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.

Five Effective Full Body Exercises

Menu 1 - Sam Chia push up
group burpees - lose belly fat blog

Work your full body at Xercise4Less Gyms

It is important to pay attention to your whole body when working out, and not just focus on building up one area or individual muscle groups. Having a balanced physique will help to reduce the stress and burden placed on your body, and ultimately, lessen the potential risk of injury or discomfort. At friendly, inclusive Xercise4Less Gyms we encourage all our members to try out our different training zones from cardio to resistance or from free weights to fun, functional fitness classes. Come down to your local Xercise4Less Gym and give these exercises a go!

1. Push Ups

The push up is a great exercise to develop your core fitness as it targets a wide range of muscle groups. This is a simple exercise to complete and can be successfully performed by people with all levels of fitness. Grab yourself a mat, place yourself in a horizontal position and raise your body by lifting yourself with your forearms. Once you are in position, slowly lower your body to the ground, gradually bringing yourself up to complete the exercise.

You can challenge yourself by either performing more push-ups or doing them at an increased pace. Furthermore, you can also try balance yourself with only one arm to add further difficulty and exertion.

Menu 1 - Sam Chia push up

2. Squats

Squats are a classic exercise to primarily target your lower body, working your glutes, hamstrings and calves. The exercise also works in a similar fashion to a sit up as it pulls on your core and is a real winner if you are wanting to blast some belly fat or target your abs. Typically a strengthening exercise, squats give you a balanced workout to suit a range of fitness needs.

Once you have completed squats, you can add difficulty or push yourself further by performing them with weights to give your full body some much needed attention. To build real muscle, add a barbell to your squat routine and really work those shoulders.

group sumo squats core strength fitness

3. Deadlifts

While this may seem like you are targeting your upper body, deadlifts are also great for working your lower body. Similar to adding weights to your squat routine, deadlifts provide a full body exercise, reaching out to your legs as well as your torso. One thing to remember is technique, you must keep your back flat throughout the process. A deadlift is simple to execute, and the name of the game is to pick up a weighted bar from the ground, bringing it up to your waist using your whole body for maximum exertion. To complete a deadlift, your arms must be straight with the weight hanging.

heidi-leeds-north-older-woman-deadlifting

4. Burpees

This dual-purpose exercise blasts belly fat and improves strength. All the best fat burning workouts always include the flabtastic burpee. This full-body exercise uses compound movements (hip-hinge, plank, push up, squat, and jump) that will melt your unwanted fat and supercharge your metabolism. You’ll train practically every muscle in your body from shoulders, chest, and abs to quads, inner thighs, posterior and triceps with these proven fat burners. Build more muscle and burn more calories with burpees in your nearest Xercise4Less gym.

group fitness training burpees

5. Lunges

Lunges work tirelessly to increase muscle mass and build-up strength to help tone your body. Lunges help to develop your glutes, hamstrings and quadriceps to shape up your body and improving your posture as well as your range of motion. To complete a successful lunge, stand up straight with your shoulders relaxed and your chin up. Keep one leg in front of the other and lower your hips until both knees are bent and at a 90-degree angle. It is important to maintain your posture by ensuring your body weight is on the heels. Repeat this process on both legs to gain the most from your workout.

circuit training workout - lunge

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.

Tricep Bar Workout Guide

tricep bar - main
tricep bar - main

Effectively work your triceps

Build your triceps at Xercise4Less gyms with our tricep bar workout guide. Improve strength, muscle mass and muscular endurance with this easy-to-follow fitness guide.

You can work on your triceps in a number of different ways. Perhaps the most effective way is through the French press and skull crusher. Don’t worry if you find these names intimidating – the exercises really aren’t!

Tricep bar workouts: a guide

Both exercises target all three heads of your tricep, resulting in better overall tricep development to give you healthy progress. Additionally, the way you grip the tricep bar during these exercises gives you a better range of motion, lessening the burden placed on your elbows, forearms and wrists as opposed to a traditional straight bar.

