Are you looking for the best exercise sliders in the UK? We don’t blame you!

As many individuals are opting to go for home workouts rather than going to the gym, there has been a huge resurgence in buying this kind of fitness equipment!

Before we begin, if you want to be able to create meal plans and give nutritional advice, read about our L3 PT Diploma. Or whilst you’re here, download our prospectus for free and find out about the range of courses that we offer here at OriGym.

Very soon you’ll find our list of the best exercise sliders that money can buy, but first, let us quickly explain what they are and how they work!

What are exercise sliders?

Sliders are small discs that can be used to modify tons of different exercises, either to further engage your muscles or to adapt your workout with minimal equipment.

Whether you want to do a plank or even a pike, this is a great piece of equipment to use to take to the gym or as part of a home workout.

How do exercise sliders work?

Each of the sliders below has 2 sides, both with different textures so that they’re suitable for any type of flooring.

Whether you want to workout on laminate or carpet, you will just need to flip the sliders to the appropriate side and begin your exercise.

These discs will protect the longevity of your floor whilst challenging you as you exercise with them.

So let’s jump right into the article and found out the best sliders for you!

1. O RLY Exercise Sliders For Carpet

Price: £12.99

If you’re looking for an unstable training surface to challenge your body and force you to engage muscles, up the impact of your regular training program, and target muscle groups, the O RLY workout sliders are one of the best choices available.

One of the best exercise sliders for carpet use, the O RLY sliders have a convex design for easy sliding over any surface.

The O RLY exercise floor sliders are six inches in length and made from a durable, half-inch thick EVA foam, which is stress-crack resistance, waterproof, and UV resistant.

This EVA foam is the same foam they use for yoga mats, so you’ll be sure this product will be built to last!

The padded top of the O RLY sliders for exercise is easy on the hands and contours the palms, fingers, knees, feet or elbows for exceptional grip avoiding any risk of slipping during reps or mid-pose.

Each of these fitness sliders has a smooth polypropylene base and a durable and heat resistant plastic which glides easily with you as you push through alternating leg curls, lunges, and planks.

Simple, effective and well made, O RLY has some of the best sliders available on Amazon for maximising the intensity of your at-home or gym-based strength training, abdominal training, gymnastics training, Pilates, yoga, balance and more.

2. Victoper Fitness Equipment Sliders

Price: £11.99

This product from Victoper has a dual-side design so it will glide easily on all floors from laminate to carpet.

Victoper’s sliders for exercise training are light and compact with one side featuring a foam cushion which grips to sweaty feet, elbow, hands, and knees.

The foam side is designed to be used face down when working out on wooden floorboards, tiles, vinyl or laminate to avoid scratches and tarnishes to flooring.

The other side of Victoper’s fitness sliders is made of super smooth ABS, a very tough, durable form of plastic used to make lego bricks and lightweight frames for vehicles.

In other words, these sliders are built to withstand intense workouts and are sure to stand the test of time.

These exercise sliders even come with 5 types of resistance bands, green, red, yellow, blu, and black, increasing in resistance from extra light (5 to 10lbs) up to X-heavy (30 to 40lbs).

And with an included carrying bag, you can take these sliders to the gym or anywhere you want to!

Unsure whether this is the right product for you? You’ll be pleased to know that they come with a 100% Satisfaction Guarantee from Victoper.

For an exceptional set of core sliders and resistance bands to suit any training program, the Victoper full package is a 4.5-star option from Amazon UK for core strengthening, balance training, athletic conditioning, physical therapy, and much more.

3. Beast Gear Core Sliders

Price: £9.97

For a high impact, abdominal workout and a huge range of targeted workouts for hamstrings and glutes, the Beast Gear Core Sliders are Amazon’s Choice with 4.5 stars from almost 800 ratings.

Light, compact, and easy to pack, the Beast Gear exercise floor sliders are double-sided for use on carpet and rugs as well as hard floorings such as laminate, wooden floorboards, or vinyl.

Brand Beast Gear has partnered with Assassin Promotions, a boxing stable, and WBO Intercontinental Champion Ben ‘Duracell’ Jones to showcase that their sliders are some of the best, trusted by elite athletes.

Each slider has a diameter of 7″ inches and a thickness of 0.35″ inches, and is lightweight yet robust, and latex-free.

With every purchase, Beast Gear includes a written and easy to follow instruction leaflet plus their comprehensive, pdf guide to core training with detailed exercises followed by personal trainers and pro athletes.

The Beast gear core sliders come with a lifetime guarantee so you’ll be able to replace it if any issues arise!

The Beast Gear slider exercise equipment can be used for adding a core training component into running, boxing, rock climbing, OCR racing, and Jiu-Jitsu.

It’s a brilliant supplementary tool for up-ing the impact of at-home CrossFit, calisthenic training, circuit training, and interval training.

4. Amonax Sliders Exercise Equipment

Price: £8.99

Amazon’ Choice for “core sliders” with 4.5 stars from over 600 ratings, the Amonax core sliders come with a detachable strap for a secure, 0-slide grip when working out.

The Amonax core sliders are dual-sided with a foam side for use on hard floors such as wood or laminate and a smooth plastic side for use on carpet. Whatever flooring you want to work out on, this product allows you to perform bridges, lunges, and planks at home, on the go, or at the gym.

Each gliding disc is 0.3″ inches wide, 7″ inches in diameter, and has a detachable strap measuring 7.6″ inches in length.

If you want to challenge yourself, take the next step in core training, ab rollers are a great investment to help you feel the burn.

The Amonax fitness equipment sliders are available in black with a red strap, black with a clock face design of potential core strengthening workouts, and a variation of each with a red plastic side.

Each set of sliders come with a drawstring carrying bag printed with the Amonax brand name, a printed workout guide with aerobic exercises to target abs, glutes, legs, arms and chest, plus Amonax offers a 2-year warranty with every purchase.

5. Strength Training Exercise Sliders

Price: £9.99

If you’re looking to up the intensity of your workout on a budget, this set of exercise sliders from Decathlon are a great option.

At only £9.99 these are a quality product with excellent value for money – and the perfect entry into the use of sliders for fitness routines.

The design of these exercise sliders means that you can use them anywhere; from your living room to the gym floor different surfaces won’t be a problem.

The foam side is perfect for use on hard floors, whilst the smooth side will let you glide easily over carpet. They’re also helpfully colour coded, which is a great feature to help you quickly recognise which side you need.

This product is lightweight and even comes with a handy carry bag so you can use your foot sliders for exercise on the go – from the gym to a sneaky workout on your lunch break.

There’s also the eco-design feature to consider, as these exercise sliders are made of 66% recycled polypropylene plastics!

Exercise sliders as equipment are great for strengthening the whole body because they’re super versatile and easy to incorporate into your existing exercise routines.

So for a quality product that will excel on a budget, why not try these sliders for your fitness routines?

6. INMAKER Foot Sliders

Price: £8.99

Thin, light, and abrasion-resistant, the Inmaker core exercise sliders come in two sizing options of 7″ inches and 9″ inches for larger hands.

Along with the two foot sliders for exercise, your purchase will also come with a carrying bag, a printed instruction manual, and an e-book packed with suggested exercises for strengthening your core, engaging muscles and maximising the impact of your workouts.

Each of these sliders has a polished plastic side which is great for use on carpeted areas as it moves with you through your routine. On the flip side there is a comfortable, padded foam side that is suitable for hardwood, laminate, and tile flooring.

Lightweight and compact, these sliders come in four colour options: red, black, green, and pink, all with a smooth rounded edge to prevent chafing on palms and fingers.

Each ab slider weighs only 94g, half that of a standard smartphone, allowing this core slider to act as an extension to your body as you move through your fitness program.

For an intense strength-training workout which sculpts and tones your full-body without the need for tons of floor space, the Inmaker core sliders have everything you need at under ten pounds.

If you need something to grip the workout sliders, think about getting a pair of yoga socks as they have an anti slip base to prevent you from slipping over.

7. FitBeast Core Exercise Sliders

Price: £7.99

Another Amazon’s Choice with 4 stars from 400 ratings, the FitBeast core exercise sliders come in all black or black with a Fuschia pink plastic side for use on carpets.

Each disc has the FitBeast bull head logo and brand name printed on their fabric side and with each purchase, these sliders come with a drawstring bag, black or pink depending on which colour you chose.

The smooth side of the FitBeast core sliders is made from durable, compressed plastic and the other side of non-slip EVA foam covered with rip-resistant cloth. FitBeast also includes with every purchase a free course on how to maximise your results with your sliders including a full YouTube course, PDF course, and a paper guide.

For pumping up the full-body muscle engagement of planks, lunges, bridges, strengthening moves, and mountain climbers, the FitBeast sliders are a great piece of fitness equipment to bring a different approach to workouts.

There are plenty of highest-paying fitness careers you can pursue, if you would like to learn more about opportunities in the industry.

8. Hurdilen Core Sliders

Price: £7.39

Next up, these dual-sided sliders by Hurdilen are one of the best buys from Amazon UK.

This next product is small, easy to carry, and available in pink and black with the Hurdilen brand name printed on it in block white.

These exercise sliders for carpets also have a padded foam side covered in fabric for use on hard flooring, making this the perfect piece of fitness kit for muscle training, endurance training, coordination, and core stability.

If you would like tips on core improvements, we have written a step by step guide on how to engage your core better!

Each exercise slider has a 7″ inch diameter and Hurdilen includes a drawstring carrying bag and written instruction manual with every purchase to help you to get started.

A brilliant addition to your workout arsenal, the Hurdilen core sliders can help you level up the impact of lower ab workouts, for maximum intensity strength training, for stretching exercises, physical therapy and gymnastics.

It can be also used as exercise foot sliders due to their grittier, fabric side which provides the perfect friction for trainers.

9. Sweaty Betty Bala Core Sliders

Price: £20.00

These bala core sliders from Sweaty Betty are a great piece of kit, and would make a welcome addition to any collection of workout accessories.

Foot sliders for exercise help you take advantage of an uneven work surface to engage the muscles and make your workout more intense.

So whilst they’re on the more expensive end of the scale, these exercise sliders are well worth the investment as they’ll certainly help make your workouts harder.

Sweaty Betty has designed these sturdy and versatile exercise sliders for any fitness routine.

They’re primarily made from silicone and metal which gives them a robust composition that you know is going to last you for a long time.

Similarly to other core sliders on this list this product is double sided so that you can use them comfortably on different types of flooring. The plastic side will easily glide over carpet, whilst the softer side is better for laminate or other hard floorings.

The compact design is easy to fit into a bag for when you’re travelling or can simply slot into a drawer at home when not in use.

With a simple black design with the bala logo in the centre, this pair of core sliders will be a brilliant addition to your fitness collection.

10. Heveer Exercise Sliders 

Price: £6.99

This is Amazon’s Choice as the best leg slider for exercise and at under £7.00, you can’t go wrong!

These sliders have a stylish streamlined design in black or dark pink.

The sliders for exercise training also have an anti-slip border around their EVA foam padding and with a diameter of 7″ inches promise to be the perfect fit for your hands and feet.

Each slider has one smooth ABS plastic slide for use on carpets and another fabric coated EVA foam side for use on hard flooring.

Lightweight, compact, and portable, the Heveer foot sliders for exercise are everything you would expect from a top-market workout slider at a brilliant price from Amazon UK.

These fitness sliders are a versatile supplementary fitness tool to add into Pilates, strength-training, or weight-training to ramp up workout difficulty and target core, delts, triceps, biceps, quads, and more.

If you wanted to focus more on your biceps and triceps, take a look at OriGym’s article on how to get bigger arms! 

11. RYACO Core Exercise Sliders

Price: £5.99

Presentation and design are what makes the Ryaco core exercise sliders stand out in the market so it’s really no surprise that they’re Amazon’s Choice for a “Pilates glider”.

Want more information about pilates? You may want to look on Amazon to find the best Pilates books around!

With its dual-sided ABS plastic and EVA foam sides, this product is suitable for all floor types, at-home, the gym, or whilst travelling.

Available in 10 colours, all with the Ryaco brand name, you are guaranteed to find a pair of sliders that you like the look of. A selection of a few of the colour options available includes mint green, magenta, and yellow.

These sliders for exercise have a 7″ inch diameter, 0.3″ inch thickness, and each set of two comes with a sleek, drawstring carrying bag and instruction manual.

Not only that, but each purchase of the Ryaco exercise sliders comes with an 18-month warranty and full lifetime support from Ryaco.

These sliders workout equipment works well with bare feet and is superb value to make your workouts more challenging.

12. CampTeck Dual Sided Discs 

Price: £5.99

Some of the best quality and most recommended exercise sliders available on Amazon UK, the CampTeck slider exercise equipment comes in black or pink.

The CampTeck discs are dual-sided with EVA foam on one side and hard plastic on the other, meaning that they work on all flooring types for an easy glide and scratch-free flooring.

Both durable and lightweight, these sliders weigh only 190g and move with you easily as you work through your fitness class whether it be yoga, Pilates, gymnastics, or strength-training.

Yoga is great to not only relax but can be a great career path if you want to find out more, take a look at our article on how to become a yoga instructor for more detail!

If you’re looking for sliders for fitness and you’re on a budget, CampTeck will be the perfect option for you!

13. Iron Core Fitness Slider

Price: £5.95

Our final exercise slider is available in ‘Cherry Red’, ‘Cobalt Black’, and ‘Neon pink’, the Iron Core Fitness sliders is Amazon’s Choice for a “slider”.

These workout sliders are dual-sided for use on wood, tile, laminate, vinyl, rugs, and carpet and all three colour choices come with the Iron Fitness logo in white on their fabric side.

Beloved by personal trainers for good reason, each Iron Core Fitness exercise foot slider has a 7″ inch diameter, a thickness of 0.5″ inches.

This is the perfect product for HIIT, cardio, Pilates, strength-training, and other tons of other exercises, making for a challenging workout which fires up abs, biceps, and glutes.

Lightweight and portable at 190g for both exercise floor sliders, the Iron Core Fitness sliders can easily be slung into gym bags or travel bags to take your workout with you on the go.

Each purchase of the Iron Core Fitness exercise sliders comes with a free instruction ebook with over 20 exercises for a full-body workout plus a quick-start guide on how to use your sliders for beginners.

Before you go!

Well, there you have it the 13 best exercise sliders you can find online!

We hope you have found the right slider for you, these sliders are fantastic for beginners or experts at working your core.

As long as you practice using the sliders regularly, you’ll have rock hard abs in no time!

If this has inspired you to take up a career in the health and fitness sector, why not download our prospectus for more information?

Or, if you’re serious about getting started with your new career, take a look at our REPs and CIMSPA-recognised L3 PT Diploma.

Are you looking to buy a BOSU ball? We’ve got the article for you!

We have tried and tested the 19 best BOSU balls as well as alternative fitness balls so you don’t have to spend hours researching yourself!

But before we begin, if fitness is your passion and you want to take the next step and have a career in the fitness industry, spend some time to look at our personal trainer diploma and download our free prospectus to help you decide! 

Right, so what is a BOSU ball?

David Weck created the BOSU ball in 1999 and ever since it has taken the fitness industry by storm!

The half ball balance trainer may look strange at first but it’s one of the most effective tools for you to have either in your home gym or to use in a commercial one.

The word is an acronym for ‘Both Sides Utilised’ and it’s a great way to target your core and other muscles in your body.

Below you will find not only official BOSU balls, you’ll find half balance ball alternatives from other brands, too.

We decided to do it this way because we want to make you aware that a BOSU ball is a product and a company as well. There are other companies on this list who make very similar products to the BOSU ball brand and still have the same benefits!

Whether you’re looking for a branded product or a more affordable option, you should definitely look at the fitness training balls down below.

So let’s find out where to buy a BOSU ball and it’s alternatives!

#1 Core Balance Trainer Gym Ball

Price: £49.99

If you’re looking to buy a cheap BOSU ball alternative in the UK, then we highly recommend this one by Core Balance Fitness.

Push your core strength, stability, and balance to the limit with this ball, which can be placed dome side up or down for two completely different workout options.

As half balance ball reviews go, this one is right up there and is worthy of the top spot on this list of the best you can buy.

By placing this gym equipment dome ball dome down, you can work on your balance and your core stabiliser muscle. If you place it dome side up, you can stand, sit, or lie on it and work on your core.

The dome also has an anti-slip design, which does what it says on the tin, meaning you won’t be sliding off during a workout anytime soon.

This Core Balance even comes with accessories such as our favourite resistance bands, which allow you to perform lateral raises, deadlifts and other resistance exercises.

At just £44.99, this is a cheap ‘BOSU’ ball alternative that’s well worth considering, and judging by the reviews, you wouldn’t be going far wrong in doing so!

