll need at least 2 dumbbells. If you have a couple of different weights, grab all of these so that you have the option of pushing yourself when you want to. If you don’t have access to dumbbells at home, don’t worry. You can use some household alternatives such as bags of sugar or rice or just a couple of water bottles. Just give your maximum energy throughout to maximise the results. For one of the exercises, you’ll need to lay down on a raised platform, something like a bed or a sofa will do unless you have access to a bench. Now, time to blast your favourite workout playlist and get started!

Exercise 1: Goblet Lunges

To perform a goblet lunge, you’ll need one dumbbell. Hold this dumbbell between both hands close to your chest and lower your body into a lunge with your left leg. Return upright and then lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Goblet Lateral Lunges

Hold your weight in the same position as before start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Once you’ve done this, return to your standing position. Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 3: Squats Jumps

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your legs hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Seated Bent Over Rows

For this next exercise, you’ll need a hard upright chair – something like that a dining chair or garden chair/bench and not a sofa or armchair. Sit down in the chair and hold your dumbbells at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working even more as you perform each rep.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 5: Half Range Deadlifts

Stand up straight with your dumbbells in each hand resting flat on your thighs. Slowly lower your arms/dumbbells towards your knees whilst keeping your back straight to avoid any injury to your lower back – the slower that you perform the first 2/3 reps, the better as you’ll perfect your form. Once your weights slightly pass your knees, stand up and straighten your back. Perform this movement slowly on the way down and quick on the way up.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Bench Press

For this exercise, you’ll need to lay on your bed or sofa but with your feet flat on the floor. Once you’re laid down comfortably, pick up your weights in either hand and hold them at either side of your chest. From here, push your arms up into the air and bring your hands together in the middle of your chest.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 7: Press Up Fly

For this next exercise, it’s going to be a bit easier if you’re on a hard floor or concrete in your garden instead of carpet as the dumbbells will move a little bit easier. To get started, lay flat on the floor with a dumbbell in each hand on the outside of your chest. As you push yourself in the air to perform a press up, try to bring the dumbbells together and then as you lower yourself back down, roll the dumbbells away from each other.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 8: Standing Lateral Raises

For this next exercise, stand upright with your arms by your side. Simply hold a dumbbell in each hand and stretch your arms out to the side and raise them towards your shoulders or as high as you can. Increase your shoulder strength by controlling this movement with every single rep.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Seated Shoulder Press

Take a seat on your upright chair and hold your weighted equipment so take one object in each hand. Bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 10: Seated Tricep Extensions

Take a seat on the chair and grab a dumbbell between two hands. Place your hands behind your head and then lift the dumbbell so that it is above your head. As you’re doing this, you’ll be pull on and working your triceps which is helping them to get stronger.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 11: Hammer Curls

Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further out than the other for additional support and then pull your arms up towards your shoulders vertically not horizontally. Try to squeeze your arms and hold each rep for a couple of seconds to really work your muscles.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 12: Standing Bicep Curls

For your final exercise, stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Dumbbell 2 workout.

Dumbbell 2 Circuit Workout Guide Summary:

Goal

 

Shape and Tone

Equipment

 

Dumbbells or household alternatives

Upright chair

Bed or sofa

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Intermediate

Duration

 

45 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Dumbbell 2 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Dumbbell 2 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Two Men Using TRX

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Dumbbell Workout Guide | Staying Fit at Home

Dumbbell Home Workout Guide
Dumbbell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Dumbbell Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Dumbbell Workout?

A dumbbell workout will help you work on your strength from home and hopefully build up some muscles whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A dumbbell workout means that you’ll be using a couple of pieces of weighted equipment – it’s a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home.

Dumbbells

What You Need For a Dumbbell Workout

You’ll need at least 2 dumbbells. If you have a couple of different weights, grab all of these so that you have the option of pushing yourself when you want to. If you don’t have access to dumbbells at home, don’t worry. You can use some household alternatives such as bags of sugar or rice or just a couple of water bottles. Just give your maximum energy throughout to maximise the results. Time to blast your favourite workout playlist and get started!