To successfully complete a French press, simply hold the bar over your head and slowly lower behind the head by bending your forearms at the elbow. We recommend that you perform three or four sets of 6-12 reps. As for the skull crusher; lay flat on a bench and lift the bar over the chest area in a similar fashion to a flat barbell press. Then, lower the bar to the forehead, bending your arms at the elbows and keeping the upper arm straight. The bar is then raised back to the starting position, above the chest. Again, like the French press, we recommend the same amount of sets and reps to gain maximum efficiency for optimum results.

Add weight for gradual progression

Remember, increase the weight each time you revisit the exercises to ensure you are progressively overloading the targeted muscle group to give you visible results as well as increasing the intensity and exertion to challenge your fitness goals and targets.

Tricep exercises are usually programmed in on a ‘push day’. This means you should look to incorporate them into a day when you are also working on your chest and shoulders for a balanced upper body workout.

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.

Dumbbells Workout Guide

Dumbbells
Dumbbells

Dumbbell workouts should be a key part of your inclusive Xercise4Less exercise plan whether you’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Exercise at your local friendly Xercise4Less gym with our full body dumbbell workout guide and help transform your whole body.

A full body dumbbell workout is superb for building muscle and burning fat. Complex dumbbell exercises work multiple muscle groups and help you shed calories as you work out your whole body from your legs to your upper body with dumbbells.

How to Work Out Your Whole Body with Dumbbell Exercises

For optimum results from this Xercise4Less full Body Dumbbells Workout Guide, do three to five sets of each of the following dumbbell exercises and see real whole body benefits:

3 Dumbbell Deadlifts

3 Dumbbell Cleans

3 Dumbbell Front Squats

3 Dumbbell Shoulder Presses

3 Dumbbell Reverse Lunges (each leg)

3 Dumbbell Push Presses

3 Dumbbell Bent Over Rows

 

Repeat these dumbbell lifts back to back, with no rest in between. Once you complete the set of full body dumbbell exercises, take a one-minute rest.

Try to make your transitions between each of the total body dumbbell lifts as smooth as possible and focus on quality reps with good form. Make sure you use a dumbbell that is light enough for you to maintain good technique. If you’d prefer to focus on specific parts of your body, check out our Upper Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide.

Our Personal Trainers will also be on hand to advise you on dumbbell workout technique if you need help. Xercise4Less gyms are stuffed with all the equipment you need to achieve real full body results. With our dumbbell workout guide you can choose from just under 3.5 tonne of dumbbells 2-75kg including triple pairs 2-30kg and just over 1.5 tonne of disc weights to transform your real body.

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

Dumbbells Deadlift Full Body Exercises

For a massive full body workout, the Dumbbells Deadlift exercise is very helpful.

Hold a pair of dumbbells at arm’s length in front of your thighs using an overhand grip. Stand with your feet hip width apart and slightly bend your knees.

Brace your core and without changing your knee bend, hinge at the hips and lower your torso until it’s almost parallel to the floor. As you lower the dumbbells, keep them as close to your body as possible. Pause, then raise your torso back to the starting position and repeat.

Dumbbells Clean Leads to a Full Body Workout

Use the Dumbbells Clean exercise for a whole body workout.

Squat down and hold two dumbbells in front of your feet with an overhand grip. Flip your wrists so that they face forwards and bring the dumbbells to your shoulders, slightly jumping as you do.

Slowly straighten your legs to stand. Then lower the dumbbells down to your thighs before moving into squat position and repeating to get a real sweat on.

Dumbbells Front Squat for a Full Body Workout

Depend on the Dumbbells Front Squat exercise for a full body workout experience.

Face forward and stand with your feet hip width apart holding a pair of dumbbells by your sides. Your starting position is balancing each dumbbell on top of each shoulder with elbows facing forward.

Keep your back straight and your chest high, then squat down by bending your hips back while allowing your knees to come forward slightly pointed in the same direction as your feet. Lower until your thighs are just parallel to the floor. To return to the starting position, extend your knees and hips until your legs are straight. Repeat.