#2 BOSU Fitness Balance Ball NextGen Pro

Price: £188.50

If you’re after BOSU balance balls, then you’re in luck! This product is made by the Physical Company and sold by the official reseller of BOSU balls in the UK.

This is a must if you’re looking to buy a good quality BOSU ball for your home workouts,  and is a perfect choice in helping you improve your balance, flexibility, and enhancing your strength and conditioning.

Whilst it is admittedly slightly on the pricey side, this is a high-quality BOSU ball, and judging by the consumer reviews online, it’s one that’s worth checking out.

The ball has been designed for enhanced grip with your hands or feet on the dome and is perfect for using to do new exercises.

It’s been made out of latex-free, burst-resistant material and can hold weights of up to 150KG (350lb), ensuring that using this BOSU ball equipment will not break during your workouts anytime soon.

The dome of the ball has four quadrants to help with positioning and grip too. The quadrants allow for precise body positioning whilst working on cardio, balance, core, agility, strength, and mobility exercises.

#3 Ativafit Fitness Balance Half Ball

Price: £81.81 – £89.71

The AtivaFit half ball balance trainer is perfect if you’re looking to purchase a product that is guaranteed to be durable and stand the test of time.

This ball is made from environmentally friendly, non-toxic PVC. It is made of tried and tested anti-burst technology that ensures your safety when using it for your workouts. The anti-skid rubber legs found on the base of the ball means that you can jump, kneel, or stand on the ball worry-free too.

The AtivaFit ball is light-weight and incredibly easy to carry and take with you, but don’t let that fool you. The ball can also hold up to 660lb’s of weight (300KG)! It’s also easy to inflate and deflate, so you can adjust it to the resistance you desire.

The half balance ball comes with two resistance bands, allowing you to experience low impact workouts that are designed to target your core muscles and build your strength. This ball is ideal for doing a wide range of workouts and exercises on, so you can make the most out of your home workout.

#4 Fitness Ball BOSU Trainer 

Price: £139.84

This BOSU training ball, made by the BOSU brand themselves, has been described as a versatile piece of kit that delivers ‘killer cardio workouts’, improves your balance and stability, builds strength, and fine-tunes your sports skills.

You can use this BOSU gym ball both dome or platform side up, and it has integrated hand positions into the platform. It also has the widest range of stance options available when you’re standing on the dome.

The ball is made from latex-free, burst resistant material, which pretty much guarantees it won’t be popping under you during a workout and can hold weights up to 300lb (136KG).

This BOSU ball balance trainer ball has been proven to last 10 times longer than your average, run-of-the-mill ball, which is always reassuring.

This ball comes in a range of colours, and can easily deflate, meaning you can take it with you wherever you go.

Also, as a small added bonus, when you purchase this particular BOSU balance trainer ball, it comes with a couple of fitness DVD’s too, which is perfect if you’re going to be working out at home alone and need some guidance!

If you’re interested in exploring careers in the fitness industry, explore well-compensated career paths within this field.

#5 BOSU Ball Pro Balance Trainer

Price: £218.64

Whilst it is an expensive option, this BOSU ball for balance guarantees you an amplified workout that will excite untapped muscles and give them the workout that they need.

This BOSU exercise ball’s dome is made from extra durable material and has a honeycomb pattern non-slip grip for ultimate traction when using it.

The dome also has a ‘power zone’, which has been designed for maximum return to spring loaded movements very similar to those you would perform on one of these fitness trampolines.

There are also numerical points located on the dome for precise positioning during your workout.

The gym equipment BOSU ball can take weights of up to 400lbs (204KG), so you won’t have to worry about it bursting under the pressure of a hard workout.

The ball is also lightweight, meaning you can pack it up and take it with you anywhere! This is a top product and a great option to look at, even if it is a little on the costly side.

If you would like to learn more, you can learn about the highest-paid fitness careers in the industry.

#6 BOSU Ball Professional Version 

Price: £180.00

Despite the slightly steep price, the reviews for this BOSU balance trainer ball are brilliant, making it one you should consider taking a look at, even if it is on the expensive side.

This is another piece of branded BOSU ball equipment on this list, and for good reason.

Used in fitness, rehabilitation, and sports conditioning facilities and gyms around the world, the BOSU Gym Ball Pro Balance Trainer challenges your entire body in a workout.

This BOSU gym ball is lightweight and portable, but it can also hold weights of up to 350lbs (150KG), so you won’t have to worry about it not being able to take the workout you’re going to give it.

The pro BOSU ball is three exercise devices in one, those being a platform, a balance board, and an exercise ball.

Should you purchase this BOSU, this will give you a wide range of workout options, allowing you to work on your core muscles, improve your balance and stability, and enhance your strength.

#7 Sportneer Balance Fitness Ball

Price: £59.99

One of the cheaper alternatives to ‘BOSU’ balls online, the Sportneer Balance Ball’s 4mm thick PVC dome design means it can work under maximum pressure and hold weights of up to 300lbs (136KG).

This balance ball comes with two resistance bands, giving you the opportunity to work on your core muscles, improve your balance and stability, and enhance your strength.

The workout options are endless with this ball, which you can also use to do crunches, lunges, planks, squats, push ups and more! As far as exercise balls go, this product has an extreme anti-skid performance.

With 8 anti-slide pads on the base of the platform to ensure maximum stability and strength, you’ll feel extra stable when you’re working out on this.

For £59.99, this is well worth checking out if you’re looking to purchase one of the cheaper half dome balls out there. For that price, you can’t go far wrong.

#8 Z Zelus Balance Fitness Ball

Price: £37.99

If you’re working on a budget and want to buy a cheap half ball balance trainer, then we’d recommend taking a look at this one manufactured by Z Zelus.

With this balance ball, you can complete exercises such as ball lunge, reverse extensions, diamond push ups and hamstring curls at home.

If you wanted to take it anywhere you like, you can deflate the ball since it’s incredibly lightweight and portable.

The ball is made from environmentally friendly PVC and has a non-slip base, anti-skid texture to enhance your stability whilst using it, as well as anti-bust technology that guarantees your safety during your workout.

As a bonus, the ball comes with two detachable resistance bands, allowing you to work on your arm strength, as well as opening up a wide range of exercise options when doing your workout.

At £39.99, this is well worth taking a look at if you’re looking for a cheap option!

#9 Sfemoi Balance Ball Trainer

Price: £37.99

If you’re looking to purchase an alternative to a branded BOSU ball that still comes with accessories, you’re definitely in the right place. The Sfemoi ball comes with detachable resistance bands, ideal if you wanted to mix up your workout.

This particular fitness balance ball is made from environmentally friendly, non-toxic PVC.

The dome has an anti-slip texture to improve your stability whilst you’re working out on it, guaranteeing your safety. The ball can also hold weights of around 350lb (158KG).

The aforementioned resistance bands mean that you can do a variety of extra workouts with this fitness balance half ball, thus contributing to a full workout that targets and helps you to engage your core, legs, arms, and much more.

As a bonus, the balance ball trainer can deflate and is lightweight, meaning that it’s super easy for you to take with you wherever you like.

So if you fancy going to do a workout on the beach, you can just take the Sfemoi fitness balance ball with you no problem!

This ball can be used for a variety of purposes, including fitness rehabilitation, physical therapy and improving your core, and taking the online reviews into account, is one of the better gym balls on the market.

#10 Umi Home Balance Trainer

Price: £49.99

This next product from Umi is actually a fairly small balance ball for the UK, which makes it much more feasible if you only have a small workout space.

It also makes it much easier to store after use, because you can tuck it away in a corner until you need it again.

This is one of the more heavy duty home balance trainers available with a weight capacity of 300kg, which is further complemented by the thick rubber dome with textured rings to help spread the pressure evenly.

The best BOSU balls are known for their versatility because you can comfortably switch between the flat board and rubber dome depending on your workout routine.

With this product the rubber dome is smooth which means you can switch between balance exercises and burpees or planks without marking your hands.

The flat side of this balance trainer ball has 6 rubberised non-slip pads to help you keep steady, which is perfect for when you’re using the BOSU ball for balance exercises.

If you’re looking for a BOSU ball to buy online the Umi is available on Amazon, so you’ll be able to get it delivered super fast and can jump right into exercising with your new fitness ball.

#11 JLL Maze Balance Trainer Ball

Price: £49.99

Another great BOSU ball to buy online is this product from JLL, which is available on Amazon for £49.99.

The JLL is a fairly cheap exercise ball compared to others on the market, but you’re still getting loads of features that make it excellent value for money.

For example this particular JLL home balance trainer comes with a set of resistance bands that can be attached to the side, which means you have more flexibility and creativity when it comes to designing your workout using the fitness ball.

This home balance trainer comes with a pump to easily inflate the dome when you need to and you can get started immediately once it arrives.

The dome is made of burst resistant latex with a weight capacity of 135kg, so you can feel safe whilst your training. The flat side also has non-slip textures to reduce the chance of slipping whilst it’s in use.

To make this balance ball even better, JLL have even managed to incorporate a mini maze so you can train your mind and your body!

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#12 FitnessMad Ball Balance Trainer

Price: £80.09

The FitnessMad Air Dome is perfect for a truly challenging and varied full body workout. This small exercise ball provides you with an extra level of intensity to your workouts.

The ball can hold a maximum weight of 300lbs (136KG) and is super lightweight. It can be deflated, so you can adjust the resistance level that will complement your workout best.

The BOSU fitness ball substitute comes with an anti-slip base, giving you the stability you’ll need during your workout, as well as eyelets for you to clip resistance bands onto if you wish (bands not included).

The ball can also easily change from being a ‘Swiss’ half ball to a wobble board, depending on what muscles you want to work out, giving you a wide range of workout options to choose from.

With the reasonable price of the ball and the online reviews being as good as they are, we’d recommend checking this one out!

#13 Bonnlo Yoga Half Ball Balance Trainer

Price: £39.99

If you’re looking to buy a similar looking cheap half dome ball, then this product by Bonnlo will be right up your street.

Lightweight and portable, the Bonnlo ball is a great addition to your home workout equipment and your yoga practice. The ball can hold weights of up to 660lbs (300KG), and is made from anti-burst technology and has an anti-slide base, ensuring that you can workout worry-free.

The environmentally friendly PVC dome is made from anti-skid technology too, so you won’t be slipping off it anytime soon.

The Bonnlo balance trainer half ball comes with two resistance bands, thus broadening your workout types. On top of all this, the ball also comes with a pump, so you can inflate and deflate it to the resistance level that it needs to be.

The ball can be used to do a variety of exercises on, including planking, lower ab crunches, front squat and much, much more.

#14 ReaseJoy Balance Ball Trainer 

Price: £39.95

If you’re looking for the cheapest exercise ball without paying for the brand name then this ReaseJoy Yoga Trainer is perfect for use in the gym or at home, and is designed to increase your core strength, and improve your flexibility, coordination and endurance.

You can even help your flexibility even further by buying a yoga block to help you reach those difficult poses!

The ball can be used on both sides, therefore broadening the number of different exercises you can do on it.

To add to this, there are two elastic resistance bands attached, to help you keep your balance and give you an even wider variety of exercises to do during your workout.

The ball is fast inflating and comes with a foot air pump. The base also has anti-skid massage dots, which will undoubtedly improve user stability.

The dome itself is also made out of soft, non-toxic PVC which has been designed to last. For the cheap price of just £39.95, there’s not much else you can ask for!

#15 SportPlus Exercise Balance Trainer Ball 

Price: £69.99

The next balance ball trainer on the list is the SportPlus Exercise Ball, which is perfect for those looking for a ball with straps on it for further exercise possibilities.

These two straps will undoubtedly ensure that your training with the ball will be even more intense and varied!

The fitness balance half-ball can be used on both sides. Laying it flat on the floor will help you work on your balance and strength for your upper body and legs, whilst laying it dome-side down will allow you to challenge yourself whilst doing push-ups and dips.

Made with anti-burst technology, this ball is also the owner of a rubberised, non-slip surface, ensuring your safety throughout the workout.

On top of this, the ball can take weights of up to 120KG (264lbs), proving that it is built to last.

#16 Comots Balance Fitness Ball

Price: £30.00

Here’s another like for like BOSU ball alternative which has been described by the manufacturers, Comots, as being perfect for anyone, of any age.

It is ideal for elite athletes or those who are going through physical therapy after an injury. If you are worried about your knees when you use the fitness ball, pair the ball with some knee compression sleeves for superior protection! 

This ball is made from non-toxic soft PVC, which will pose no danger whatsoever to your health, and has been made to take whatever you throw at it.

It also comes with two elastic resistance bands, which are there to help you keep your balance, and to do even more exercises than you couldn’t usually do with your average balance trainer ball.

The dome is also made from non-slip technology, which does what it says on the tin, and ensures your safety throughout the workout.

As with all the balls on this list, the Comots Yoga Balance ball can be used on both sides, meaning you can work on different muscle groups just by flipping the ball over.

Cheap BOSU balls are very hard to come by and whilst this isn’t an offical branded BOSU ball, at just £42.00, it’s well worth checking out if you’re working on a budget!

#17 DYSD Non-Slip Balance Trainer Half Ball

Price: £98.99

This super-lightweight training ball only weighs 11 pounds, meaning you can pick it up, pack it up and take it with you anywhere you fancy working out. It’s the ideal exercise device for home and gym workouts!

The ball can hold up to 800lbs (360kg), meaning it can take so much more weight than any of the other balls on this list. The dome of the fitness balance ball also has 282 massage points on it, which will be able to help you relax your muscles.

Non-slip and stable, the base of the ball has multiple anti-skid pads on it, which in turn improve the stability of the whole device, which is good news when you want to work on your balance.

The dome is made from environmentally friendly PVC that the company can guarantee 100% health and safety.

Whilst it isn’t the cheapest balance ball to buy online, you know you’ll be the owner of a high quality piece of kit if you do buy it!

#18 TnP Balance Ball

Price: £31.99

If you’re looking for a cheap exercise ball, you should definitely check out this product from TnP.

At £31.99 this balance ball is one of the more affordable options on our list; but don’t worry, you don’t have to compromise on quality.

With a 58cm diameter this is a comparatively small balance ball (for a UK market) which just means you’ll be able to store it easily when not in use.

Conversely this balance trainer ball has a height of 25cm once inflated, which is taller than some other fitness balls on our list.

This added height can help if you’re looking for a BOSU ball for balance exercises, because you have a larger range of movement up and down – for example if you’re tilting the ball from side to side to improve knee strength.

In addition to the balance ball this product comes with 2 handles which easily attach to the flat side, and offers you the option of a more flexible workout. Here you can train your upper and lower body at the same time, whilst also working on your overall balance.

Overall this is definitely a cheap BOSU ball with great value for money, and the perfect entry into balance ball workouts.

#19 PROIRON Home Balance Trainer

Price: £55.99

Finishing up our round up of some of the best BOSU balls is this product from PROIRON, which is sold via Amazon.

For most people BOSU balls are for balance training, but these fitness balls are incredibly versatile and you can structure a full body workout solely around this one piece of equipment.

For example, included in your purchase are 2 detachable handles so you can incorporate even more exercises into your fitness ball workout. You also get a pump so you can immediately inflate your balance trainer ball for use.

To complement rigorous usage this product is highly durable and made to be used for a long time. PROIRON have included non-slip features on both sides of the BOSU ball, so you can train safely whichever way you orient it.

The PVC dome has a max bearing of 300kg so it’s incredibly sturdy and can be used by anyone. The dome also has 2 ridged zones that can be used for muscular massage, which can help with your recovery after exercise.

So for a quality BOSU ball you can buy online, why not try this PROIRON balance trainer and get started straight away?

Before you go!

We hope our guide has helped you to find the best BOSU ball or half-balance ball for your next workout.

Whether you choose to purchase a branded BOSU ball or a cheaper alternative from one of our recommended brands , they all have the same purpose and we’re sure that you’ll be pleased with your purchase.

If you feel inspired after reading this article to go for a new career in the health and fitness sector, take a look at our L3 PT Diploma and download our prospectus for more information!

If you’re looking to add the finishing touches to your home workout station with the best leg press machine, then you have come to the right place.

Over the duration of 2022, working out at home has became a popular phenomenon, with more people upgrading their home gym apparatus from a couple of free weights, to popular cardio machines and advanced weight stations. Google searches relating to the leg press gym machine and alternatives rocketed over lockdown, with more people purchasing their own home leg press machine.

The leg press gym machine allows a global strength workout that involves almost all the muscles of the legs: hamstrings, quadriceps, and glutes (aka gluteus maximus). In addition, the hip muscles and the core are also activated to stabilize the pelvis during movement.

We have compiled a shortlist of the best home leg press machines in the UK available to purchase so you’ll never have to encounter that inconvenient wait for your turn at the gym.

Before we jump in and begin exploring the best leg press machines in the UK, have you ever thought about pursuing a career in fitness?

Enquire about OriGym’s Personal Training Diploma or download our full course prospectus for more information.