Exercise 1: Goblet Lunge

To perform a goblet lunge, you’ll need one dumbbell. Hold this dumbbell between both hands close to your chest and lower your body into a lunge with your left leg. Return upright and then lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Squats

Grab a dumbbell in each hand or whatever household alternative you have and stand upright with your legs shoulder width apart. Slowly sit down into a squat and then return upright. It’s important to keep your back straight to avoid injury and to keep your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 3: Press Up Fly

For this next exercise, it’s going to be a bit easier if you’re on a hard floor or concrete in your garden instead of carpet as the dumbbells will move a little bit easier. To get started, lay flat on the floor with a dumbbell in each hand on the outside of your chest. As you push yourself in the air to perform a press up, try to bring the dumbbells together and then as you lower yourself back down, roll the dumbbells away from each other.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Decline Press Ups

For this next exercise, you’ll need your raised platform to rest your legs on. Get into the same position as you did for the last exercise, so that you’re resting your hands on your dumbbells but now your feet are on the raised platform. Now perform a press up as normal; lower yourself towards the ground and press back up into the air.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 5: Standing Shoulder Presses

Stand up straight from this next exercise and hold one dumbbell in each hand. Bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head. Try to control the movement the best that you can to prevent injury to your shoulders and back.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Front Raises

Stand upright again but now with your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you up to shoulder height and then return your arm to your hip. After this, raise your left arm and keep alternating between your arms until you’ve performed all of the reps.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 7: Bent Over Rows

Stand up straight your feet shoulder width apart. Hold a dumbbell in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up towards your belly button. Squeeze your back as you do this to work really work your upper body.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 8: Seated Bent Over Rows

For this next exercise, you’ll need a hard upright chair – something like that a dining chair or garden chair/bench and not a sofa or armchair. Sit down in the chair and hold your dumbbells at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working even more as you perform each rep.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Seated Tricep Extensions

Take a seat on the chair and grab a dumbbell between two hands. Place your hands behind your head and then lift the dumbbell so that it is above your head. As you’re doing this, you’ll be pull on and working your triceps which is helping them to get stronger.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 10: Standing Bicep Curls

Stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Dumbbell Workout.

Dumbbell Workout Guide Summary:

Goal

 

Shape and Tone

Equipment

 

Dumbbells or household alternatives

Upright chair

Raised platform i.e. storage box, coffee table, step

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

30 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Dumbbell Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Dumbbell Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Improve health at the gym

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Benefits of Free Weights Training in the Gym

Free Weights Gym Zone - Dumbbell
Free Weights Gym Zone - Dumbbell

Use weights to smash your fitness goals at Xercise4Less Gyms

Lifting free weights in our gyms has a number of positives that will you to help you to get stronger not only in the gym but in daily life too. To move one step closer to those all-important fitness goals, start lifting weights in our free weights gym zones and you’ll soon notice the benefits! Using dumbbells, barbells and kettlebells will boost your workouts and your fitness to a whole new level.

All Xercise4Less gyms across the UK have a wide range of free weights equipment that you can use at your will to take your gym sessions up a notch. Whether you’re looking for a wide range of weighted dumbbells, want to use Olympic lifting platforms to train for your next powerlifting competition or want to practice your barbell squat form, our gyms can provide all the equipment you need.

Squats on Squat Rack

Regular weight training helps weight loss

Make the most of the free weights gym zones available to you as part of your great value membership with Xercise4Less Gyms. It provides you with all the equipment you need to smash your personal fitness goals. A big benefit of weight training is that it helps with weight loss.

By following a weight training routine, your heart rate will increase and you’ll start to burn calories at a quick rate. When people think of weight loss, they usually think of using cardio machines, but you can follow a cardio-style workout in the free weights zone to help you lose weight quicker. For example, kettlebell swings are a great cardio exercise and fat burning exercise. Dumbbell squat jumps and medicine balls slams are other exercises that require free weights equipment but really help with weight loss and fat burning. Once you’ve finished a free weights workout, your body will continue to burn calories for a longer period of time compared to a cardio machine workout. So, for weight loss free weights training seems like a no brainer, right? A combination of cardio training and free weight training is the perfect recipe for weight loss and to improve your body confidence

Woman using Cables, Bench, Weights

Free weight exercises will improve strength

Most people use free weights equipment to build their muscle strength and increase their muscle size. Lifting, pushing and pulling free weights is by far the best way to build muscle and get stronger in your everyday life.

The best way to push your muscles and strength to the limit is to following a workout routine involving a number of compound movements. Compound movements are exercises such squats, deadlifts, pull-ups and bench presses. By doing compound exercises, you’ll be pushing numerous muscles at one time which will eventually result in them getting stronger and bigger. By working multiple muscles at one time, you’ll be improving your balance and coordination. Performing an exercise such as a barbell deadlift isn’t easy but once you get your form right, you’ll smash it and start improving the strength in your back, arms, legs and glutes.