Whole Body Workout with a Dumbbells Shoulder Press

For a full body workout, a Dumbbells Shoulder Press works perfectly.

Hold the dumbbells at your shoulders with palms facing forwards and elbows out to the sides and bent at a 90-degree angle. Without leaning back, extend through your elbows to press the dumbbells above your head. Then slowly return to the starting position.

Full Body Workout with a Dumbbells Reverse Lunge

Supercharge a whole body workout with this Dumbbells Reverse Lunge exercise.

Stand tall with your feet shoulder width apart and a pair of dumbbells in your hands. Your arms should hang straight down by your sides. Push your chest out and take a large step backward, lowering your rear knee toward the ground while keeping your front shin as vertical as possible. Push yourself back to the starting position and repeat for the desired dumbbells reps before switching legs.

Dumbbells Push Press Full Body Exercises

As part of your full body workout, incorporate a Dumbbells Push Press in your exercise programme.

Hold a set of dumbbells just outside your shoulders, with your arms bent and palms facing each other. Dip your knees, and then push up explosively with your legs as you press the dumbbells straight over your shoulders. Lower the dumbbells back to the starting position and repeat as necessary.

Full Body Workout with Dumbbells Bent Over Rows

There’s nothing better than a full body workout using a Dumbbell Bent Over Row.

Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the dumbbells up to your chest. Lower and repeat to give your whole body a workout.

Join Xercise4Less Gyms for the Best Dumbbells Workout Plans

As a real fitness centre that delivers impressive results for real bodies, Xercise4Less Gyms provides all the dumbbells you need to achieve a total body transformation. Check out too our Upper Body Dumbbell Workout Guide or the Xercise4Less Lower Body Dumbbell Workout Guide to split your dumbbell workouts. Dumbbell workout guides are only a small part of what we offer our Xercise4Less gym members.

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 a great value gym membership, you get a massive range of state-of-the-art gym equipment including just under 3.5 tonne of dumbbells, a dedicated Ladies Only gym zone, a Spin studio, functional fitness area and a combat zone in our gyms nationwide. Add in the impressive results of our Body Transformation Camps and Boot Camps, and the wide range of group fitness classes including Less Mills workouts and you have the ingredients for a real Xercise4Less gyms.

Join Xercise4Less Gyms today and work out an inclusive exercise plan including dumbbell exercises with our friendly Personal Trainers to start transforming your real body into the real body shape that you want.

Barbells Workout Guide

Barbells
Barbells

Our Full Body Barbell Workout Guides will really raise the bar for your standards of fitness. Whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you’ll find Xercise4Less gyms the place to supercharge your health and wellbeing.

With this full body barbell workout session, you can really challenge your whole body forcing your muscles to react and start burning fat. Always make sure barbell exercises like the Barbell Bench Press are a key part of your Xercise4Less fitness programme.

How to Work Out Your Whole Body with Barbell Exercises

For real results from this Xercise4Less Full Body Barbells Workout Guide, take on the following barbell exercises:

Repeat these barbell lifts back to back. Try to make your transitions between each of the total body barbell moves as smooth as possible and focus on quality reps with good form. Once you complete the set of full body barbell exercises, take a one-minute rest.

If you’d prefer to focus on specific parts of your body with barbells, check out our Upper Body Barbell Workout Guide or the Xercise4Less Lower Body Barbell Workout Guide.

Don’t despair if you can’t get a handle on how to use these whole-body barbell workouts. Our Personal Trainers will also be on hand to advise you on the best barbell workout techniques whenever you need help or advice. Xercise4Less gyms are stuffed with all the barbell equipment you need to achieve real full body results. With our barbell workout guide you can choose from 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells to transform your whole body.

Read on for more detailed instructions on how to perform these full body barbell exercises correctly.

Full Body Barbell Bench Press Exercises

Begin your whole body barbell workout the right way with the Barbell Bench Press and start shredding fat.

Start with this classic upper body exercise, the Barbell Bench Press, by lying back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the barbell off the rack and position it above your chest with arms fully extended. From the starting position, inhale and lower the barbell slowly until it touches the middle of your chest. Push the barbell back to the starting position explosively as you exhale. That’s one rep.