What is a Leg Press Machine?

The leg press gym machine is among the most popular pieces of gym equipment, commonly used to build the key muscles in your legs.

You may have heard the leg press gym machine be referred to under the following terms: Machine leg press, squat leg press, seated leg press machine, single leg press machine – they all refer to the same piece of apparatus.

There are two types of leg press machines most commonly found in gyms: the 45-degree leg press (this seated style features a chair that reclines at an angle whilst your legs press upward in a diagonal direction) and the standard horizontal leg press.

For more information, make sure to read our FAQs about the leg press machine at the end of this article, or check out the leg press article just mentioned, where you will find the answers to questions surrouding how to use the home gym leg press machine, and the leg press machine benefits.

#1 Powerline Vertical Leg Press

Price: £525.00 (Currently reduced to £359.00)

If you’re looking to complete your home gym with a leg press machine for cheap, then you may as well conclude your search with item number one on olur list.

This Powerline Machine is probably the most well known on the list, and if you’re a fitness fanatic, likelihood is, you will be more than familiar with it. There are quite a few reasons why this is one of our favourite leg press machines in the UK market. It combines functionality with safety, space efficiency and even a hint of style, which makes it perfect for any home. It’s one of the lower cost options on the list too, so anyone looking for a cheap leg press machine will be extremely satisfied.

Some leg presses can be uncomfortable, and you risk real damage if they don’t provide adequate, full body support. The vertical leg press machine really excels in this area, and we loved the soft padding and the unrivalled lumbar and neck support. It’s absolutely perfect for working on quads, hamstrings, calves and glutes without putting excess strain on your lower back.

This leg press and hack squat machine will take standard plates straight out of the box, and you can easily upgrade to Olympic disks with the addition of adapter sleeves. The three posts are perfectly spaced for even weight distribution, and nylon brushings make every movement smooth and consistent. Everything is electrostatically coated too, for maximum life and durability.

The Powerline Machine is just an all round strong performer. The frame even comes with an impressive 10 year warranty, which is indicative of how confident Powerline is in the quality of this press. We think it would be great for beginners and experts alike, and since the price tag is reasonable enough not to break the bank, there’s no reason to look anywhere else.

#2 XS Sports Seated Leg Curl & Extension Machine Press

Price: Currently Out of Stock

Rated the best leg press machine for taller users, and those who like to go hard or go home; the Force USA Monster Ultimate Leg Press Machine is rated for up to a massive 1000lbs of weight.

This leg press and hack squat machine is an excellent addition to your home gym. Converting easily to perform hack squats, leg presses, calf raises and more – it provides you all the tools and features to safely build your glutes, hamstrings, calves and quads in the comfort of your own home. The leg press even comes equipped with a calf block for calf-focused workouts.

We specifically mention taller users as the Force USA boasts five racking positions, which allow safe use for persons up to an impressive 7ft; nobody is excluded from the use of this Monster.

This leg press combined hack squat machine uses Olympic weights plates for resistance and glides smoothly on ball-bearing tracks. It comes kitted out with four plate storage horns, as well as additional plate holders beneath the sled for extreme weight.

In addition, the Force USA Monster has comfortable commercial grade padding and an extra-large footplate that sets this machine apart from the others. With the addition of an adjustable safety catch that allows for five safety lockout positions for maximum security, it gives peace of mind when lifting heavy, knowing you’re at the hands of an elite piece of apparatus.

#3 BH Fitness G152X Global Multi Gym with Leg Press

Price: £1,208.99

If you’re trying to create a home gym on a budget, you may want to consider investing in a multi-gym, such as this one from BH Fitness.

This may not be a cheap leg press machine, but as a multi-tasking piece of kit, it can provide you with a full body workout. So overall, the G152X Global Multi-Gym is great value for money!

As well as being a seated leg press machine, this piece of equipment also has:

• Dip/leg raise stations
• High and low pulleys
• Chest press and pec deck
• Leg developer

It also comes with lat and straight bar attachments, as well as ergonomic upholstery and a fold-up seat for ultimate comfort and convenience.

With 5 length options and 11 weight increments that generate a huge 100kg resistance, this machine for leg press is fully adjustable.

This means that it is suitable for a wide range of fitness fanatics, no matter your size or shape.

Finally, if you are unsure on how to put a seated leg press machine together, there is an option to pay for expert assembly, so there’s no need to panic!

#4 Body-Solid Leg Press/Hack Squat Machine

Price: £1,389.00

If you’re looking for an apparatus that combines as a leg press and hack squat machine, then this offering from Body-Solid is for you.

It might be one of the more expensive leg press exercise machines on the list, but with Body-Solid you get what you pay for. The build quality is, as you might expect, top of the range, and everything on this machine has been specifically engineered for power, safety and comfort.

The quad track roller system is incredibly smooth on this standing leg press machine, so you can exercise without risking your bones and joints.  It also distributes weight evenly, and we think this is probably the silkiest machine that we’ve tested.

The only standing leg press machine for home use on our list, a special mention has to go to the safety features.

There are three lockout positions which remain under the user’s control throughout, so you can exercise with peace of mind.

The back and shoulder pads are exceptionally comfortable too, and contoured perfectly to fit your body. It even comes with Olympic plates, so you can start working out right out of the box.

This 90-degree leg press machine certainly isn’t for the faint hearted, as it’s designed solely with Olympic plates in mind.

That said, if you’re a workout veteran keen to take their exercise to the next level, and willing to spend a bit of money to do so, then you’ll benefit massively from this hack squat leg press machine in your home gym.

It’s heavy duty, has great build quality, and will help you push yourself to the extreme.

#5 PowerGym Commercial Leg Press Machine

Price: £1399.99

Those looking for a premium, gym-quality leg press machine to include in their home gym have an ideal option with PowerGym’s flagship design. It’s one of very few options on our list that promises a commercial option for heavy duty equipment, perfect if you’re looking to take your home workouts to a whole new level.

This prestigious pricetag comes with the construction quality to support it, too. It’s made with an exceptionally strong industrial-strength steel frame, normally only reserved for huge-scale projects such as bridges and buidlings, and comes with a ultra-durable, slip resistant footplate for increased security.

You won’t have any problems with instability or sway, and PowerGym has clearly understands their client base, prioritising strength, safetly, and incredibly effective workouts. As a result, their signature leg press has a staggering 1,000lb (or 450kg) capacity, one of the largest leg press machines we’ve featured on our list.

This intensive machine doesn’t compromise on comfort features, though. The handles and backrest are covered in a soft, heavily padded foam (also available in a range of colours) for smooth entrances and exits, as well as a workout in the ultimate luxury. You’ll really feel the support at work – using a leg press machine for bodybuilding and other fitness needs has never been easier and more accessible.

Not to mention the ultra-smooth movements of this leg machine ensures that you’ll be working the right muscles, and target the areas you want to target, whether that’s glutes, quads or hamstrings. This premium quality commercial leg press machine offers the ultimate option for those at the very peak of their physical fitness.

#6 Powertec Fitness Leg Press

Price: £1,249.00

A somewhat more expensive angled leg press machine, the Powertec Fitness is nonetheless an absolute beast of a machine, and if you’re willing to spend a little extra to elevate your workout to the next level, then it’s definitely worth considering.

It’s the most technologically advanced leg press weight machine on the list, and it comes with loads of innovative features:

• The brand new high tensile strength footplate delivers unrivalled support.
• The updated roller system incorporates nylon reinforced wheels for smooth, resistance free movements.
• Bending tubes in the weight horns make for a much more efficient design, and an adjusted wheel position promises greater stability.

This seated leg press machine for home use is safer than ever before too, with safety lock levers located on either side of the machine so that you can exercise with peace of mind.

The weight capacity gets a boost, up to a very impressive 1000 lb, plus the machine can take Olympic plates.

Powertec has worked hard to update this machine and keep pushing the boundaries of what exercise equipment can deliver.

Beginners will love the many features and the accompanying app, while veterans will benefit from the higher-than-average weight capacity and the option to add Olympic plates.

It’s certainly the best home leg press machine for those whose budgets can stretch that bit further, and it would make the perfect centrepiece for any home gym.

Since it comes with all the latest technology, it represents a long-term investment that won’t become outdated any time soon.

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#7 Nautilus Plate Loaded Angled Leg Press

Price: £3,695

Another excellent plate loaded leg press machine, the Nautilus series comes fully loaded, so it’s ready to use right out of the box. Throw in some of the best in class build quality, fantastic safety features and incredibly smooth carriage shafts, and you’ve got a machine that’s a genuine pleasure to use.

Nautilus’ angled leg press machine benefits from a 45 degree angled seat, which can be adjusted into three different positions for optimum support and comfort. Four footplate carriage weight horns make it easy to load and unload plates, so you can cut straight to your workout without any undue hassle.

The lift quality is very, very smooth. The Nautilus Series decline leg press machine comes with commercial linear bearings and dual rotating carriage stops. This makes every action seamless and comfortable, so you can maximise gains without risking damage. We loved the unmatched, adjustable back support in particular, which offers unprecedented support and makes this inverted leg press machine suitable for users of any size

The rubber feet are non-stick too, and due to its size you’re guaranteed full foot contact. Along similar lines, Nautilus should be commended for just how safe this machine actually is. The safety stops are visible and reachable from the exercise position, so you’ll always know that you’re exercising safely. A four position fail-safe stop adds another layer of security, and since the build quality is so high there are never any issues with sway or instability.

All in all, the Nautilus Series does a lot of things right, and nothing wrong. If you’re looking for a smooth lift, then this might just be the machine for you.

#8 Body-Solid LVLP Commercial Leg Press

Price: £2921.00

Despite being one of the largest and most expensive pieces of equipment on the list, the LVP nonetheless deserves its place as the highest quality commercial leg press machine available anywhere in the world. Everything about it is premium, from the built quality to the safety features and the unparalleled support.

Not everybody is willing or even capable of making an investment like this, but if you want to take the plunge, the LVP decline leg press machine comes with a plethora of attractive features. The frame is constructed from robust 2”x3” 11 gauge steel, which is incredibly strong and will last for many, many years. It’s electrostatically coated for added durability. Even the upholstery is double stitched.

Elsewhere, the direct drive press system is one of the best on the market and delivers unparalleled accuracy and weight resistance. The footplate is huge and it pivots, helping you maintain optimum foot position during exercises. It’s easy to adjust too, and can accommodate a wide range of positions.

More often than not, an at home leg press machine can have the reputation of being hard on the back, but that certainly isn’t the case here. The back support is fully adjustable, and we think it’s some of the most comfortable you’ll find. It ensures perfect alignment, so you’ll be protecting yourself from damage.

The LVP almost certainly isn’t for anyone prioritising a budget-friendly machine, but if you’re after a top of the range piece of equipment that can be used in a commercial setting, then there’s no need to look any further.

#9 Husky Hip and Leg Sled by Yukon Fitness

Price: £1315.00 (+ import fees)

Another expensive addition, the Husky Hip nonetheless distinguishes itself due to the sheer number of exercises you can perform, making it a truly universal leg press machine. Leg presses are simply executed, but you can use the Husk Hip to workout your entire body, and Yukon claims it’s the most stable leg press in the industry.

With build quality this high it’s difficult to argue. The four heavy duty rollers make every left exceptionally smooth, and it’s quiet too, without any of the creaks and groans common to other machines. There’s a new safety spotter arm, and padding is to a commercial standard. We think the Husky Hip offers the perfect blend of versatility, comfort and safety.

Sadly, weights aren’t included, and having to buy them separately pushes the cost yet higher, but the machine is space efficient. Plates are loaded from underneath, which saves an extra few inches. It probably won’t fit in your living room, but it would be right at home in a garage, spare room, or as part of a wider home gym setup.

When exercising out at home, it is still vital you finish each workout with a thorough cool down and stretch to return your heart rate close to resting.

The price tag of the Yukon Fitness machine might put many off, but if you want to vary your workouts and don’t mind making a long term investment, the Husky Hip is definitely worth a look. It leads the way in a lot of areas including stability and smoothness, and the extra padding adds some much needed comfort for longer workouts.

If you’re enthusiastic about exploring opportunities in the fitness industry, you can look into highly-paid fitness careers within this field.

#10 BodyMax CF800 Leg Press and Hack Squat Machine

Price: £1,199.00 (Currently reduced to £999.00)

Looking for a leg press and hack squat machine in one? The BodyMax CF800 would be our recommendation!

This is the best home leg press machine for those looking to perform 2 exercises without the hassle of switching between 2 different machines.

As well as helping you to save money, the BodyMax CF800 Leg Press and Hack Squat Machine has a quick system for switching between the 2 movements, so saves you time too!

Investing in a high-angled leg press machine such as this one allows users to make the best of a small workout space, meaning that it is good for any commercial gym, small training studio, or even a home gym.

One of the best features of this piece of equipment is its impressive 454kg weight capacity, with two loading pins which can accommodate Olympic size weights.

With conveniently placed weight pins on either side of the rack for storage, this machine also allows you to keep your training area tidy and clutter free at all times.

So, if you’re looking for an angled leg press machine with multiple adjustment options for leg length, this BodyMax CF800 could be the perfect one for you.

#11 Panatta Horizontal Leg Press

Price: Available Upon Request

If a 90 degree leg press machine is more specific to what you’re looking for, don’t worry, we haven’t forgotten about you.

There are a lot of advantages to choosing a horizontal leg press machine. Since you’ll be lying more or less flat, your back remains relaxed throughout, and is therefore unlikely to suffer any undue strain. They’re also slightly easier to use, especially if you have mobility issues and struggle with the more cumbersome vertical presses. This style of machine is also a safe option to utilise as a single leg press machine.

Fortunately, Panatta has built a lying leg press machine that’s absolutely perfect for individuals of any level. It’s proof, too, that simplicity is sometimes best, and the machine excels by keeping things basic. A magnetic pin is used to select the load, and the carriage is adjustable to suit individual sizes and needs.

Beginners will love the illustrative chart that comes with the machine, and it’s a brilliant way to get started if you haven’t used a horizontal leg press machine before. The foot rest is particularly wide, and you can adjust the start position too.

We loved the style of this 90 degree leg press machine. The weight stack comes in a transparent polycarbonate case with a somewhat futuristic look, and the seat and handles are embellished in striking silver. It’s all about clean lines and ergonomic design. While it might not be suitable for those looking for a small leg press machine, it’s certainly one of the best looking, and we think it could fit quite easily into most household gyms or commercial settings.

All in all, if you’re searching for a solid machine that does the basics well and is suitable for beginners, then we think the Panatta is perfect for you!

#12 BodyCraft F660 3-in-1 Adjustable Leg Press, Hack Squat & Hip Sled

Price: £1,999.00

This Bodycraft F660 is the best machine for leg press, hack squat, and even hip sled!

If you’re looking for a leg press machine that’s a little unique, this model has an exclusive donkey squat and calf raise pad. This makes it extremely multifunctional, allowing users to perform a variety of exercises such as squats and calf raises.

Although this certainly isn’t a cheap leg press machine, its high-quality, heavy-duty design makes it extremely cost efficient.

From the industrial grade linear bearings, to the heavy gauge steel, the machine has been built with durability in mind.

It has also been built to the same specifications as a full-blown club use leg press exercise machine, yet has features which make it an efficient and compact size.

For instance, the squat shoulder pads are adjustable, which means that the machine accommodates a wide range of users. These pads also use double stitched heavy-duty upholstery and high-density foam, for ultimate comfort.

As well as the hack squat plate, the upper- and lower-foot plates can be adjusted to several different angles to accommodate different size users.

With use up to 1000 pounds, this is another great leg press and hack squat machine option on the market.

#13 Phoenix Fitness Seated Leg Press Machine

Price: £2,699.99

Another great seated leg press machine is this one from Phoenix Fitness.

Firstly, this is because it has been built with quality construction:

• The pulley system is designed with a high-quality PA one-time injection moulding
• There are high quality bearings inside
• It has a smooth rotation
• Makes no noise during use

The surface of the cushion on this horizontal leg press machine is made of a microfibre leather fabric, which is waterproof and wear-resistant, as well as durable and long lasting.

With an impressive maximum weight stack of 115kg, this machine also comes with a peg weight selection rack next to the fixed seat, and a non-slip platform for safety and peace of mind whilst you train.

A bonus feature of this leg press machine is that it comes with free delivery within 100 miles of Leicestershire, as well as free in-home equipment built by a member of the Phoenix Fitness team.

Whether you’re looking for the best home leg press machine, or something for a more commercial environment, we would highly recommend considering this model from Phoenix Fitness.

FAQs

What Muscles Does the Leg Press Machine Work?

If you’re still wondering ‘what does the leg press machine do?’, as we briefly mentioned, the leg press weight machine primarily works your quads, alongside your hamstrings (the muscles opposite your quadriceps – at the back of your thighs) and your glutes (the muscles in your buttocks).