Combining the main two benefits of free weights training – weight loss and muscle gain – will leave you with muscles that are much more defined and prominent. Whatever your level of weight training experience, using the free weights gym zone is something we encourage all Xercise4Less members to do. It’ll benefit your general physical health in daily life and also help to strengthen your mental health.

Barbells

Join Xercise4Less Gyms today

Become a part of the Xercise4Less community today and take those all important steps towards improving your fitness and reaching your fitness goals. Try strength training in our free weights gym zones or lift weights in our resistance machines zones – either way will help you to gain muscle and burn excess calories quickly. We provide members with the private ladies only gym zone too to help women workout with confidence. Don’t forget about our wide range of group exercise classes including the famous Les Mills workouts.

Whatever your fitness level; whether you’re an experience gym user or never used a gym before, join Xercise4Less Gyms today and start transforming your physical and mental health.

Benefits of Squats in Your Training Workouts

Squats in Class
Squats in Class

Make Squats a Key Part of Your Strength Training

At Xercise4Less Gyms we know just how great of an exercise squats can be. In fact, some people swear by squats so much that they think it’s the one workout you should always include in your strength training programme. But what exactly is a squat?

A squat is a compound movement (uses more than one joint) for your lower body and which requires a lot of muscles to perform correctly, particularly using weights like barbells. Squats will build your leg muscles, strengthen your glutes, and tone many other muscles besides.

Ready to give squats a go and incorporate them into your next workout routine? Read on for all the benefits of squats, when you should do them during your workout week and what the best squat technique is for you. 

The Real Benefits of Squats in an Xercise4Less Gym

Squatting with a barbell on your shoulder really builds your main leg muscles: quadriceps, hamstrings, and calves but that’s just the start. Improved lower body strength through squats also improves your athletic performance and your everyday mobility and posture. Squats engage your ankle, knee and hip joints all at the same time strengthening them for normal daily activities like lifting or bending and help keep you mobile longer in life. Literally nothing is left out when you squat though; you work your back, your core, your shoulders, and your arms. By using so many muscle groups in a squat, your body burns a huge number of calories in the process. And, of course, most cardio and sports need a strong lower body so effective squats allow you to run faster and for longer thanks to your improved leg strength. Finally, there are loads of squat variations so you can change up your workouts and keep challenging your body.

Squat Rack

When to Include Squats in Your Weightlifting Programme

You could squat 3 times a week but most people work out with squats no more than once or twice a week so their muscles can fully recover. Squats are usually included on either a leg day, lower body day, or push day.  

If you want an expert to check your squat form, our staff will help you to perform a proper squat. And that’s key because it’s important to get your form right to perform the exercise the most effective way possible. Once you have the right squat form, squats are hugely effective in building muscle and improving your body shape.

Read our brief guide as to the best form for squats below.

Squats on Squat Rack

The Best Technique for Gym Squats

Squats need to be done correctly for maximum effectiveness so this is how you should perform a squat:

  • Stand with the barbell on your back and a slightly wider than shoulder width stance
  • Bend at the knees, pushing the hips back but keeping your torso straight
  • Keep squatting until your thighs are parallel to the ground
  • Then squat back up to the starting position, keeping your knees in line with your shins and maintaining a straight torso

You can choose from many different forms of squats, but the most common type of barbell squats are the high bar back squat or Olympic squat, a low bar back squat, and a front squat. All of these use a barbell, but the placement is different in each type. As all our bodies are different, your squats won’t look exactly the same as other gym users but don’t worry!

Join Xercise4Less Gyms and Get into Your Very Best Shape

At Xercise4Less Gyms we want to empower you to find the right fitness programme for your fitness goals – and we think that squats are an important part of getting you into the best shape possible.

If you’re not already a member of Xercise4Less Gyms what are you waiting for? You could exercise at a great value gym which provides a non-intimidating, friendly and inclusive environment for members at every stage of their fitness journey. Whether you’re just getting started or want to start training for a marathon, you’ll be inspired to reach your fitness goals when you join Xercise4Less Gyms today.

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.