Do 6-8 Barbell Bench Press whole body reps and repeat in 3 sets. Rest for 1 minute.

barbell bench press xercise4less workout

Whole Body Barbell Military Press Workouts

Try this whole body Barbell Military Press and see impressive shoulder benefits.

Position your feet close together and lift the barbell up to your shoulders, palms facing forward. Press the barbell above your head explosively until your arms are fully extended, then with control lower the barbell.

Do 6-8 Barbell Military Press full body reps and repeat in 3 sets. Rest for 1 minute.

Complete Body Workout with Barbell Back Squat Sets

A Barbell Back Squat is the ideal full body exercise to start building up your muscles.

Stand with your feet more than shoulder-width apart and hold a barbell across your upper back with an overhand grip. Do not rest the barbell on your neck. Hug the barbell into your traps to engage your upper back muscles. Slowly sit back into a squat with head up, back straight and backside out. Lower until your hips are aligned with your knees, with your legs at 90 degrees. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight for your first barbell back squat rep.

Do 10 Barbell Back Squat full body reps and repeat in 4 sets. Rest for 1 minute.

barbell back squat sets-barbell full workout guide

Work Out Your Whole Body with Barbell Deadlift Workouts

Work your grip, glutes and your back with the amazing Barbell Deadlift exercise.

Squat down and grasp a barbell with your hands shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the barbell. Take the weight back onto your heels and keep the barbell as close as possible to your body. Lift the barbell to thigh level, pause, then control your return to the start position.

Do 5 Barbell Deadlift full body reps and repeat in 3 sets. Rest for 1 minute.

Full Body Barbell Bent Over Row Exercises

Pummel your back muscles with a Barbell Bent Over Row and energise your whole body.

Grab a barbell with an overhand grip, hands shoulder width apart. With your legs slightly bent, keep your back straight and bend your upper body forward until it’s almost perpendicular to the floor. Row the barbell upwards into the lower part of your chest. Pause. And return to the start position with control.

Do 8 Barbell Bent Over Row full body reps and repeat in 4 sets. Rest for 1 minute.

full body barbell bent over row-barbell workout guide

Full Body Barbell Shrug Reps

The Barbell Shrug is highly effective for your neck and shoulders.

Hold a barbell with overhand grip, shoulder width apart. Raise your shoulders as high as you can go, then lower the shoulders back down and repeat.

Do 6 Barbell Shrug full body reps and repeat in 4 sets. Rest for 1 minute.

Join Xercise4Less Gyms to Work Out the Best Barbell Exercises

At Xercise4Less Gyms we want you to improve your health and wellbeing through exercise. We make it easy for our gym members to work out by providing all the exercise equipment they need to incinerate calories and build muscle. That includes 2 Sets of 10-45kg straight barbells and 2 Sets of 10-45kg EZ Curl barbells so you can achieve the toughest of fitness goals. Use our Full Body Barbell Workout Guide to supercharge your fitness programme. If you’d prefer to split your barbell workout, then check out our Xercise4Less Upper Body Barbell Workout Guide or our Lower Body Barbell Workout right now.

Whatever fitness equipment you want to use on your fitness journey, Xercise4Less Gyms will be on hand to help you hit the hardest exercise targets. 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 hit your fitness goals. Our gym members enjoy dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a functional fitness area. The Xercise4Less gym membership also benefits from inclusive group exercise classes including Les Mills fitness sessions and friendly Personal Trainers ready to encourage and advise you. You can also take advantage of our incredible Body Transformation Camps and Boot Camps to start shaping and toning your real body.

Join Xercise4Less Gyms today to see how you can change your health and fitness for ever using whatever exercise equipment or workout classes you want including barbells!

Leg Curl Machine Workout Guide

Leg Curl
leg curl-workout guide

Target your hamstrings with our lower body leg curl machine workout guide. At Xercise4Less gyms you can work your lower body at 20 leg stations in each of our fitness centres. Working out on a leg curl machine also focuses on other lower body muscle groups such as your calves, glutes, quads and shins. So, whatever your level of fitness, whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user, you can really benefit from these leg curl exercises.