How Much Does a Leg Press Machine Weigh?

Though this can vary brand to brand, a standard leg press gym machine generally has a starting sled weight of around 75lbs/34KG.

If you’re looking for the weight of the apparatus as a whole, again, this is something that will depend on the brand, the style and size of the leg press weight machine. For instance, the TDS Mini Leg Press weighs in at 102.06KG, whereas the XMark XM-7616 Commercial Machine weighs approximately 454KG.

Which Leg Press Machine is Better?

When it comes to comparing the horizontal/vertical leg press to the 45 degree seated leg press machine, there is no right or wrong answer as they all achieve the same end goal and work the same muscle groups; it simply comes down to which apparatus you prefer to carry out your training on. The only factor to set these machines apart is the risks that come along with them, which we will touch on below.

What are the Risks of the Leg Press Machine?

One of the most commonly encountered risks that comes attached to the use of a horizontal/90 degree leg press machine is the user rounding their lower back when pushing ejecting their legs. This is often done when a person is attempting to press either too much or too little weight and can lead to pulling the muscles in the lower back. It is important to note, as you straighten your legs, you should maintain a neutral spine by avoiding flattening your back against the support pad and keep your neck relaxed.

When using a leg press, with particular focus on the horizontal leg press machine, it is recommended for users to adjust the back and seat of the machine to allow yourself a full range of motion so your waist doesn’t bend.

If you feel more comfortable using the 45-degree leg press machine and the vertical leg press, both of these machines reduce the risk of injury compared to other leg machines significantly. This is due to the burden of the weight being completely assumed by the legs – the back is in a stabilizing position and at minimal risk of encountering any damage.

Finally, you risk injuring your knees if attempting to press too much weight or lock your knees when extending your legs. It can feel impulsive to want to ‘finish’ the movement by locking out your knees when pushing the weight away from you, however, this would be incorrect and in fact exposing yourself to potential damage, including damage to your ACL. This risk is easy to avoid by controlling the movement and not extending your legs completely out straight, but enough to work the intended muscles.

Before You Go!

And that concludes our best leg press machine reviews guide. We hope this has been an insightful article that has provided you with all the information you need to make your decision of which leg press machine to buy.

We understand how working out at home and having advanced apparatus on your doorstep, particularly in the current climate, can be much more beneficial, however, we do feel we need to emphasise how important it is to take all the correct measures to ensure your safety.

When working out at home, you’re not benefiting from the support and guidance that comes with the trained experts in gym environments, so prior to purchasing any machines or upgrading your home gym, we would encourage you to read up on safety precautions and the potential risks.

Before you exit the page – if you want to start a career in health and fitness, why not take a look at our L3 PT Diploma and download our prospectus for more information!

Are you looking for weightlifting shoes in the UK? We completely understand how hard it is to find the perfect shoe for you, but not to worry; we have you covered!

If you haven’t used weightlifting shoes before, you should know that they are specially designed to allow you to safely lift heavier loads. Most shoes have an elevated heel so they may look and feel strange at first, but they will allow weightlifters to maintain a proper stance and body posture during workouts.

If you happen to be interested in pursuing a career in health and fitness, why not take a look at our Level 3 PT Diploma or download our FREE prospectus before we jump straight in!

1.Power Perfect 3 Olympic Weightlifting Shoes

Price: £109.95

These shoes from Adidas are the perfect platform for you to practice all your weightlifting exercises on. They feature a specially die-cut wedge midsole along with heel support and an instep strap for superior stability.

The durable synthetic upper sole and outsole can take significant wear and tear, so this product will be built to last.

The mesh provides comfort and flexibility so the shoe can bend with ease if you’re doing squats or other compound exercises, and this makes it one of the top weightlifting shoes to go for.

2. Nano X Froning Weightlifting Shoes For CrossFit

Price: £75 – £130

If you want to train like the elite athletes of today, well then you will need a pair of good weightlifting shoes from Reebok. These shoes join the Nike Metcon 5 Mat Fraser edition as being a shoe specifically associated with CrossFit, but can also be used for other weightlifting exercises.

These shoes have a definite crisp look to it, with boot-like construction for increased comfort. They will keep you secured and locked in so the shoes will not move about as you exercise.

There’s innovative three-string rope lacing systems that provides additional security, which Froning also credits his three pillars in life – Faith, Family, and Fitness. There is also strong traction throughout the soles, offering a sure-footed feel for a wide range of movements.

These shoes have a minimal heel to toe drop so these flat weightlifting shoes are more versatile compared to others.

3.Adipower 2 Shoes For Weightlifting

Price: £128.00

This product is the redesign of the Adipower predecessor. The original Adidas Adipower shoe has been a weightlifting enthusiast favourite for years.

If you like the consistency of your heel height, then these shoes are the same height as the original Adipower. It’s made out of TPU so this product will be built to last. Unlike the original Adipower, the pillars are not visible so it’s a sleeker finish.

The outer construction is actually rather simple, the textile is made out of breathable woven upper for a sock-like fit. This is very similar to Adipower’s previous model, the Powerlift 4, with the main difference being that the Adipower 2’s outer construction is slightly more rigid compared to the Powerlift 4 so it feels more durable.

The placement of the foot strap is a midfoot strap which provides midfoot security. The placement sits slightly lower compared to the Adipower but you will hardly notice a major difference.

4.Romaleos 4 Olympic Weightlifting Shoes

Price: £169.95

The Romaleos 4 are the newer product in the Romaleos series, and they’re definitely good weightlifting shoes to purchase. They’re a staple for most weightlifters even today, so we couldn’t leave them out of our list. The Nike Romaleos 4 is designed as a hybrid lifting shoe, which means it can be used for a variety of strength exercises.

Similar to the previous Romaleos 3 model, the shoe comes with two different soles, the softer sole and the harder sole. The max weight of the shoe is 425 grams, making it a lighter shoe, and therefore ideal for individuals who are performing functional style exercises. The lightweight feeling would be vital for most lifters.

The standard heel height is 0.79 inches which will help lifters who need an increased range of motion, but also want to stay below the higher 1-inch heel. The elevated heel will help lifters to remain stable, and help you to hit your PB’s in a squat to a snatch.

The Romaleos 4’s have a honeycomb-like structure, which helps to keep the heel stable and strong. This is the reason why the trainers are so light compared to the Romaleos 3 model. It’s made out of TPU material meaning these shoes are durable and will last you for years.

The most defining feature of the Romaleos 4 is the upper shoe material. The product is made out of the signature Flywire material, which is known for its ability to be lightweight and flexible, yet still strong and sturdy.

The Nike Romaleos 4 have two straps, an upgrade from the Romaleos 3 that only had one. The clever placing of the strap around the midfoot ensures there’s not excessive slack.

5.Do-Win Weightlifting Shoes For Men 

Price:£71.50

The Do-Win Shoe has been a well-known brand in the weightlifting field for years and there are a few attributes which make the product different compared to other shoes on the market is the double strap design which only a few shoes still do currently.

The shoe itself is a little wider to enhance the lifter’s ability to splay the toes when you are catching weight. This will help increase your stability on the platform by allowing a full grip to the floor.

The weight of the shoes is 482 grams meaning it’s not the lightest shoe on the market, however, athletes who like to do strength and power-based movements. A lot of weightlifters bought Do-Win shoes because of renowned Olympic coach Glenn Pendlay.

This product is similar to most other models which offer a 0.75-inch heel and this heel is perfect for beginners adjusting to that height.

The Do-Win shoe has a TPU heel designed with waves and extra heel support. This will benefit any weightlifting because any form of heel compression could compromise some lifts. The heel design of this product has a pillar-like structure down the mid-foot and heel, which will allow you to feel the platform really well considering you are on a TPU heel.

The upper shoe material is made out of leather and a breathable nylon mesh. This will mean these shoes will last for years and will not stretch out fast over time. The mesh material will enable you to wear these shoes for a prolonged period of time and it will help the shoe remain comfortable and cool so you can concentrate on your workout.

Something different about the Do-Win Shoes compared to others is the double metatarsal strapping system. These straps are positioned at the bottom and top of the tongue and this will ensure equal tightness throughout the shoe. This is vital for lifting the weight off the ground as you’re feet are secured so there will be no excessive flexion. These men’s weightlifting shoes also has velcro straps with double stitching enclosing on each strap so they’ll last for years to come.

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6.Legacy Lifter II Men’s Weightlifting Shoes

Price: £159.50

These are the brand new models from Reebok, and they look great! The heel construction is similar to the Nano X earlier in the article, and there is an additional TPU strip which provides additional security towards the upper part of the heel. The raised heel will enable you to get depth when lifting from the floor or when you are performing squats.

The outer construction of the shoe is made out of light synthetic leather, mesh for breathability and making the shoe lightweight.

What’s different about these Olympic weightlifting shoes compared to others is instead of having the double strap construction, they only have the one thicker mid-foot strap which crosses over the mid-foot.

The outsole is made out of rubber, and is flat and grippy. This will ensure your safety as you perform compound exercise movements. One thing that is different about this shoe when compared to others is that the inside of the midsole contains a stability plate, which will ensure the shoe will not be imbalanced as you workout.

7.Inov8 Fastlift 360 Men’s Weightlifting Shoes

Price: Starting from £134.95

Inov8 are one of the most well-known brands in the fitness industry, as they create many different types of shoes for a variety of fitness activities. These shoes are the perfect balance of stability, protection, and free movement.

Weighing in at only 360g, this boasts a very supportive lifting base and highly durable upper shoe material. Due to its light weight, there is some flexibility with this shoe which will allow it to flex if you’re doing compound movements.

There are a few things which make the Inov8 models different compared to other weightlifting shoes on the market. The heel height of the shoe is lower than the standard lifting shoe at 0.65 inches rather than 0.75 inches. This will make it a great introduction as weightlifting shoes for beginners.

There is a wide toe box which means it’s roomier than the rest of the shoe. This will allow you to spread your toes out naturally even during your most heavy lifts. Splaying your toes will help provide a solid foundation so you can feel stronger and more secure in your stance.

The outsoles are made out of rubber and deliver great traction on the floor during powerful lifts. This makes the product ideal for individuals who want to use the shoes as Olympic weightlifting shoes.

On top of the shoe is a singular fastener with velcro for a more snug fit which crosses over the midfoot. This will keep your foot supported at all times so you focus on your workouts.

It’s important to note this shoe can seem a little small, so we would recommend you ordering half a size up for a more comfortable fit.

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8.Tribase Reign Fitness Flat Weightlifting Shoes

Price: Starting £44.99

If you’re after cheap weightlifting shoes which are built to last, then you have definitely come to the right place. Under Armour has created their first-ever cross-training shoes.

The outer material of the shoe has a ripstop material and lightweight mesh. If you haven’t heard of Ripstop material before, it’s basically a type of woven reinforced construction which is used for rope climbing and toe dragging which creates friction on the shoe.

One thing that is different about this shoe is the fact that there is no defined stitching. Everything is cleanly constructed and looks very sleek. There’s a nice feature at the base of the toes, that has a rib-like aspect and therefore helps the toes to flex.

The midfoot and heel has the softer ripstop material and a rigid mesh. The reinforced layer of material extends towards the top of the trainer so it feels more secure to the feet.

The forefoot’s toe box is made slightly wider compared to other shoes for a better toe splay. This ensures when you are performing any compound lifts, you’ll be able to secure your feet with no troubles at all.

This shoe has a low cut design with an internal heel cup, which provides an extra layer of support outside the plastic portion. It’s only a few inches from the base of the shoe to the top but the shoe is very flexible.

The midsole of the shoe has Under Armour’s new Micro G Foam, which is used to help provide a low to ground type feeling.

The mid-foot has the TriBase outsole extended over the midsole, and a lot of other cross trainers use this type of construction. Towards the base of the shoe, the similar foam midsole layer is there as well, meaning your feet will be comfortable for prolonged periods.

On the outsole of the TriBase is the TriBase technology which will allow the foot to manoeuvre through the three areas of flexibility. There are flex grooves around the toe which will provide upward and downward motion, and the TriBase sides are there to help with torsional flexion of the foot.

The outsole also has a textured rubber base which provides a fair amount of grip on both gym floors, or on pavement if you’re doing an outdoor workout.

9.Vibram FiveFingers Flat Weightlifting Shoes

Price: Starting from  £55.99

This product is a barefoot shoe which is trying to mimic going barefoot whilst providing the protection of an outsole. The Vibram FiveFingers shoes will help improve your body mechanics by letting your foot move the way it should do and not the way it does in the shoe.

The problem with most shoes is they push your outer toes in so instead, Vibram will allow you to spread your toes and will give you greater control at your base. This will help improve agility, body control, and balance, which are all vital components if you are weightlifting.

The Vibram sole is incredibly responsive and will provide one of the best platforms for you to perform your workouts on. Yes, it may be tricky the first few times you use these shoes for weightlifting but you’ll realise how easy it is to adjust and hit those PB’s.

10. React Metcon Weightlifting Shoes for CrossFit

Price: £134.95

The React Metcon is designed for use during both functional fitness and cross training workouts. Nike React has a soft and bouncy foam which is ideal for those who want a heel for driving their feet from the platform when performing compound movements. This product is very stable yet still comfortable, meaning that it can be used for different purposes.

The most noticeable feature of this product is the lace lock system. Once your foot is secured where you want it to be, all you need to do is pull on the cord and you can feel the shoe lock into place. This will ensure there will be no heel slip, unlike some other Flyknit models.

The upper part of the shoe is made with the famous FlyKnit material and this ensures the shoe to be one of the lightest on this list. The material is made of polyester yarn and has hardly any seams on the shoe.

11. Lifter PR II Top Weightlifting Shoes

Price: £74.95

In comparison to other Olympic weightlifting shoes, the Lifter PR II price tag is a lot lower. It provides much-needed stability to execute workouts effectively.

This heel is the standard 0.75-inch heel which will enable you to squat deeper to exert the force needed to carry the weight and maintain proper form throughout.

The upper part of the shoe is made of a mix of both mesh-like material and leather to ensure breathability and security throughout. The shoes can be put to good use before you see any noticeable wear and tear on the product.

The lacing system and straps help to keep the feet secure and not let your feet move within the shoe whilst lifting. There are tiny grooves on the sole which are designed for a weightlifter to make use of whilst lifting. The grooves are made of rubber so these shoes are built to last, yet they are flexible enough for you to perform box jumps whilst wearing them. We have a list of the 27 best step exercises if you’re interested in this type of workout.

12.D Mak Rogue High Top Weightlifting Shoes

Price:£84.99

Here’s something a little different; some high top weightlifting shoes from Ryderwear. The leather is thick and covers the upper part of the shoe, and will last a very long time in comparison to a lot of the other products out there.

If you’re looking for deadlift type shoes then these Ryderwear shoes are ideal due to the outsoles being almost flat. You will feel more grounded and when you pull the bar, you will immediately notice the difference in comparison to normal trainers, as some trainers will absorb the initial crank of the lift.

You will also notice due to the shoes being a high-top shoe, your ankles will be protected in whichever lift you are planning to do.

13.15PFUSSIL Pendlay Women’s Weightlifting Shoes

Price: £50.30

Here’s another shoe from Pendlay that are designed to allow you to reach maximum performance whilst keeping your feet safe. If you’re on the hunt for women’s weightlifting shoes in the UK, then you’ll be glad to know that this model has been engineered to make the overall experience at the gym a more comfortable one.

These ladies weightlifting shoes have been made with leather which gives the durability and flexibility of the product. This shoe is more suited towards Olympic weightlifting because of the slightly lifted heel. The heel height is a minimal 18mm, making this the mid-range price on this list.

The nylon mesh makes it easier for air to enter the surface of the shoe and wicks moisture and sweat away. The design of the sole has strengthened its structure and improve its durability.

One of the features which stands out of the trainers is the two straps across the laces which lock your feet into place and give you extra support to the midfoot.

These shoes only weigh 482 grams which is a nice balance, the extra weight will also keep your feet planted on the ground but they are light enough for most people to turn their feet quickly enough on dynamic movements.

The shoe also contains a TPU Heel which this material doesn’t easily compress but it’s light in weight and is very durable, so if you’re after sturdy ladies weightlifting shoes then this will be for you.

14.Vs Athletics Weightlifting Shoes For CrossFit

Price:£74.42

Now you may not have heard of the Vs Athletics brand before but it’s fantastic for propelling the weight upwards with a solid 1.4-inch heel to help with squats. However, if you’re looking for shoes for a deadlift, these shoes are not suitable due to the height of them.

This product has TPU heels which have been around for a while, and should not have any compression issues at all. TPU heels are a lot better than EVA heels due to the fact that EVA heels can become compressed under heavy loads.

The upper shoe material is made out of synthetic and mesh, the mesh is around the top of the ankles and the tongue of the shoe.