Strength Training Exercises For Losing Belly Fat

strength training - feature
strength training - feature

Effective strength training exercises for losing belly fat

When it comes to losing belly fat, your first thought might be running on a treadmill or taking on a stepper. And you wouldn’t be wrong about using cardio to lose fat but strength training along with a healthy diet is a key component of any successful weight loss plan. In fact, weight lifting is a very effective method of burning body fat including your love handles. To lose belly fat, you have to lose overall body fat. By increasing your muscle mass through lifting weights, you boost your metabolism and you burn more calories and more fat at rest. As a bonus, lifting weights heavy enough to challenge you but still allow you to finish full sets also burns plenty of calories.

Lose belly fat with squats

As far as weightlifting exercises for belly fat goes, Squats are the perfect way to start our strength training list. Squats are a compound movement that work your entire body, improving your leg strength and building a solid core. Add a dumbbell or barbell to your squats and you’ll shed stomach fat, ramp up your metabolism and improve your overall fitness even quicker than you could hope for.

strength training to lose belly fat - squats

Deadlifts help reduce stomach fat

At Xercise4Less gyms we find Deadlifts a very efficient way of pushing your whole body. Using a barbell our gym members are able to add muscle and supercharge their metabolism to help burn stubborn belly fat. You’ll build strength in your lower body from your abs and thighs to your legs and lower back. Finally blitz your belly fat for good with a Deadlift compound movement.

strength training to lose belly fat - deadlifts

Forward lunge bicep curls for a flatter belly

Lose belly fat working out with the many free weights available in our Xercise4Less gyms. Step forward then a great way to max your belly fat–burning: the Forward Lunge Bicep Curl. This strength training exercise targets your quads, hamstrings, glutes and, of course, your biceps. Ideal as part of any effective fat loss workout, the Forward Lunge Bicep Curl combines a popular upper body exercise in the bicep curl with one of the best leg exercises in the forward lunge to give you a whole body workout that will really leave you furiously melting calories.

strength training to lose belly fat - dumbbell lunges

Melt that belly fat with some kettlebell swings

Grab a kettlebell in the large Xercise4Less free weights area and start swinging into belly fat burning mode. Explosive training moves like Kettlebell Swings are perfect if you’re looking to improve your strength and torch fat at the same time. You’ll develop your muscle endurance, build solid glutes, more flexible hips and eventually a toned core. Say hello to the Kettlebell Swing and wave by bye to belly fat.

strength training to lose belly fat - kettlebell swings

Continue burning fat with suitcase carries

Sounds simple doesn’t it? Hold a kettlebell on one side and walk for a short distance, engaging your core at the same time, just as if you were carrying a suitcase. Suitcase Carries are actually simply wonderful for helping get rid of belly fat! Don’t worry, do a few of these strength training exercises and you’ll soon feel the calories burn. An all-around weights exercise that raises your heart rate, builds your core strength and targets lots of major muscles from quads and shoulders to biceps and obliques. You even gain better posture but most importantly you lose body fat faster when you include Suitcase Carries in your Xercise4Less gym programme.

Strength training that blasts fat with Xercise4Less Gyms

Smash your weight loss targets with Xercise4Less Gyms. When you want strength training exercises that help you burn belly fat, you want the fantastic facilities available to Xercise4Less gym members. Strengthen your body more effectively in our large free weights area or weightlift privately in our Ladies Only Gym Zone. Whatever method of exercise you need to lose belly fat, from our inclusive fitness classes to a full-size boxing ring and spin studio, you’ll find what you want at your local Xercise4Less Gym.

Full Body Weight Plates Workout Guide

weight plates-upper body workout guide
weight plates-upper body workout guide

Grab a weight plate to build muscle and shred fat with this total body workout from Xercise4Less Gyms. Weight plates exercise sessions should be included in your fitness programme whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. When you exercise at your local friendly Xercise4Less gym with this Weight Plates Workout Guides you’ll soon find yourself accelerating towards your fitness goals.

Weight plate exercises are just as useful for your whole body as a dumbbell session or a kettlebell workout, but you also work hard on your grip strength and core stability, ideal as part of your inclusive exercise plan. Let’s look a little closer at this Full Body Weight Plates Workout Guide.

Whole Body Weight Plate Exercises to Burn Fat and Add Muscle

Start to transform your body and see real results from this Xercise4Less Full Body Weight Plates Workout Guide with the following weight plate exercises:

 

Weight Plate Squat
Weight Plate Row
Weight Plate Pinch Carry
Weight Plate Halo
Weight Plate Crunch Reach

 

This weight plates workout has five lifting exercises. Do all the reps for each exercise, then rest for 60 seconds. Keep your abs, lower back and glutes engaged for every rep so your body remains stable and you improve the power transfer between your upper and lower body. If you’d prefer to focus on specific parts of your body, check out our Lower Body Weight Plates Workout Guide or the Xercise4Less Upper Body Weight Plates Workout Guide.