You can perform hamstring curls in either a sitting down or lying position. The choice is yours. This leg curl workout guide enables you to bulk up and strengthen the muscles in the back of your legs, providing a valid reason to incorporate a leg curl machine session in your individual fitness programme. Discuss your hamstring curl options with one of our friendly personal trainers and get ready to improve your lower body strength and stability.

Work Your Lower Body with These Leg Extension Exercises

Having strong, flexible hamstrings is an important factor in your overall strength, balance and stamina. Leg curls are a key component of your overall strength training, improving your cardio strength and weight loss. Stronger hamstrings also help prevent the potential risk of injury or discomfort. This Xercise4Less leg curl machine workout guide includes these hamstring curls:

 

The Lying Leg Curl

The Seated Leg Curl

When using a hamstring curl machine, it is crucial you maintain the correct form. Use a leg curl weight that is challenging, but not at the expense of your form. To enhance muscle mass in your lower body, gradually increase the amount of weight as you become stronger. Keep your hamstrings supple by stretching after a leg curl machine workout.

Don’t worry if you are having difficulty in getting to grips with lying or seated leg curls. Our personal training staff will be on hand in your local Xercise4Less gym to show you the correct position on the leg curl machine as well as helping you to adjust the roller pad on the lifting bar. You will always be able to work out on a leg curl machine at any Xercise4Less fitness centre as every one of our gyms is fully equipped with 20 leg stations for our members to use.

Read on for more detailed instructions on how to benefit from these lower body hamstring curls.

Fantastic Lying Leg Curls Session

Start as you mean to go on and build your hamstrings with this lying leg curls session.

To begin, adjust the leg curl machine so your thighs and torso sit comfortably on the pads when you are lying face down. The lever on the back of the leg curl machine sits just below your calf muscles when your legs are straight. Grasp the handles on the front of the machine and curl your lower legs up as far as possible without lifting your thighs off the pad. Hold the position for a second at the top of the movement before lowering slowly back to the start. Keep your movements smooth throughout to obtain maximum efficiency from the exercise.

 

Repeat for 8 to 12 lying leg curl reps.

lying leg curl-workout guide

Seated Leg Curl Workout for Your Lower Body

Strengthen your whole lower body with the superb seated leg curl.

Set up the leg curl machine so that the pads sit comfortably against your lower back when you sit on it. Put your legs on the padded lever so it rests just below your calf muscles and set up the lap pad so that it sits on your thighs just above the knees. Lift your legs so they are straight out in front of you and grasp the side handles on the leg curl machine. Pull the padded lever down and back towards you as far as you can with your legs, hold for a second, then slowly bring it back to the starting position for these seated hamstring curls.

 

Repeat for 8 to 12 seated leg curl reps.

Transform Your Real Body When You Join Xercise4Less Gyms

Whether you prefer doing a leg curl seated or lying, you’ll never lack for the right fitness equipment when you join Xercise4Less Gyms. You can work out at 20 leg stations as you work on your fitness as part of a friendly and supportive exercise community. Every Xercise4Less gym is set up so you can just focus on getting fitter. From our expert Personal Trainers to incredible Body Transformation Camps and Boot Camps, we provide you with everything you need to transform your level of fitness.

Using this Leg Curl Machine Workout Guide is only a small part of your Xercise4Less exercise experience. We’ve created the perfect workout environment for you whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user. The People’s Gym offers a dedicated Ladies Only gym zone, energising Spin studio, a full-on 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 the latest Les Mills fitness sessions with our encouraging personal fitness staff.

Join Xercise4Less Gyms today and work out on a leg curl machine or lift the heaviest free weights. The start of your fitness journey always begins with an Xercise4Less Gyms membership.