There are two-foot straps similar to some of the products on the list, and the straps are positioned at the lower and upper part of the tongue giving you a more secure and snug fit.

15.Powerlift 4 Weightlifting Shoes For Women and Men

Price: Starting From £70.60

Our final shoe is the Adidas Powerlift 4. The outer construction has a full outer canvas construction, and the canvas material is the same as the material that is used for backpacks and tents, making it incredibly durable. However, it isn’t the most breathable shoe as there are no holes on the toe or mid-foot.

In comparison to the Powerlift 3’s, you may think due to the lack of ridges they might appear different but in fact, they are exactly the same as they don’t impact the models. The missing ridges actually have a heel loop to help with the ease of pulling the shoe on.

Before you go!

We hope you found our UK weightlifting shoes article interesting and insightful during your search. 15 products may seem like a lot, but it’s great to have a good range of shoes to pick from (especially when they’ve been specially selected).

As mentioned earlier, the ideal height for any beginner weightlifter should be 0.75 inches as that’s a good foundation to start your weightlifting journey. If you are looking for shoes that are mainly for deadlifts, then we recommend going for a heel slightly lower as you are driving your feet through the platform to lift the weights.

If you’re interested in a career in fitness, why not take a look at our CIMSPA accredited personal trainer diploma, or check out our prospectus before you go to find out more!

Are you looking for the best weighted vests in the UK? We don’t blame you, as not only are they a great piece of equipment to use for activities like CrossFit, but they’re also great for progressive overload in weight training.

In case you’re unsure, a weighted vest is simply a vest that is either made of heavy material or filled with bags of sand or metal weights. It is used to make exercises more challenging for your body, so that you can gain more muscle mass through your workouts.

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1. Gravity Fitness 20kg Weighted Vest

Price: £109.95

First on the list is Gravity Fitness, and it’s a fantastic product with great versatility. Suitable for CrossFit, callisthenics or resistance training, this weighted vest is great for anybody with the goal of getting stronger.

Unlike others on this list, the unique low profile design allows a full range of motion for your upper body.

Even though it’s a snug fit, this weighted vest is suitable for all body types due to its fully adjustable Velcro straps.

This vest weighs 20kg, which is a great start for anyone looking to intensify their cardio sessions.

In terms of price, it does cost £109.95, so it’s perhaps not the best option if you’re after a cheap weighted vest. However, if you’re looking for a product built to last for years, look no further than Gravity Fitness.

2.Suteng Sports Tactical Weight Vest

Price: £30.99

Similar to the GOTOTOP Vest, the Suteng Sports vest features an oxford fabric to give a sturdy feel. There are 12 compartments on the vest so you have the choice to fill it with either sand or metal plates. The flexibility of choosing your weights makes it one of the best weight training vests to buy!

The vest has a simple slip-on design with shoulder straps for extra security. The side straps are also there to tighten the vest if you need it. The shoulder straps are pretty wide and well-padded, so this will spread the load evenly across your body.

For the price of £30.99, you can’t go wrong with the quality and build of this product. This is a suitable weight vest for men or women and it will help anyone who wants to strengthen their upper body. If you’re struggling to find ways to build muscles around your core, take a look at our article of how to engage your core for more information.

3.Surreal Weight Training Vest

Price: £74.99

This vest from Surreal is one of the best on this list. The vest uses removable sandbags with two weights across the front and two weights across the rear. It’s ‘one size fits all’, but has adjustable Velcro straps to make sure you’re comfortable when you exercise.

The options range from 5kg – 25kg, making it suitable for almost anyone who is getting into weight training. The lighter weight would be suitable for those looking to use a vest for running or CrossFit, as you should always go with a lighter weight if you’re using a vest for cardiovascular exercise.

The higher weights like the 20kg or even 25kg would best suit those who want to challenge themselves in performing bodyweight exercises, like a bench dip or a pull-up.

The product has fantastic padding all around the vest which can help if you’re wearing it for long periods. Also, it doesn’t absorb sweat when you’re working out so this will keep you comfortable, and it may well be the best weight vest for CrossFit or strength training.

4.FNSKY Weight Lifting Vest

Price: £17.89

This 20kg vest has pockets on the front and back and is evenly filled with sand. It’s suitable as a women’s weighted vest, or for men as well. It’s made out of oxford fabric so it feels durable and secure at all times.

The jacket will tone several muscles through regular use, such as your triceps, biceps, shoulders, and more. You could use it to do dips, chin-ups, or even pull-ups. You could even combine a vest with kettlebells for a full-body workout.

The foam lining within the vest will protect you with its shock-absorbing material and the vest does not absorb any sweat, keeping you comfortable at all times.

The shoulders straps are made slightly wider than some other models and this will prevent any uncomfortable digging as you exercise. Also, there are adjustable buckles on either side of the vest for quick tightening and safety.

5.Elikliv Weighted Training Vest

Price: £34.98

The Elikliv Vest is one of the go-to weight lifting vests due to its 35kg maximum capacity. Many vests tend to have a maximum capacity of 20kg. Therefore, this would be suitable for more experienced individuals who have used vests in the past and want something more challenging for their exercise.

You will be able to use this product for bodyweight exercises like the dip, pull-up and chin-up. The vest will help strengthen all the muscles being used in your upper body.

If you’re struggling to think of an exercise to do apart from the 3 listed above, combine it with push-ups to get the full benefit of the vest.

Like with many of the other products on this list, it’s made out of oxford fabric for a rugged yet comfortable feel. There are two velcro straps on the product to make sure that it is secure at all times. It’s important to note that even if you are looking for cheap weighted vests, if the price is surprisingly low then chances are that weights will not be included in your purchase.

6. We R Sports XRT Chest Weight Vest

Price: £69.99 – £141.99

We R Sports may not be a brand that is well-known for manufacturing weight vests in the UK, but they have produced one of the best products on our list.

As you can see, the price differs depending on what weight you want. The increments start at 10kg, 15kg, 20kg, and 30kg. With each vest, you will receive the sandbags which will allow you to total up to your selected max weight.

The well-built vest features high-quality velcro so you will feel secure whenever you workout. If you’re using weight training vests for running or walking, then we would suggest that you pick a lighter weight. On the other hand, if you’re using the product for strength or muscle mass purposes then pick from the selection of heavier weights.

One great thing about the XRT Vest compared to others on the list is the 1-year free warranty you get with the product. If you do have any product defects (which should be a rare occurrence), just let them know and they should replace it for you.

7. Boylee Adjustable Weighted Vest

Price: £17.99

Trying to find the best weighted vest that’s both affordable and adjustable can be difficult, but we managed to track down this vest from Boylee that costs just £17.99!

The vest is made out of Oxford fabric for long-term durability, and the shoulder straps are wider so you can wear this product for long periods without getting uncomfortable.

It has a fixed weight design which means you can only max out at 20kg. Unfortunately, as you can tell from the price it doesn’t have any weights included, but not to worry. You could easily replace it with coins, sand, or metal plates which will equal to 20kg.

8.Capital Sports Body Weight Vest

Price: £89.99 – £119.99

If you’re looking for weight vests for women or men that have a selection of weights to choose from, this product is for you. The weight increments begin at 10kg, 15kg, and 25kg. The 10kg weight could be used for running or endurance training, whereas the 25kg vest would be more suitable for bodyweight exercises like the pull-up or chin-up.

There is only one velcro strap, but the vest can adapt to different body shapes without any problems. This will help to provide you with freedom of movement as you exercise, making this vest one of the most versatile products on our list.

There are external weight pockets on the front and back of the vest, and they’re evenly distributed across it. Capital Sports have supplied removable metal weights as part of the purchase too, so you don’t need to waste any time finding your own.

The vest also features soft padding throughout so you can focus solely on your workout without feeling uncomfortable.

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9. Vbest Tactical Weight Vest

Price: £24.79

Another affordable option to go for is this vest from Vbest, as it’s made out of high-density oxford fabric for durability. Included with this vest are 12 pouches where you can store sand or metal plates to help strengthen your upper body and improve your endurance.

The one downside to the vest is that it only allows 20kg, so you are slightly restricted to what you can do with it compared to some of the other products. However, this is still a significant amount of weight to add to your body when using it in conjunction with other weights.

It’s a universal product, and has a highly flexible compressed sponge on the inside for protection and shock absorption. Discover the most lucrative fitness careers if you’re interested in exploring opportunities in the industry.

10. RDX Weight Lifting Vest

Price: £58.99

This RDX vest is designed to help you to push yourself to your limits. You will be able to up the intensity of your workouts and improve your performance, and also target a wider set of muscle groups with this high-tech vest.

This is a well-known weight vest in the UK which will help transform your regular cardio routine or improve muscle building in no time at all. Unlike other vests on this list, it has a wrap-around hook and loop belt for extra security.

It’s extremely easy to use and the weights are removable, so you will be able to progress through to the maximum of 18kg. It has a moisture-repelling layer, and you’ll stay dry even after you work up a sweat.

11.Elecktek Weighted Training Vest

Price: £34.99

This Elecktek vest is a really good option for a killer upper-body workout. This is one of the bigger capacities at 35kg, the dense oxford fabric will give strength to the vest and has two velcro straps for extra security.

Using this vest will help grow your muscles faster and will trick your body into thinking it’s working out with more bodyweight.

The vest is advertised at 35kg, but you will need to purchase either a separate metal plate or sand to help reach the full weight capacity. This product would be the go-to weight vest for men due to its high weight capacity.

12. TNP Weight Training Vest

Price: £99.99 – £129.99

Similar to We R Sports, TNP may not be a well-known fitness brand but their product has great quality. There are different weight increments (hence the price range), which begin at 10kg, 15kg, and 25kg.

The 10kg vest and even the 15kg vest can help improve your workout to the next level. You will be able to use these as weight vests for running or CrossFit, especially since the extra weight can help you to burn more calories. You could use this vest with a combination of both ankle and wrist weights for an extra-tough workout.

The TNP vest features sweat-proof material for added comfort, and there are 2 velcro straps so you can feel secure when exercising.

The sandbags can be removed or added on as you wish, making it easy for you to alter the weight depending on your workout. There’s also extra padding on the shoulders, which helps if you’re running or training for endurance.

If you’re looking for cheap weighted vests from TNP, you’ll find it difficult to find any online. This is because the TNP vest already comes with weights, making the product appear to be more expensive. However, this means that you can start exercising right away and that you don’t need to source any weights yourself, which is quite appealing.

13.Chnrong Tactical Weight Vest

Price: £16.99

This product is adjustable, and suitable for anyone who wishes to use a weighted vest to make their workouts more challenging. The vest has a hook-loop fastening design to ensure the steel plate won’t fall off when in use.

The maximum weight of the vest is 20kg so it could work for endurance training or even be used for bodyweight exercises like dips or chin-ups. If you want to challenge yourself, why not use this vest and throw in high knees or bodyweight squats?

The vest has removable weight pockets, so you can add the weight as you progress on your fitness journey. It’s also made out of oxford fabric, so it really is built to last!

You have the option of two different colours; a camouflage pattern, or black which gives you a military weight vest feel when you’re exercising.

14. RDX Chest Weight Vest

Price: £38.99

Here’s another vest which is the latest upgraded model of RDX weighted vests in the UK. The evolved design comes with max shock foam padding, which helps to ensure that the back and shoulder areas are comfortable at all times.

There are removable weights and extra-long straps with velcro for a snug fit. The design of the vest ensures that your arms won’t be put under any strain during exercise, as it’s only an 18kg max capacity. It can still be used for long-distance runs, as well as bodyweight exercises.

15. We R Sports Limited Body Weight Vest

Price: £59.00 – £109.99

This is a limited edition vest from We R Sports. As mentioned earlier, We R Sports are not a well-known brand in the fitness industry but this product is fantastic.

The weight training vests come in three colours; black, blue, and red. They also have a range of weights for you to choose from depending on whether you’re a beginner to using weighted vests. The weight increments are 10kg, 15kg, 20kg, and 30kg.

If you’re using it for CrossFit or endurance training, you should go for the 10kg or 15kg option so that you would feel at least some resistance when working out. If you’re using this vest for bodyweight resistance training, choose the 20kg or 30kg.

The weights are removable as well so you can adjust the weight according to your needs, and it also comes with 2 velcro straps for security and comfort when you exercise.

16. Max Strength Adjustable Weighted Vests

Price: £39.85- £49.85

This vest from Max Strength is a mid-range option for budget but offers a range of weight options. The Max Strength Vest weight options start at 10kg up to 20kg, and increase in 5kg increments. This provides potential buyers with a serious option for the majority of training types.

On the vest, there’s just the one velcro strap which wraps around the vest for a more snug fit. The difference between this vest and others is the non-removable weights. It’s already been pre-installed with sand so you do not have to source the materials yourself, and you know it’s the exact weight each time you use it.

Also, the material used is made of high-grade canvas material which means it is durable and will last for years to come, making it one of the cheap weight vests to buy on this list.

17. Wit Woodsox Military Weight Vest

Price: £130.00

This vest from Wit is the replica of the military bulletproof vests worn by the army daily to keep themselves safe.

Made from 600D polyester, this vest is designed to make hard workouts even harder and trick your body into working with more bodyweight. You will realise the huge benefits in your performance and is an essential piece of equipment for any training athlete to have.

You will be able to choose from 2 weights, the 7kg and the 10kg. Both of them come with free weighted plates already installed.

The 7kg military weight vest comes with two 2.7kg weights already inserted, and the 10kg vest comes with two 4.2kg plates. This vest would be ideal for CrossFit or any type of endurance training which requires you to get your heart rate up.

18.Bulldog Gear Tactical Weight Vest

Price: £115.00

This product from Bulldog Gear unlike some of the others on this list uses removable solid weights, allowing you to change the weight of the vest to suit your needs.

The vest has been manufactured to contour your body for a snug and secure fit that hugs close to you, whether you are running or working out at the gym.

This vest is not a full-body one so you will not feel trapped when you are exercising. Due to its smaller stature, this product could be one of the best weight vests for women, but it could also be used by men.

At a first glance, you may feel the price tag is on the pricey side compared to others on this list. However, there aren’t many products on this list that have removable solid metal weights.

19.Lypulight Training Vest

Price: £21.99

This vest from Lypulight like with many others on this list is made of high-density Oxford fabric for durability. It also has a flexible compression foam for protection and potential shock absorption.

The vest can help to improve agility in those that use it, and help tone a range of muscles like your upper back, shoulders, and many more.

For this vest, you will be able to fill the empty weight pockets with sand. The pockets are also removable, so you can adapt your training whether it would be for endurance purposes or strength training.

There are two durable velcro straps which help to secure the vest tight to the body. At the front of the jacket, the pockets accommodate small sandbags, so it can be a cost-effective way if you’re looking for a cheap weighted vest.

20. Extreme Fitness Tactical Weight Vest

Price: £79.99-£129.99

Extreme Fitness may not be a well-known brand, but if you’re looking for weight vests for running that are durable and reasonably priced, look no further. This vest is more suited towards potential buyers who want to use the vest for cardio purposes, but still want to feel some resistance as they workout.

The weight increments begin at 3kg, 5kg, and 7kg, so you can alter your weight level precisely for whatever workout you’re doing. The way the jacket is designed is to be snug and tight to the body. This will help you feel like the jacket isn’t in the way you’re exercising.

21.Viavito Vest

Price: £29.99

If you’re looking for weight vests for running, this one is the lightest available on our ultimate list as it only weighs 2.5kg.

The vest is different from others on this list, as it actually feels like a backpack, meaning it’s both practical and comfortable.

Unlike other vests, it has a buckle and a fastener to tighten it, instead of the regular velcro straps.  There’s also a handy mesh back pocket where you can store a water bottle, or even extra weights for your workout.

22.Phantom Athletics Chest Weight Vest

Price: £89.00 – £144.00

This vest can help to increase the intensity level of your workout, unlike other products that are normally filled with sand. You will be able to purchase weights separately, or with the vest as a bundle at the point of purchase.

The weights come in two different sizes; a 6kg or a 9 kg plate. There is also a possibility of increasing the weight of the vest up to 18kg with the additional weights. This weight training vest ensures reliable support in all training exercises.

There are adjustable shoulder straps and side straps to ensure the plate will be completely stable, and they guarantee the perfect fit for anyone.

23.Opti CrossFit Weight Vest

Price: £19.99

Our final vest is from Opti, and would be perfect for adding extra weight either in your strength, hypertrophy, or CrossFit training.

This vest will help you to increase the efficiency and intensity of your workouts. Similar to the Viavito vest, it has a buckle and fastener so you can adjust it within seconds.

The front and back weights are evenly distributed to support your optimum performance, and you can easily remove the weights to adjust your resistance level. This would be the ideal CrossFit weighted vest for the UK because of its versatility and affordability.

Before you go!