If you find you need help at any stage of this weight plates workout, just talk to our friendly Personal Trainers. Xercise4Less fitness staff are always available to advise or guide you when you need it. Get the full calorie-burn benefits of this workout session with the 4 sets of Olympic bumper plates and 1 Ladies Only Olympic bumper plate set available in your local Xercise4Less gym. Whatever exercise equipment you need to get fitter, Xercise4Less provides it.

Read on for more detailed instructions on how to perform these weight plates exercises correctly.

Weight Plate Squat Full Body Exercises

Jack up your upper legs and hamstrings with this massive full body workout move, the Weight Plate Squat.

Stand with your legs slightly wider than shoulder width holding a weight plate. Place the weight plate between your legs and bend at your hips and knees with your chest up and your weight on your heels. Pause in the bottom position for one second, then squeeze your glutes to get back up.

Do 10-12 Weight Plate Squat full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Row Full Body Workout

Improve your balance and target your middle back muscles with these Weight Plate Row exercises.

Stack the needed number of weight plates on top of a small weight plate on the ground, allowing you to easily grip the rims. Take a shoulder-width stance in front of the weight plates. Bend at the hip with your knees slightly bent, keeping your back flat. Grab the weight plates from the side and let them hang below your chest, arms extended. Maintain a flat back, pull the weight plates to your chest by flexing the elbows. Avoid jerking the weight plates. Return the plates to the starting position and repeat.

Do 10-12 Weight Plate Row full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Pinch Carry for a Whole Body Session

Work your forearm muscles and benefit from these Weight Plate Pinch Carry exercises.

Hold a weight plate between your thumb and fingers and walk for 30 metres. Switch arms and repeat the distance. This is one set.

Do these Weight Plate Pinch Carry full body reps in 4 sets. Rest for 60 seconds.

Weight Plate Halo Full Body Exercises

Weight Plate Halo is great for building rotational strength and works your shoulders, biceps, triceps, and back.

Stand with feet hip-width apart and hold a weight plate with an outside grip, arms extended overhead. Bend your elbows and rotate your arms to move the weight plate around your head in a circle and down the other side. Continue for 30 seconds. Switch direction; repeat.

Do 8-10 Weight Plate Halo full body reps and repeat in 4 sets. Rest for 60 seconds.

Weight Plate Crunch Reach Full Body Workout

Focus on your abs with this amazing Weight Plate Crunch Reach set.  

Lie on your back with your knees bent. Take the weight plate up over your head, then bring it back over. As you sit up, straighten your arms and push the weight plate up into the air as high as you can. Make sure you elevate your chest and straighten your back at the same time. Then bring the weight plate back into your chest as you lie back down to start again.

Do 8-10 Weight Plate Crunch full body reps and repeat in 4 sets. Rest for 60 seconds.

Join Xercise4Less Gyms for a Full Body Weight Plates Workout

We know how to get you fitter at Xercise4Less Gyms and that’s why we provide all the fitness equipment you need for your inclusive exercise programme including weight plates. Use this Full Body Weight Plates Workout Guide to start your fitness journey or jump start your progress if you’re stuck on an exercise plateau. If you’d prefer to split your workouts, try the Upper Body Weight Plates Workout Guide or the Xercise4Less Lower Body Weight Plates Workout Guide for effective ideas on building muscle and shedding real weight.

No matter what stage of the fitness journey you’re at, ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, at the People’s Gym our friendly personal training experts will guide and motivate you towards the most ambitious fitness goals. Not only do you get the best value gym membership with Xercise4Less, you get a huge range of the latest gym equipment including 4 sets of Olympic bumper plates. You can also use our 1 Ladies Only Olympic bumper plate set in a dedicated Ladies Only gym zone if you want a more private space to exercise in. A Women Only fitness space is only part of our impressive fitness environment. Xercise4Less members get to use a special Spin studio, functional fitness area and a combat zone in all our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and inclusive group fitness classes including Les Mills workouts and you have all the ingredients needed to supercharge your fitness journey.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including weight plate exercises with our friendly Personal Trainers. Why delay your body transformation, start your energising fitness journey right now!