Leg Press Machine Workout Guide

Leg Press
leg press female fitness-workout guide

The leg press exercise machine isolates and stimulates your quads, glutes and hamstrings and helps your legs grow to their full potential. Build key muscles in your legs and embrace an effective fat loss tool when you start working out on the seated leg press machine.

Ready for the best leg press exercises for every level of gym goer? Our Leg Press Machine Workout Guide will support 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 at any of our 20 leg stations. Sit down with one of our friendly expert Personal Trainers to work out the right spot to include a leg press session in your individual exercise plan. Transform your fitness ambitions when you take on this lower body leg press gym guide today.

Work Your Lower Body with This Leg Press Exercise Session

With this Xercise4Less Leg Press Machine Workout Guide you’ll get a full lower body functional workout as part of your normal leg strengthening routine or a machine circuit workout. Start your fitness journey with a bang using the following leg press gym exercises: When using the leg press machine, pay attention to your form to maximize its strength-building benefits and prevent injury. Get the most out of your leg press machine routine by not trying to lift more weight than you should. If you can’t control the leg press movements, you should reduce the weights. Keep your buttocks on the leg press seat and don’t place your hands on your knees. Keep your head against the seat back and follow through the entire range of motion without lifting your hips during the leg press exercise. Don’t be concerned if you’re having difficulty getting comfortable working out on a leg press machine. Our Personal Training staff will be on hand in your local Xercise4Less gym to show you how to adjust the leg press safely before starting. You’ll always be able to work out on the leg press machine as every one of our gyms is fully equipped with 20 leg stations for our members. Read on for more detailed instructions on how to get the most from these lower body leg press exercises.
high feet leg press female fitness-workout guide

A Terrific Standard Leg Press Session

Put pressure on your lower body and benefit from this Standard Leg Press exercise.

Place your feet shoulder-width apart on the leg press machine pad. Make sure your toes aren’t pointing straight forwards. Straighten your legs and release the leg press handles. Keep your entire back, particularly the lower portion, firmly set against the seat.  Keeping your feet set, lower your legs towards your chest then press up again without fully locking your legs out at the knee.

Do 15-25 Standard Leg Press reps and repeat in 3 sets.

The High Feet Leg Press for a Lower Body Machine Workout

By varying your foot position while on the leg press machine you can emphasize different muscles.

In the High Feet Leg Press you place your feet higher up on the foot pad to encourage the hamstrings and glutes to activate, which takes stress off the quads. This is a great leg press machine substitute for deadlifts and hamstring curls.

Do 15-25 High Feet Leg Press reps and repeat in 3 machine sets.

Supercharge your Lower Body with a Low Feet Leg Press

Strengthen your knee and hip joints with this Low Feet Leg Press session.

Place your feet low on the leg press machine foot pad to shift the stress of the exercise onto the quads. This is a great substitute for squats.

Do 15-25 Low Feet Leg Press reps and repeat in 3 machine sets.

low feet leg press male fitness-workout guide

Narrow Stance Leg Press Exercises

Energise your leg muscles with a session of Narrow Stance Leg Press reps.

Bring your feet closer together to work the outer thigh muscles. The lower you place your narrow stance, the more quad dominant this leg press variation will be. 

Do 15-25 Narrow Stance Leg Press reps and repeat in 3 sets.

Develop Your Legs with a Wide Stance Leg Press

Finish off your leg press machine exercise session with this Wide Stance Leg Press set.

Place your feet further apart than the narrow stance leg press and push the exercise emphasis on to your inner quad muscles. This leg press machine move has similar benefits to a standard sumo squat.

Do 15-25 Wide Stance Leg Press reps and repeat in 3 sets.

Join Xercise4Less Gyms for the Best Leg Press Machine Workouts

Use this Leg Press Machine Workout to start transforming your lower body at your local Xercise4Less Gym. If you’re not already one of our gym members, you’re really missing out. Not only is our gym membership able to access 20 leg stations in every gym, but they’re part of a real community of likeminded fitness enthusiasts at all levels of fitness. On hand in each fitness centre are friendly Personal Trainers happy to help guide you to the next level of fitness whether you’re ready to join a gym, new to gyms, a casual gym goer or an experienced gym user.