We hope you found our list of the best weighted vests useful. While 23 different options to choose from does seem like a lot, we feel that it’s best to give you a range of options so you can find the best product for you.

At the end of the day, it’s down to what you intend to use the vest for. Whether you’re planning to use it for CrossFit or weight training, you now have enough vests to choose from!

If you want to take your passion for fitness to the next level, why not take a look at our L3 PT diploma or download our prospectus for more information.

Finding the best weight bench in the UK is a difficult task, which is why we decided to create the ultimate list of products. Armed with our advice, you no longer have to spend hours researching for yourself!

If you have never used a weight bench before, you should know that it’s not just for the gym – it’s an affordable and fantastic piece of equipment that can also be used at home. It’s basically a bench covered with thick foam that will support any lifting you do, and won’t bend or buckle as you lift.

Before you read any further, if you want to pursue a career in fitness and work within the highest paying fitness jobs, get started by enquiring about our Personal Trainer Diploma! Download our FREE prospectus for more information on the range of courses that we offer.

1. Yoleo Compact Weight Bench

Price: £83.98

If you’re after a folding weight bench in the UK, then this product from Yoleo is highly versatile. It comes with 7 backrest pad positions to meet all of your workout needs. It’s also easy to assemble and to store away.

The bench is ideal for working out and training various muscle groups such as your chest, shoulders, back, abs and many more.

The padding on the bench is made out of high-density foam so the body is firmly secure and safe whilst you are working out. The product is also wrapped in soft leather for a comfortable feel.

The weight training bench is made out of high-quality steel construction with a thickened supportive pipe running throughout it to ensure it can withstand a weight of up to 150kg.

2. Jordan Fitness Adjustable Incline/Decline Bench

Price: £660.00

We are thrilled to include this commercial-grade weight bench from Jordan Fitness. It’s great value for money considering its quality, meaning those looking for a product to suit their home gym or private personal training studio will be glad that it made our list.

It comes with ten angles of adjustment, making it ideal for all of the staple upper-body exercises, such as the seated shoulder press, chest press and curls. The anti-slip rubber feet will keep it in place on most floor surfaces, and ensure that you are provided with all of the stability that you need for a safe and injury-free workout.

Want to perfect your hammer curls, concentration curls, or looking for the best piece of equipment to go with a set of adjustable dumbbells in your home gym? This is the only foundation you’ll need for a powerful strength training session.

It is available in three different colours: red, blue and black, so you can even customise your purchase to ensure that it fits in with the rest of your exercise equipment. The dimensions are: Height – 460MM, Length – 1,520mm, Width – 695mm, making it sturdy yet easy to store if you have limited space.

Overall, this is a great weight training bench and we’d highly recommend it to those looking for commercial quality on a budget!

3. Rebel Strength Weight Bench 

Price: £459.00

Another brilliant adjustable flat to incline bench, this UK manufactured product from Rebel Strength is a must have in any home or garage gym.

Featuring an adjustable incline design that allows you to switch the position of the bench, this bench is suitable for a whole range of exercises, allowing for a complete workout targeting multiple major muscle groups.

This all-in-one piece of equipment will help to strengthen your back, shoulders, chest, abs, and more when used with free weights.

Some great exercises to try out include the bench press and the dumbbell shoulder press.

If you’re looking for a heavy-duty and durable piece of kit that will stand the test of time, then this might just be your best bet.

4. BLK BOX Utility Lite Adjustable Weight Bench

Price: £239.99

A brilliant adjustable weight bench from BLK BOX, this product has 8 backrest pad positions from -15° to 85°. It also has the option to switch between 3 seat positions, allowing you to perform a range of upper body exercises as well as some lower body movements, such as hip thrusts.

This bench can be assembled in minutes, it’s easy to adjust, and it can be moved or stored away without any hassle thanks to the fact that its design features a handle and wheels.

With 40mm thick foam padding covered with vinyl leather and a frame made of heavy-duty carbon steel, you can rest assured that this seat is sturdy yet comfortable. We also love its sleek-looking black powdercoat finish featuring the simple yet stylish BLK BOX branding.

5. – Again Faster Blue Team Adjustable Weight Bench 

Price: £260

This compact weight bench from Again Faster is ideal for those looking for an effective home workout on a budget. It has 6 adjustable back positions and 3 seat position options, enabling you to position it in any way that you wish for an effective workout.

Concerned that a home gym weight bench you buy online won’t be stable enough? The Again Faster Blue Team Adjustable Weight Bench weighs 35kg and comes with a thick steel backplate to support the main pad, so you can rest assured that you are paying for top quality when purchasing it.

If space is another issue, you’ll be glad to know that in spite of its powerful frame the bench is still compact and will take up next to no space in your home gym!

Want to perfect your hammer curls, concentration curls, or looking for the best piece of equipment to go with a set of adjustable dumbbells in your home gym? This is the only foundation you’ll need for a powerful strength training session. It has a max capacity of 450kg, so you don’t need to worry about only being able to progress up to a certain point in your training with this product.

The dimensions are: 1270mm length x 298mm width x 444mm height, so you can be sure this bench is right for your training area prior to purchasing.

Overall, the price is fantastic considering its quality and we couldn’t recommend the Again Faster adjustable weight bench enough!

6. JMC Strength Adjustable Bench 

Price: £420.00

Designed and manufactured in Britain, this product is from JMC Strength is constructed of high-grade plate and tube steel, durable upholstery, and features heavy-duty adjustment hooks.

Despite being such a solid piece of kit, this weight bench is still super comfortable and supportive as the seats are made from durable foam padding. It’s also really easy to assemble, taking about 20 minutes to set up in total.

We love that this product features fine angle adjustment which ensures that you can isolate specific muscle groups. Plus, with the option to switch between flat, incline, and decline, this adjustable weight bench can be used for a whole variety of exercises, including the classic bench press, bicep curls, and so much more!

Whether you want a weight bench for your own home or a commercial gym, this product is sturdy, comfortable, and easy to clean – what more could you want?

7. HyGYM Adjustable POWER Weight Bench

Price: £215.00

This bench from HyGYM is one of the best products on the market thanks to its versatility. Not only does it come with 7 adjustable height options from 130-200 degrees in 10-degree increments, but there are an additional 4 adjustment options, making it one of the comfiest products on our list.

If you’ve been reluctant to purchase a weight training bench for your home gym because many of those found online don’t meet industry standards, you’ll be glad to know that this bench has a maximum load of 300kg. Thanks to this feature it will never limit your workouts, and you’ll be able to make significant progress through those you perform at home.

Is comfort something you’ve considered while searching for your ideal purchase? Most standard weight training benches that you find online don’t seem to have been manufactured with this in mind, but the HyGYM Adjustable POWER Weight Bench comes with F2 Foam. Thanks to this, you’ll be able to benefit from its ultra-stable, high-grade cast iron frame without sacrificing your comfort!

Another great thing to add is that the HyGYM bench comes with a 24-month warranty at point of purchase, so you can rest-assure that you’re receiving the quality you’ve paid for in the unlikely event that something is amiss.

8. Fitness King Adjustable Weight Bench

Price: £99.00

This bench from Fitness King is ideal for commercial or even home use without taking up too much space, or time to assemble.

This bench can be folded away in just a few steps. It’s also designed with ample padding and heavy-duty steel construction, so it will provide superior stability for any exercises that you want to perform.

You are also able to adjust the seat base positions to 3 separate positions, as well as make up to 7 alterations to the back rest position, to ensure you’re working the way most comfortable to you. Compared to others on this list, the bench has non-slip foam padded leg handles to secure yourself when exercising.

9. JX Fitness Fold Up Weight Bench

Price: £76.99

This multifunctional product can provide lots of training exercises, from upper body to lower body. Unlike the previous JX Fitness bench on this list, this bench only has a 2-way height-adjustable system. Don’t let that put you off though, as you will still be able to perform a variety of classic exercises with this incline weight bench.

The bench can be folded away easily so you could use it at home without any issues. It also features padded rubber feet, so your floor will be protected no matter what surface you decide to use it on.

The foldable weight bench comes with a heavy-duty construction which helps to provide stability and safety whilst you exercise.

– – – –

Check out our articles below for more information on weightlifting and fitness:

• The Highest Paying Fitness Jobs
• How To Do The Dumbbell Clean and Press: Videos & Benefits
• 15 Best Weightlifting Shoes Buyer’s Guide

10. Lions Weight lifting Bench

Price: £69.99

Now, this product may be a little different compared to the others on our list. Not only does it come with a supportive rail, but it also gives you the option of placing your weights underneath the bench. This will ensure the weights will not be a trip hazard when you are working out.

This fold-up weight bench can be used for various exercises. From those that are strength-based to those that target your core, you’ll be able to perform them using this product. There is a slight negative however; you are not able to adjust the height because it is a flat bench, but don’t worry! For the price of £69.99, you’re not going to get a better deal elsewhere.

As mentioned above, the supportive rail does provide security and can hold a max capacity of 300kg. This will be great for people who use heavy dumbbells or would like to place this bench under a smith machine.

This weight lifting bench itself has plenty of padding which will support your body as you exercise and eliminate any back strain. It’s also really easy to assemble and the instruction manual is clear and concise, meaning you can build this bench in no time at all.

11. Brain Gain Adjustable Bench

Price: £99.99

Now you might not have heard of Brain Gain before, but this bench is one of the best on our list. It’s a fold up weight bench that can save a ton of space compared to other products, and it can be unpacked and ready to use in as little as 30 seconds!

The adjustable positions can be changed through the backrest. All you have to do is pull the quick bolt and adjust the back into a position that suits you. The weight bench has a max capacity of 300kg, so the whole family can use it.

The feet on the bench are covered in rubber, so they will not damage floors, and the noise caused by using the product should be stifled so that you won’t need to worry about disturbing neighbours or other members of the family if they’re around.

The bench is crafted from water-resistant leather for extra comfort and support. It would be suitable for targeting a range of muscles like your shoulders, back, abs, and more!

12. Marbo Sport Weight Training Bench

Price: £84.90

This bench from Marbo Sport has five different backrest angles and three different seat angles. This will help your workout routine by allowing you to target different parts of your body by using just one piece of equipment.

Unlike some of the other products on this list, this is a compact weight bench as the horizontal height is 48cm, so even if you are not the tallest person, your feet can be firmly planted on the floor if you’re performing a dumbbell bench press.

The padding on the bench is tear-resistant, and is consistently thick on both the back and the seat. This will ensure maximum comfort, and also mean that the bench will last for years.

Thanks to the plastic protective caps on the legs of the bench, you will be able to use this product on all types of surfaces. Whether you have the bench on the carpet or wooden floor, the bench will not scratch or dent the surface.

13. Hardcastle Folding Weight Bench

Price: £199.99

Hardcastle is a well-known gym weight bench company for providing good quality commercial gym equipment. This product will allow you to complete an upper body workout due to its multi-position angles.

There are 6 backrest angles and 4 seat positions to choose from, you will be able to angle this bench flat, or on an incline.

Unique to the Hardcastle product is the white powder-coated steel frame to ensure stability and security when in use. The max capacity of the bench is 260kg meaning it is suitable for all types of people.

The only downside is due to this product being semi-commercial, Hardcastle advise you to have a spanner to use when you assemble the equipment but apart from this hurdle, it’s one of the best and will last years.

14. BLK BOX Zero-Gap FID Adjustable Weights Bench

Price: £479.99

The BLK BOX Zero-Gap Bench is a seriously heavy-duty weight bench that is perfect for strength training. Depending on which exercise you are doing, the bench can be quickly and easily adjusted using a pull-pin system, and the seat can also be altered via the same pull-pin system.

This is one of the best weight benches available today, boasting 8 backrest positions and 5 seat positions, which go up in 15 degree increments. The front seat of the bench can be adjusted forwards and backwards, eliminating any pad gaps.

The Zero-Gap Bench features a steel frame, and a zinc-plated adjustment arm, ensuring no paint removal or chipping from your bench whilst you’re adjusting angles. Label angles are cut into the plating itself, so you can always be sure of what angle your bench is at.

A great feature of this home gym weight bench is that it can be easily moves using the neoprene coated handle at the front, and the heavy-duty wheels on the rear. The wheels have soft plastic rims which are perfect for ensuring no marks or damage to your facilities or home floor.

15. Relife Rebuild Gym Weight Bench

Price: £116.99

This home weight bench from Relife Rebuild is part of a range of their home gym equipment. This bench is made of high-quality thickened steel which can hold a capacity of 150kg.

Unlike some of the other benches on this ultimate list, this product has 6 feet pad positions. This will ensure extra security if you are performing any decline exercises, especially if you need to wrap your feet around something stable.

Apart from the feet pads, the bench also has 5 seat levels and 8 backrest angles so you can really vary your workout by using this bench alone.

The bench is foldable so you are able to store it in the corner or even under your bed. Relife Rebuild really believe you will be happy with your purchase, they have even offered a one year guarantee and a lifetime promise on all other parts and has to be a contender for the best folding weight bench in the UK.

16. DTX Flat Weight Bench

Price: £129.99

DTX Fitness is an up and coming fitness equipment company and with 89% excellent reviews on Trustpilot, you can rest assured their products are great quality.

This is a flat bench so unfortunately, you can’t adjust the height, however, this bench would be suitable for both barbell or dumbbell exercises.

The high-quality steel construction will ensure this bench will last years to come and has a max capacity of 250kg. There is a square base on each of the 4 legs and this will help you feel secure and stable for your workout.

Also, the flat bench itself is quick and easy to assemble, all you will need is a spanner to build the bench so make sure you’re prepared before the bench arrives!

17. Pro Iron Decline Weight Bench

Price: £109.99

If you want a home weight bench which doesn’t take long to build then you’re in the right place. Pro Iron claims this bench can be assembled within minutes due to its simple and clear instructions. Of course, it’s important to note before you jump into exercising with this bench, ensure all bolts are securely tightened and the actual bench is safe to use.

The material used for this bench is free of phthalate and lead meaning it’s far more eco-conscious than other benches online.

There’s a unique triangle design which prevents the bench from moving around as you exercise. This product is also suitable for flat, incline and decline positions. This is due to its 6 backrest angles and 4 front leg positions.

Unlike other benches on this list, you will receive a pair of resistance bands for free, perfect for doing bicep curls or a reverse fly. Combine the both and if you have outdoor space at home it would be the ideal outdoor weight bench.

This bench can also be folded up to twice so even if you are tight on space, you’ll be able to fit this product in without any issues.

18. YLM Incline Weight Bench

Price: £140.99

YLM may not be a well-known brand in the UK, however, their product is one of the best weight benches in this article! It has high-density foam padding on the backrest and seat to ensure your body is firmly secured to the bench. The product also features a soft leather material wrapped around the padding to reduce any muscle fatigue during workouts.

This folding weight bench features a unique system where you can quickly adjust the product between an incline to flat within seconds. The bench can also decline for sit-ups and ab work, it even includes foot straps for extra security.

At the base of the bench, there are a number of non-slip pads on the legs to increase the surface area and reduce any wobbling when the bench is in use. There’s also a dip station behind the bench. If you wanted to challenge yourself further, instead of just doing dips normally, use a vest and luckily for you, we’ve written an article on the best-weighted vests online!

What’s interesting to note is this bench is easy to assemble and is very compact, so you can store away the bench at home with ease.

19. Lions Flat Weight Bench

Price: £59.75

Our final product on this ultimate list is from Lions and this is, in fact, the cheapest of the best weight benches!

This bench can help you on your journey to a healthier you. It’s multi-purpose, and will allow you to perform a variety of exercises within a compact space. It’s not just ideal for dumbbell exercise but is also great for band exercises as well.

The steel tube frame ensures a steady support when you exercise and the max capacity of this bench is 136kg, perfect for everyone.

As mentioned earlier, this bench is compact and doesn’t take a lot of space. When you are finished exercising, you just push it up against the wall and since it’s lightweight, you’ll be able to do this with ease.

This bench is a no-nonsense cheap weight bench which can be used with dumbbells, or if you’re up for the challenge, with a good set of kettlebells.

Before You Go!

We hope that you found our article on the best weighted benches available on the market both interesting and useful! When it comes to choosing the right bench, there are a lot of things to consider but as long as there is a steel frame running through the product and it comes equipped with thick padding, you’ll have a bench that will last for years to come.

If you are interested in taking up a career in fitness, be sure to check out our Personal Trainer Diploma or download our prospectus for more information!

Whether you’ve been lifting for years or have never picked up a barbell, the power of a bodybuilding app to track your training cannot be underestimated. We do everything else on our phones, so why not use it for your workouts?

From exercise videos and workout routines, to weight tracking and meal plans, there are a whole host of benefits to using weightlifting apps. They can help you record and organise your workouts so you can stay motivated, be organised and get the results you want!

