EXERCISE PROGRAMS AT TRAINING DAY

Here at Training Day we believe that fitness is an important part of everyone's lifestyle. 

No matter your age, fitness level or goals and motivations you will be part of our community. We know the importance of health and fitness, and think that everyone can have a healthy lifestyle. 

We also understand that everyone trains for different goals. Some people are training for particular fitness goals while others are training for their mental health and wellbeing.

That's why we offer 24/7 gym access, group classes (during staffed hours) and in-house personal training services for any additional support and motivation you might need.  Come in and have a look at your nearest 24 hour gym today!

Contact us today to arrange an appointment at a time that suits you with one of our staff members at your nearest club!

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Exercises using weights 

There are many benefits to training using weight and resistance. One of the easiest ways to train is exercises using body weight as resistance, this can include squats lunges and push ups.

An added benefit is that once you adapt to exercises using body weight as resistance you can add weights, such as dumbbells and weight plates to make it more challenging, gradually increasing your strength.

Here at training day we offer programs, with a variety of classes using both body weight and exercises with weights to help you build your strength and endurance.  You can also use our personal training service to help you with any additional help you may need.

Upper body

Upper body strength is very important for your overall well being. Improved posture, fine motor skills, injury prevention and better cardiovascular health are all results from training your upper body.

There are many good exercises using hand weights for upper arms, some of the simplest are a bicep curl, targeting your bicep muscles, tricep extensions targeting your tricep muscles, shoulder presses targeting your shoulder muscles and many more.

The amount of sets and reps depend on your goals whether that be to build strength or tone up. Further with using weights, there are the added benefits of starting with lighter weights and gradually increasing the weight to avoid injury.

There are also strength exercises with weights for the upper back  and chest which will improve your posture. These exercises can be done using dumbbells or bars with plate weights. Exercises such as bent over row, bench press and lat pulldown using free weights all improve your upper back and chest area.

However it is very important to use the correct form to avoid injury, this can include ensuring your core muscles are engaged, your knees bent and feet shoulder width apart. Consult one of our personal trainers as a part of your membership program, using your first free session or book a session so they can make sure you have proper form.

Lower body

There are many benefits to lower body training. Lower body training can use free weight such as dumbbells, exercises using ankle weights or using machinery such as a smith machine. 

Some of the best dumbbell exercises to do for your lower body using either one or two dumbbells are squats, lunges, hip thrusts and calf raises as they can build strength or tone depending on how heavy the dumbbells are and how many reps you are doing. 

Some leg exercises using ankle weights include side leg raises, leg kicks, backs and high knees.

At Training Day we offer 1 free personal training session at the start of your membership and can help you determine your goals and get you started on the right track.

The best part about free weight exercises is that you can do them anywhere as long as you have the equipment. At Training Day we offer a large selection of free weights so you have the freedom to find your own space and move around the gym and create your own programs. 

If all of this sounds appealing to you this is your sign to come into your local gym and check out our services during our staffed hours or contact us today!

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