The latest leg press equipment and a supportive gym community are just part of the Xercise4Less Gyms experience though. We work hard to create the right environment for all our members, female and male, exercise beginner and gym veteran. However you want to work out, you can exercise more easily at an Xercise4Less gym than anywhere else. Choose from a dedicated Ladies Only gym zone, special Spin studio, a combat zone as well as a highly effective functional fitness area. As an Xercise4Less gym 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 your real body.

Join Xercise4Less Gyms today and begin your journey towards a higher level of health and wellbeing the right way; the Xercise4Less way.

Leg Extension Machine Workout Guide

Leg Extension
Leg Extension

Work your quads hard with this Xercise4Less Gyms Leg Extension Machine Workout Guide. Put your legs under pressure at one of our 20 leg stations as you work out your thighs, build lower body strength and improve muscle definition. This strength training workout is great for every level of fitness from being ready to join a gym, new to gyms, a casual gym goer or if you’re already an experienced gym user.

Using the leg extension workout machine at your local gym Xercise4Less can be an important part of your fitness plan. So, when you discuss your exercise ambitions with our friendly Personal Trainers, make sure to include this leg extension gym machine workout in your fitness programme. Whatever equipment you need to smash your exercise targets, Xercise4Less Gyms will provide it.

Transform Your Lower Body with a Leg Extension Machine Workout

With this Xercise4Less Leg Extension Machine Workout Guide you’ll get a lower body functional workout that will really boost your fitness levels. Work your quadriceps with this exercise for a leg extension gym machine.

Do not use this leg extension exercise for low-rep, high-load strength conditioning to avoid the risk of any possibility of knee ligament strain. Use a moderate load for the leg extension weight and follow the instructions below as to the number of recommended leg extension reps. Avoid doing this leg extension workout with any speed as you’ll just use momentum rather than engaging your muscles and don’t lock your knees at full extension. This can strain the knee joint.

If you have any questions on how to use a leg extension machine, just ask one of our friendly Personal Trainers in your local Xercise4Less gym. Our fitness staff are always on hand to offer tips on technique or encourage you when you need some extra motivation. You’ll never have to queue either to exercise on gym leg extension machine at an Xercise4Less fitness centre, we provide 20 leg stations in each gym so everyone can enjoy a legs day!

Read on for more detailed instructions on how to build up your lower body using exercises for the leg extension machine.

The Best Lower Body Leg Extension Machine Session

Work out with one of our leg extension machines at the Xercise4Less gym leg station for a leg-building boost.

Choose a moderate weight and sit on the leg extension workout machine with your legs under the pad, your feet pointed forward and your hands holding the side bars. This is your starting position. Adjust the pad so that it falls on top of your lower leg just above your feet. Ensure too that your legs form a 90-degree angle between the lower and upper leg to prevent undue stress at the knee joint.

Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of your body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit on the leg extension machine.

Do three sets of eight to 12 leg extension machine repetitions.

Join Xercise4Less Gyms to Kickstart Your Fitness Journey

Put some kick into your leg strength with this Leg Extension Machine Workout Guide. Put this gym leg extension exercise into practice at our 20 leg stations when you join Xercise4Less Gyms today. But when you join our fitness club, you’re also joining a real community of friendly people just like you who are keen to get fitter, lose weight or tone their body. We put your needs at the heart of Xercise4Less Gyms. You decide your exercise targets and we help you achieve your fitness dreams with a targeted effective workout plan. Whether you want to exercise using a leg extension machine or prefer lifting free weights, our Personal Trainers will work with you to reach your fitness goals as quickly and effectively as possible.

As the People’s Gym, we give our members what they need whether they’re ready to join a gym, new to gyms, a casual gym goer or already an experienced gym user. Our gym membership includes a fully dedicated Ladies Only gym zone, heart-racing Spin studio, a pulsating 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 push your body towards real sustained improvement.

When you join Xercise4Less Gyms today you kickstart your fitness journey to take you from the leg extension machine to the combat zone.