With so many different ones out there, we’ve compiled the ultimate list of the best apps for weightlifting. Which one will you choose?

Are you looking to pursue one of the financially rewarding careers in the fitness industry that helps inspire the next generation of bodybuilders and weightlifters?

With OriGym’s personal training diploma we can help you do just that!

1. JEFIT

Apple rating: 4.8

Google Play rating: 4.2

With over 8 million users, JEFIT is one of the most popular and best free weightlifting apps out there.

JEFIT allows you to easily create, track and log your workouts, whether you’re training at home or in the gym.

This is a particularly good weightlifting app if you like to see visual demonstrations of exercises. There are over 1300 exercises and you can search by muscle group, making it easy to target your specific training goals.

You can build your own workout programme and track your workouts using the handy calendar feature, or simply choose from one of the many pre-made lifting routines.

If you’re a beginner, you can opt for programmes like 5×5, 531, strong lifts, and 3 or 4 day splits to give structure to your routine. For more advanced weightlifters, programmes on powerlifting and kettlebell training can help you take your training to the next level.

You can even select routines specifically designed for limited space or using specific equipment.

The tracking feature of this bodybuilding tracking app is simple and easy to use. You can record the reps, weight and sets of all your workouts. You can also track your body weight, muscle measurements and BMI to keep tabs on your physical progress!

The community aspect to JEFIT makes it one of the best weightlifting apps for iPhone. You can share your workouts and interact with others, making it easy to stay motivated. There are even monthly fitness challenges to help keep your training varied and fun!

The app is available to download for free on both Apple and Android. You can then upgrade to a monthly ($6.99/month) or annual ($3.33/month) subscription, which makes it ad-free and includes additional features such as advanced training reports.

2. BodySpace

Apple rating: 4.3

Google Play rating: 3.5

If you’re looking for a completely free bodybuilding app for iPhone and Android with no ads or in-app purchases, BodySpace could be the one for you.

With programs developed by fitness celebrities such as Jim Stoppani, Kris Gethin, Jamie Eason, Ashley Conrad and Lee Labada, this is one of the most reputable fitness and bodybuilding apps on the market.

The social networking aspect makes this one of the best weightlifting apps; it’s like a social media for bodybuilders! You can take photos to share your progress with others, helping keep you motivated and connected with fellow weightlifters.

Whilst community is its main focus, BodySpace is also great for tracking your workouts. There is a particularly useful calendar feature, where you can mark out your training sessions and set reminders for your next workout.

Whether you’re a beginner or pro bodybuilder, there is something for everyone. You can customise your workout programme according to your goals, level, gender, age and the amount of time you have to commit.

Another great feature of this weightlifting app for Android and Apple is its online shop section. You can buy things like equipment and supplements from the app, helping you keep track of your nutrition as well as your workouts.

In terms of user-experience, it is very easy to navigate. You can search workout programs based on the targeted muscle group, exercise type and equipment.

The app is available on both the Apple App Store and the Android Play Store. If you’re an iPhone user, you can link Bodyspace to your Apple Health App too!

3. Fitnotes

Apple rating: 4.2

Google Play rating: 4.7

Fitnotes is one of the best free weightlifting apps for Android and Apple. Its simple, clean and effective user interface makes it easy to keep track of your workouts and monitor your progress.

The workout log section has all the features you would expect from a bodybuilding tracking app. You can record your workouts in terms of sets, weight, reps and rest time. But you can also quickly navigate between workouts by swiping between them, which is great for seeing your progress over time!

You can add all your workouts to a calendar and use the filter feature to highlight specific days. For example, select only days where you did a bench press over 80kg, or where you ran for more than 3 miles outdoors.

If you want to take your analysis even further, you can also track your progress in a specific muscle group. For example, Fitnotes will collate all your data from chest exercises and break it down into how often you have trained your chest, the weight you’ve used and the exercises you’ve completed.

As well as creating your own routines, you can choose from their huge database of exercises. You can browse according to muscle group, such as chest, back, legs etc, making it easy to customise your workout exactly to your needs.

Another great feature of this bodybuilding app for Android is that you can back up all your data to an online cloud service such as DropBox or Google Drive. So even if you lose your device, you can be sure that all your hard work won’t be lost too.

Best of all, the free version is ad-free and there are no subscriptions or in-app purchases!

4. Pro Gym Workout

Apple rating: 4.8 

Google Play rating: 4.5  

If you’re looking for something to replicate a personal trainer, this could be the weightlifting routine app for you.

Whether you’re training at home or in the gym, choose from over 120 individual exercises or 9 workouts that target specific muscle groups (abs, biceps, triceps, forearms, chest, legs, shoulder, back, calves and cardio).

There are also 16 workout programmes to choose from. From beginners’ programmes to specific goals such as ‘advanced powerlifter’ and ‘quick belly fat loss’, you can customise this bodybuilding app to your needs and goals.

All of the exercises include a video demonstration by a professional bodybuilder, so you can be sure that you are getting your form and technique right.

You can also add your favourite exercises to create your own customised workout routine. Plus, you can access all the exercises and workouts offline.

During your workout itself, the handy timer feature makes it easy to time your sets, reps and rests.

As well as the extensive database of exercises, there are several other features that make Pro Gym Workout such a good weightlifting app. There’s a BMI calculator, protein calculator, calories calculator and fat calculator, so you can keep track of all your body metric and nutrition data.

Whilst the free version is great, the premium version allows you to access all features and also removes ads.

5. Strong: Exercise Gym Log

Apple rating: 4.9

Google Play rating: 4.9

Available on both Apple and Android, this fitness and bodybuilding app is perfect for both beginners and advanced weightlifters.

With over 3 million users and a 4.9 rating, it is one of the top bodybuilding apps out there. Whether you want to gain strength, muscle mass or just keep up your fitness, you can use Strong to help you reach your specific goals.

There are hundreds of cardio and strength exercises to choose from their extensive database. Each one includes detailed instructions and an animated video to follow, so you can be sure that you are training with accurate form for the best results.

You can also add your own exercises to create your own routines. Warm-ups are often neglected by even professional bodybuilders, so the app’s Warm Up Calculator is a great feature; it tells you which weights to warm up with according to your level.

The tracking aspect of this app is particularly impressive. The section called ‘Advanced Statistics’ shows your personal progress and specific statistics such as your total weight lifted or one rep max. You can also see your statistics on graphs and charts, if you prefer to see your stats visually.

As well as tracking your workouts, you can use Strong to record your weight and other vitals, which you can connect to Google Fit or the Apple Health App.

For more advanced bodybuilders, there is also a Plate Calculator for when your weights start to get high! This app does all the hard work for you, so you can just focus on lifting!

There is also a social element to this weightlifting app, as you can share your workouts with your friends, which is great for keeping you motivated.

The free version of Strong has plenty of great features to get you started, but you are limited to making just 3 custom workout routines. For just $4.99/month or $29.99/year, the Strong Pro Subscription gives you unlimited routines and other additional features.

6. You Are Your Own Gym

Apple rating: 4.8

Google Play rating: 4.2

Based on the best-selling book of the same name by Mark Lauren, You Are Your Own Gym is one of the best bodybuilding apps for iPhone and Android that is specifically for training at home.

With a library of over 200 video demonstrations of bodyweight exercises, you can train whenever and wherever you are. So, if you can’t make it to the gym or don’t have any equipment, there are no excuses!

If you want to mix up your normal workout routines, there are a range of different timers available, such as Tabata, Supersets, Interval Sets and Ladders.

What makes this one of the best workout apps for bodybuilding is the flexibility it offers. There are exercises adapted to different levels, as well as workouts of varying lengths. Even if you only have 30 minutes to spare, you can still fit a workout in!

The simple and clear interface makes it even easier to navigate and get exactly what you want out of the app.

Although the initial purchase is $4.99 on the Google Play Store and £2.99 in the Apple App Store, there are then no additional in-app purchases.

7. Fitness and Bodybuilding

Apple rating: 4.7

Google Play rating: 4.8

The Fitness and Bodybuilding app is simple but effective, making it one of the best weightlifting apps for iPhone and Android.

It features a huge database of exercises, with more added regularly after every app update. Each exercise includes a video demonstration as well as a detailed text description, which is great for beginners.

After every workout, you can track and save the weight used and the number of reps performed. You can even add photos and notes to your workouts, so you can look back and see exactly how the workout went.

During the workout itself, you can use the handy timer feature to make your workouts go smoothly and to ensure that you have adequate rest time in-between sets.

You can also view your progress through interactive graphs, allowing you to see your progress visually, if numbers aren’t your thing!

What makes this such a good weightlifting app is its simple and clean user interface. This makes it easy to navigate so you can just focus on your training, rather than trying to use a complicated app!

Fitness and Bodybuilding is free to download from both the Google Play and App Store, but you can upgrade to a subscription to get access to additional features.

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For some more articles on weightlifting and bodybuilding, take a look at our articles below:

• Common Weightlifting Injuries & Prevention Guide
• 23 Best Female Bodybuilders of All Time
• Best Bodybuilding Instagram Accounts

8. Fitness Buddy

Apple rating: 4.7

Google Play rating: 4

Fitness Buddy claims that it will “revolutionize your training regimen” and help you “be the best you”- and we have to agree! With a whole host of amazing features, it is certainly one of the top bodybuilding apps.

Whether you are working out in the gym or at home, there are over 2400 exercises to choose from, with each one including a detailed HD video demonstration as well as written instructions. The exercises are categorized according to muscle group, making it easy to find exactly what you are looking for.

As well as individual exercises, you can also choose from over 75 pre-made workout routines. Many of the workouts are goal-orientated, such as to build your chest, tone thighs or lose weight, so you can use Fitness Buddy to reach your specific goals!

If you’re new to weightlifting, there are also beginner-friendly workout programmes available. Whatever your level and ability, this weightlifting journal app has something for everyone.

You can also select workouts according to the equipment you have available. For example, you can search for workouts with resistance bands, kettlebells or bodyweight-only routines.

Like most weightlifting journal apps, you can track your body metrics such as weight and BMI. These can all be viewed on graphs, so you can track your progress in a quick, visual way.

For iPhone users, it is arguably the best weightlifting app for Apple Watch, as you can link Fitness Buddy to your Apple Health App. This makes it even easier for you to keep track of your activity!

Nutrition is hugely important when it comes to maintaining your training progress. That’s why Fitness Buddy also doubles as a bodybuilding meal plan app. There are several meal plans to choose from, including ones for specific diets such as Keto, Paleo and Vegan.

Although there are plenty of great features in the free version, we think that it is well worth upgrading to Fitness Buddy Premium to get unlimited access to workout programmes, exercises, meal plans and more. Each add-on is a £26.99 one-off purchase.

9. Powerlifter: 531 Weightlifting Log

Apple rating: 4.2

Google Play rating: 4.2

The 5/3/1 program- also known as the Wendler program, is a weightlifting method created by Jim Wendler that focuses on the 4 basic lifts: the squat, bench press, deadlift and overhead press.

Powerlifter is designed specifically for those following this popular regime, making it one of the most streamlined and straight-forward free bodybuilding apps for iPhone and Android out there.

Following the 5/3/1 program can take time to work your routine. But Powerlifter does all the work for you! Simply input your one rep maxes and the app calculates what weights you should be using and when. This takes away all the hard work and means that you can focus completely on lifting!

You can either stick to the 4 main lifts in the Wendler program or add your own, meaning that you can customise the app as much or as little as you want.

The calendar feature allows you to see the complete history of your workouts. You can filter workouts by date, reps, weight, and lift type. You can really track every element of your training!

As well as tracking your workouts, you can record your body metrics and track them in a graph. This makes it easy to see your progress visually, helping to keep you motivated and on-track.

Although most features are available on the free version of the app, the Premium version is ad-free and includes more features such as the plate calculator, which we think is definitely worth paying for!

10. GainGuy

Focusing entirely on helping you gain weight, GainGuy is arguably one of the best nutrition apps for bodybuilding.

Food is just as important as working out when it comes to bodybuilding, but many people struggle to gain the weight needed to progress your training. That’s where GainGuy comes in!

With over 10,000 users, it is one of the most popular bodybuilding diet apps out there. Plus, it is completely free!

If you are already following a good program for your workouts but are wondering why you aren’t getting the results you want, GainGuy gives you guidance on nutrition to help you get there.

You can set up a profile with your current weight and height, as well as your weight goals and time frame. The app will then curate a nutrition program personalised to you.

As well as tracking your meals, the GainGuy planner gives you tips on high calories foods specific to your diet and weight goal. It is therefore a great bodybuilding calorie app for beginners, as it teaches you which foods are best for gaining muscle.

The app encourages you to log your breakfast, lunch, dinner and snacks. If you struggle with forgetting to eat, it will send you reminders to eat at mealtimes. Even if you’re vegan, there are easy ways to incorporate more protein into your diet to increase muscle gains.

It also doubles as a bodybuilding meal plan app. There are lots of recipe suggestions for each meal that dictate the calories, protein, carbs and fat. It also tells you what percentage of your required daily calories it provides. There is nothing that this app doesn’t cover!

All of the food data and advice given has been backed by the USDA and UCCS, so you can be sure that you are following genuine nutritional advice.

11. MyFitnessPal

Apple rating: 4.7

Google Play rating: 4.5

Another essential bodybuilding calorie counter app is MyFitnessPal. With over 200 million users, it is one of the most popular nutrition and diet apps on both the Apple App Store and Google Play.

Eating a high-calorie diet is essential if you want to bulk up and gain muscle, but many bodybuilders find that it is harder than it sounds. That’s why tracking your calories is a great way to make sure that your nutrition is complementing your training.

MyFitnessPal makes it easy to input your meals, with over 14 million foods in its database. You can also use their Meal Scan tool to simply take a photo of your food and it will automatically tell you the calories and other macronutrients.

To get the most out of the app, you can input your weight, height, activity level and more to help you achieve your personal fitness goals.

If you’re struggling for inspiration, there are over 250 healthy recipe ideas to help you spice up your mealtimes!

As well as calories, you can also track macros such as carbs, fat and protein. These are essential statistics if you’re wanting to gain muscle or lose fat, making it one of the best nutrition apps for bodybuilding.

There is also a great community aspect to MyFitnessPal. You can connect with others to get meal inspiration, advice on losing weight and getting fit and share your progress.

It is free to download the app, but you can upgrade to the Premium version for £9.99 a month. This includes features such as no ads and more detailed nutrition analysis.

12. Stronglifts 5×5

Apple rating: 4.8

Google Play rating: 4.9

StrongLifts 5×5 is a weightlifting routine app based around the 5×5 program. It involves 3 routines, 3 times a week, at 45 minutes per workout. With over 1 million users, it is clearly a regime that gets results!

If you’re new to weightlifting, this is a great place to start. The app guides you through each workout, telling you which weight to use, for how long, how many sets, how long to rest and more. It does all the hard work for you, so you can simply focus on lifting!

There are detailed videos and written descriptions of each exercise, so you can be sure that you are training with accurate form.

After each workout, you can record the weights, sets and reps used, so you can say goodbye to pen and paper! You can look back at your training using the graphs and tracker, making it easy to see your progress to stay motivated.

The interface is simple, clean and easy to use, so you can easily keep track of your week’s workouts. It is perhaps one of the simplest weightlifting tracking apps, as it just focuses on one specific workout programme.

The free version includes the workout plan, but upgrading to StrongLifts Pro for £4.99/month gives you access to additional features such as warmups, a plate calculator, assistance exercises and more.

13. AtletIQ: Personal Trainer and Gym Workout Routines

Google Play rating: 4.5

With 50 thousand users, AtletIQ is one of the best bodybuilding apps for Android if you want to join a huge community of like minded people.

Whether you want to lose weight or gain muscle, there are over 600 exercises and over 100 training programs to choose from, so you can tailor this app to your goals.

All of the workouts have accompanying videos and photos, as well as detailed descriptions of the weight to use, the amount of reps and rest time.

There are also lots of options for whether you’re at home or in the gym. You can choose to train with machines and equipment such as barbells and dumbbells at the gym, or simply bodyweight exercises if you’re training at home.

You can also bookmark your favourite exercises to create your own personalised workout routines. The ability to add photos and comments to your workouts also makes it an even more personalised experience.

The social element is what makes this is one of the best Android weightlifting apps. You can create a profile and share your workouts with friends and the bodybuilding community, which is essential for keeping you motivated!

Before you go!

We hope that this has helped you find the best bodybuilding app to help you reach your goals!

Whether you’re a beginner looking for workout motivation or simply want to keep track of your progress, there is a weightlifting app for every kind of lifter. So, which one will you download?

If you’re into lifting, chances are you’ll make an amazing personal trainer! OriGym offers a personal trainer diploma to help kickstart your career in the fitness industry. You can download our free prospectus here to read about the full range of courses available.

