Lifting weights brings very tangible results that are hugely satisfying. Even now, women are still not comfortable lifting weights, or many still fear they’ll resemble body builders. We just can’t emphasise how much actual BS this is. With weight training, you build lean muscle where carbs and body fat are burned even faster depending on how much muscle and how high your metabolic rate is, the more muscle you have, the faster you will burn. Dare we say, it is even more effective than cardio, and let’s face it, less boring.
More and more women are trying resistance training, and they’ve never looked back. Luckily, now’s you chance to dip your toes into using our recently acquired resistance machines and equipment that will just might be your key to losing weight…VIVA LA RESISTANCE! XD
Technogym Smith Machine
If you’re intimidated by the free weights, one good alternative to those are the Smith Machine. It is comprised of a vertical bar that is fixed within rails, which stabilises the weight for you, making the lift an easier alternative to say a free weight barbell squat, where you might not have the balance just yet. Fortunately, the Smith Machine itself has a counterweight that reduces the weight of the bar, and allows you to control the vertical path that the bar travels. Not to mention, safety hooks are placed on each end of the bar and holds the bar in place.
One of the most common exercises performed on a Smith Machine are squats. Many want to start with a squat but again they don’t have the balance to perform a real squat, so this piece of equipment can help you build muscle, and if you’re new to lifting, this machine puts you in the right position to do it.
A bench is also accompanied with the Smith Machine, so you can incorporate exercises such as a bench press. Again, with a bench press, the bar is stabilised for you, making it an easier alternative to a free weight barbell or dumbbell bench press.
Technogym MultiSmith Machine
The Technogym “MultiSmith” Machine has a range of highly compacted resistance exercises into one, mainly used for assisted and lower limb exercises, ideal for first-time resistance trainers. The floating barbell systems attach to this machine will give you that free-weight feeling, but also giving you that assisted machine safety at the same time.
Here are some exercises that you can do on a MultiSmith and/or Smith Machine:
Lat Pull Down – Targets: Lats, Biceps, Traps
Front/Back Squats – Targets: Quadriceps, Hamstrings, Glutes (see Smith Machine video above)
Tricep Push Down – Targets: Upper Arms, Triceps
Tricep Pull Down – Targets: Upper Arms, Shoulders, Triceps
Seated Overhead Press – Targets: All 3 Deltoid Heads, with emphasis on front and middle Deltoid Heads
Drag Curl – Targets: Both long and short Bicep Heads, with emphasis on Long Bicep Head
Upright Row – Targets: All 3 Deltoid Heads, with emphasis on front and middle Deltoid Heads
Bent-Over Row – Targets: Upper Lats, middle Traps, Rhomboids
Behind-The-Back Shrug – Targets: Upper Traps
Close-Grip Bench Press – Targets: All 3 Tricep Heads, with emphasis on Lateral Head
Reverse-Grip Bench Press – Targets: Upper Chest
Chest Press – Targets: Chest
(Ask a member of staff to show you any of the following exercises using the MultiSmith Machine)
Arm Ergometer AKA Arm Rower
We have also got an Arm Ergometer, commonly referred to as the bicycle that you pedal with your arms. It is mainly used to condition your upper body strength, it can also be used to get a cardio workout. This machine overall is designed to mainly work your arm muscles, and give your legs a break, we rely, almost completely our workouts are focused on our lower body to provide cardio exercise, but with this machine, it allows a portion of your exercise without additional stress to your lower body.
We have acquired Technogym Dumbbells that are designed to offer a natural and more effective training. They are highly resistant to falls and safe for use. Using weights will score you that toned body in no time. Get to grips with our new free weights selection from 4KG to 22KG dumbbells to choose depending on your fitness level.
The StairMaster, also known as a StepMill, mimics ascending a staircase without descending it, with this movement being a upward and backward motion, it strengthens, sculpts and tones the lower body (glutes, quads, hamstrings and calves), but it also works the core. It is an excellent workout option for our members as it makes it easy to stay motivated, workouts are more challenging and enjoyable, and deliver the perfect combination of cardio, strength training, and calorie burning in one. They are a vast range of features, such as adjustable speed and resistances for each individual comfort and fitness level. You can start with a pace as slow as 26 steps a minute, with an upper step capability of 160 steps a minute. This workout will definitely build you lean muscle. You might be thinking, why not use some regular stairs? The problem of climbing a real set of stairs is that you need to come back down them, which puts stress on your knee joints because you are going against the force of gravity, which creates potential for injury. So this machine is good for our members who haven’t exercised in a while and want to get into shape quickly. We can’t say enough good things about this machine!
Here are just a few of the machines we have recently acquired, but we understand that they can be intimidating at first, but all you have to do is ask how to use them once by our lovely members of staff, and then you’ll be good to go. Keep a look out for more instructional videos of our new machines, they are on the way!
You can download a day pass here! Feel free to use our gym and facilities for an entire day!
Need more info about our memberships? Please call us on 01274 270 607 or DM us on Facebook!: m.me/ListersLadiesGym