Many people assume that obtaining the benefits of resistance training is a difficult process more suited for the advanced athlete or gym-goer. If you’re one of these people then it may shock you to learn that you’re far from the truth.

While this type of exercise has numerous similarities with strength training, it is in fact slightly different and therefore has a few varied advantages. For example, if you’re looking to boost your brain function or improve the quality of your sleep, then you’ve come to the right place!

We’re going to explain the various resistance training benefits in this guide, along with the following subtopics:

• What Is Resistance Training?
• Difference Between Resistance Training and Strength Training
• Resistance Training Health Benefits
• What Are Resistance Training Exercises?
• How To Get Started
• How Often Should I Do Resistance Training?
• Risks and Disadvantages of Resistance Training

Before you read on, a lot of this information is conducive to a career in personal training, and you clearly landed on this article for a reason, right?

Why not take a look at OriGym’s CIMSPA PT Diploma while you’re here, or even download our latest course prospectus for a quick and easy way to learn more about our courses!

What Is Resistance Training?

Resistance training involves the performance of physical exercises that are designed so as to improve your endurance and your strength. It is often interchangeably discussed as strength training, however, they’re not quite the same. We’ll explain the difference later on!

Resistance training refers to any exercise where your muscles contract when you lift or pull against resistance. There are many different ways you can strengthen your muscles, both in the gym and at home. Some different types of resistance training include:

• Free weights – such as dumbbells and barbells
• Medicine balls
• Weight machines
• Resistance bands – giant rubber bands that provide resistance when they’re stretched. They provide continuous resistance throughout a movement
• Your own body weight – can be used for push-ups, pull-ups, and squats.

Resistance training commonly uses the technique of progressively increasing the force output of your muscles through increasing the weights that you have to lift, pull, or push against so as to further increase and improve your strength, endurance, and size.

Everyone would benefit from some form of resistance training. It doesn’t matter what your age, fitness level, or experience is, resistance training has many unique fitness benefits that just can’t be achieved through any other form of exercise.

The American College of Sports Medicine recommends that you should perform a resistance training programme a minimum of twice a week. Depending on your fitness goals, practice one set of 8-12 repetitions for muscular strength, or 10-15 reps for muscular endurance.

When properly performed, resistance training can provide significant functional, health, and fitness benefits, which we’re going to be looking at in this article.

Difference Between Resistance Training and Strength Training

Resistance training and strength training are very similar types of exercise but with a small yet significant difference.

Resistance training actually works as an umbrella term under which strength training falls: whilst all strength training is technically resistance training, not all resistance training can be classed as strength training.

This is all down to the individual’s purpose behind the training. If someone is specifically training only to increase their strength then the bodyweight or resistance exercises will be classed as strength training. If you’re training more holistically, say your goal is hypertrophy or improving muscular endurance, then these exercises will be classed as resistance training but not strength training.

Strength training typically involves lifting heavier weights in less reps and more sets with a longer rest in between. This is usually recommended as 1-5 reps of each particular exercise for 5 sets, with around 90 seconds to 180 seconds rest gap in between. The larger rest gap is necessary due to the increased workload put onto the muscles; they need the extra time to recover before the next set.

Now we know the distinction between these, what are the benefits of resistance training specifically? Read on to find out!

17 Health Benefits of Resistance Training

#1 Helps Build Muscle

Perhaps the least surprising of the many benefits of resistance training is that by doing it regularly, you are, in fact, going to be building muscle.

Your goal in resistance training is to challenge your muscles to produce force because that’s what makes them grow. Facing a mass your muscles must accelerate or a resistive force makes it easier for your muscles to produce force.

The best kind of resistance training for building muscles is bodyweight and weights. Dumbbells and kettlebells give you the opportunity to train the body through a variety of movements and ranges of motion, with very little setup. They’re also joint-friendly movements too.

As for body weight, managing your body weight is an incredibly valuable tool for your overall fitness. All the dumbbell curls and lifts in the world won’t help your body strength and fitness if you can’t do a pushup or hold a plank for thirty seconds.

If you want to build your muscle mass, you should aim for training exercises that involve multi-joint motions, such as bench presses, deadlifts, rows, and squats. You can usually move more weight on these exercises than you can on single-joint motions such as lateral raises and bicep curls.

Facing more resistance and challenging your muscles with bigger weights will undoubtedly help your muscles and body grow in size and strength too.

If you want to build and tone up your muscles then regular resistance training will undoubtedly be beneficial for you.

#2 Promotes Weight Loss

One of the most rewarding benefits of resistance training is that it can help you burn calories and fat, and ultimately lose weight!

Many people think that cardiovascular exercise is the only way to burn fat and lose weight, but they’re wrong. Resistance training can also be an excellent way of burning fat and losing weight too!

Whilst resistance training may not get your heart pumping to the same degree as cardio will, it’ll get your metabolism working hard, a crucial element of burning calories and fat.

The higher your metabolism, the more calories you’ll burn, and the easier you’ll find it to lose weight and keep it off.

Try incorporating some of the best metabolism-boosting foods into your diet too.

It’s suggested that building more muscle mass can help burn calories. Estimates suggest that for every pound of muscle, you’ll burn roughly 6 calories per day at rest. Having bigger and stronger muscles also means that you’ll be able to work out for longer, thus giving you the opportunity to burn more calories.

Incorporating strength training into your exercise routines not only burns calories but also increases your lean muscle mass too, which stimulates your metabolism.

If you’re looking to lose weight and burn a few more calories than you normally would on your morning jog, taking up strength training as part of your exercise routine could well be one of the best things that you do!

#3 Improves Bone Density

Improving bone density is easily one of the most important of resistance training’s health benefits for sure!

Strong bodies have strong bones, and resistance training significantly increases bone density. Any weight-bearing exercise in which you’re standing and gravity is lightly pulling down on your body stresses and strengthens your muscles and bones.

Also, every time a muscle contracts, it pulls on the bone that it’s attached to. This stimulates the cells in the bone to move minerals and produce structural proteins, which, yet again, help strengthen and improve bone density.

A benefit of resistance training making your bones stronger is that it can actually help reduce and prevent osteoporosis too!

Briefly, osteoporosis is a bone disease that occurs when the body makes too little bone, loses too much bone, or both. As a result of this, the bones become weak and may be easier to break from a fall, or in more serious cases, from a bump or a sneeze.

Osteoporosis is mainly an issue that older people suffer from.

Resistance training has the ability to not only make your bones stronger but to actually encourage bone growth too, even in the elderly.

A study in 2014, published in the Journal of Family and Community Medicine, just 12 weeks of strength training increased lower spine and femur bone mineral density by 2.9% and 4.9%, respectively.

This is one of the more effective benefits of resistance training for older adults to ensure that you don’t suffer from weak, fragile bones as you age. We’d highly recommend giving resistance training a try!

#4 Boosts Cognitive Function

One of the psychological benefits of resistance training is that it can actually help boost your brain’s health!

Resistance training can help boost your brainpower across your lifetime, however, the effects are probably the strongest in older adults who are suffering from cognitive decline.

In 2016, a study in the Journal of American Geriatrics found that when men and women between the ages of 55 and 86, who suffered from mild cognitive impairment, performed weight training twice a week for 6 months, they significantly improved their scores on cognitive tests.

However, when participants spent their workouts stretching instead, their cognitive test scores declined.

The key to this boost in cognitive function might be down to the fact that resistance training gets the blood flowing. High-intensity strength training increases the flow of oxygen, blood, and other nutrients to the brain.

Aerobic exercise provides greater blood flow to the hippocampus, in particular, which is a region of the brain that is crucial to memory.

Whilst resistance training may not have a huge impact on your cognitive function if you’re young and healthy, it will definitely have some sort of positive impact on older adults suffering from cognitive decline!

#5 Reduces Symptoms of Depression and Anxiety

Another one of the benefits of resistance training is the exercise’s ability to help reduce the symptoms of depression and anxiety, and give your mental health a positive boost!

A study published in the journal JAMA Psychiatry back in 2018 found that people with mild to moderate depression who performed resistance training two or more times a week saw significant reductions in their symptoms in comparison to people who did not.

The findings of this study also suggested that resistance training may be even more beneficial for those suffering from more severe symptoms of depression.

Resistance training has also been found to increase people’s self-esteem. Resistance training has a positive effect on muscle mass and body definition, so it’s unsurprising that people have better body image and belief in their physical capabilities afterwards. Higher self-esteem can also have a positive effect on one’s mental health and wellbeing.

Additionally, resistance training helps reduce feelings of stress. This is because physical activity of any kind causes your body to release endorphins, aka the happy hormone, which can produce feelings of euphoria.

Though both cardio and resistance training stimulate your body to release endorphins, your body actually produces more endorphins in a faster period of time when you’re doing resistance training than it does when you’re doing cardio.

For a boost to your mental health and a general feeling of wellbeing, we highly recommend you giving resistance training benefits a try!

If you want to pursue a fitness career, you can learn about the highest-paying fitness jobs that are available in the industry.

#6 Decreases Risk of Injury

Not only will resistance training make you stronger but it’ll also help reduce your chances of picking up injuries too.

Resistance training helps improve your body’s alignment. When your body is properly aligned, it can easily engage in intense physical activity without any issues. However, if your bones, ligaments, tendons, and muscles become misaligned to one another, they’ll no longer be able to work together seamlessly.

Resistance training involves lots of fluid motions and movements that promote excellent body alignment. This will go a long way towards reducing any risks of you getting injured!

Resistance training also prevents muscle imbalances from happening too. When you’re practising for a specific sport, you tend to work on the muscles that are most commonly used during that specific activity.

Muscle imbalances happen when a certain muscle group becomes stronger than an opposing muscle group. For example, if your hamstrings become very strong, your quadriceps may become too weak in comparison. Not only could this cause the weaker muscles to get tired quicker, but the intense contractions of the stronger muscles could potentially damage the weaker muscles.

Muscle imbalances could also lead to injuries, such as torn ligaments and strained muscles.

Resistance training ensures that your lesser-used muscles stay strong enough to work alongside their opposing muscle groups. A balanced resistance training programme will focus on all muscle groups so as to ensure that you don’t get injured.

As far as the physiological benefits of resistance training go, being able to help prevent injuries is one of the most important.

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#7 Prevents Chronic Diseases

Another one of the huge health benefits of resistance training is the fact that by doing it regularly you can prevent and treat chronic diseases such as diabetes, heart disease, arthritis, and even cancer in the long term.

For people with diabetes, resistance training helps the body respond better to insulin, lose weight, lower your risk for heart disease, and improve the way it uses blood sugar. Studies have shown that resistance training is as good as aerobic exercise at boosting how well your body uses insulin. Doing aerobic exercise as well as resistance training will improve it even further.

Resistance training can also be a great help for people suffering from arthritis. When done properly as part of a larger exercise programme, strength training can support and protect their joints, as well as ease pain, swelling, and stiffness too.

Resistance training can also help lessen your risk of suffering from cancer. Visceral fat is fat that wraps around your abdominal organs. Visceral fat not only increases your risks of developing heart disease and diabetes but can also promote cancer development. It has been shown that visceral fat cells produce high levels of fibroblast, a cancer-triggering protein.

As we know, resistance training can help you lose weight and burn fat, including visceral fat, therefore lessening your chances of developing cancer.

As for heart disease, this has a range of causes, including inactivity, obesity, and having high cholesterol. Resistance training helps tackle these issues, thus lessening your risks of developing heart disease.

If you want to lessen your chances of developing any potentially life-threatening chronic diseases, we highly recommend you incorporating resistance training into your regular exercise routine!

#8 Slows Muscle Atrophy

One of the benefits of resistance training for older adults, in particular, is the fact that it can help slow down the rate of muscle atrophy as they get older.

As we get older, we become more likely to experience age-related muscle decline, also known as sarcopenia. People with sarcopenia experience weakness, loss of stamina, and loss of their ability to carry out physical activities. The reduction in activity then has a knock-on effect, causing you to lose muscle mass over time.

Resistance training, as we know, can help make you stronger and build your muscle mass. Keeping your muscles strong and working on a regular basis can help reduce the risks of you suffering from muscle problems and muscle weaknesses as you get older.

The more strength training you do and the more work you put in, the less likely you are to develop sarcopenia as the years go by!

#9 Improves Sleep Quality

Improving your sleep is another one of the benefits of resistance training that we’re sure the vast majority of people are going to be very, very happy about!

A study from Preventive Medicine Reports has found that adding some strength training into your daily routine can actually help improve the quality of your sleep!

Researchers looked at 23,000 adults in Germany and collected data on how often they do strength training and their sleep quality. They found that sleep following any muscle strengthening exercises tended to be better than sleep on days when resistance training wasn’t used.

Another link between resistance training and having a healthy sleep pattern is related to healing. Sleep, as we know, is a necessary phase for the body to repair its cells and grow and develop new tissues. These processes are governed by fluctuations in the levels of different hormones in the bloodstream.

Evening workouts can help you sleep better. This is because the microscopic damage is done to individual muscle fibres during muscle training, which also boosts muscle growth, elevates the levels of some of these hormones, preparing your body and mind to drift off into a natural sleep.

If you’re still struggling with tiredness then taking some of the top vitamins to combat fatigue can give you a much-needed boost.

It’s also been found that increasing the length and intensity of your strength training can also have a greater effect on your sleep quality, due to the greater demands placed on your muscles. Therefore, your body needs a longer and deeper period of rest to replenish and repair.

The long and short of it is, the more strength training you do, the better you’ll sleep. We reckon that’s a fair deal, don’t you?

#10 Boosts Cardiovascular Health

Whilst building and maintaining muscle mass is a big part of strength training, perhaps one of the most important benefits of resistance training is how much it can help keep your heart healthy.

Studies have suggested that resistance training has a direct impact on your heart. In 2013, a study found that young men who regularly take part in resistance training have better functioning HDL cholesterol than those who didn’t utilise this exercise program. HDL cholesterol is known as good cholesterol because it helps remove other, more damaging, forms of cholesterol from your bloodstream.

It has also been found that resistance training helps improve your blood pressure and triglyceride levels in a similar way to how cardiovascular exercise does. However, resistance training actually has greater benefits on HDL than cardio does!

Having high blood pressure means that you are 3 times more likely to die from heart disease. Improving your blood pressure not only lessens these chances but it decreases your chances of a stroke too, as well as protects your kidneys and increases your lifespan too.

One of the best ways to look after your heart and to ensure that you don’t suffer from any potentially life-threatening heart issues later on in life is to incorporate strength training into your weekly workout routine.

#11 Improves Mobility and Flexibility

If you’re interested in improving your mobility and flexibility, then these next resistance training benefits will be of particular interest to you for sure!

Consistent resistance training through a full range of motion actually improves flexibility, even more so than static stretching does in fact.

In a study comparing resistance training and static stretching, it was found that resistance training improved both joint mobility and body flexibility just as effectively as stretching.

Static stretching improves your flexibility by increasing stretch tolerance and decreasing the pain you feel when reaching a specific muscle length. It doesn’t change the muscle, it just means that you can stretch your muscle more before your brain tells the muscle to tighten.

Resistance training, on the other hand, increases flexibility by changing the structure of the muscle itself.

Each muscle is divided up into fibres that sit in line with one another. Resistance training results in a certain amount of muscle growth, which allows more fibres to sit in the same place. Because each fibre in that space has the same flexibility potential as the fibres that were there before, the muscle can be stretched further!

Increasing your flexibility will also give you a greater range of motion and improved mobility. Improved mobility will see you at a much lower risk of getting injured, experiencing faster recoveries, and will see improvements in your form too during weight-lifting exercises!

When you have optimal mobility you’ll be able to get into better positions, and from those better positions, you’ll be able to generate greater power and strength, which will see you get stronger.

This is another one of the physiological benefits of resistance training that helps both exercise and everyday activities.

#12 Reduces Aches & Pains

One of the particularly important health benefits of resistance training is that by doing it regularly you could potentially relieve yourself of any chronic pains that you’re currently suffering from.

Resistance training is particularly effective when it comes to relieving back pain. This may sound odd, but the aim of resistance training to relieve back pain isn’t to bulk up your muscles, it’s to develop strength, or to be more specific, back strength.

The muscles in your back help keep your spine moving as it should, so the stronger they are, the more likely your spine is to move as it should, thus relieving any back pain. If you have a weak back or weak abdominal muscles, you could be prone to back strain.

But don’t think that it should be just your back that you strengthen. It’s crucial that you strengthen other parts of your body too, including your leg muscles and core too.

Overall body strength can not only lead to less back pain but could make everyday activities, such as lifting, much, much easier to do.

To lessen any arthritis induced pains, resistance training is yet another great option for you. When properly done, strength training can help support and protect your joints and ease stiffness, swelling, and pain too!

However, it can be difficult to start exercising when you already have joint pain: try investing in items such as knee compression sleeves to help gradually relieve aches and pains beforehand.

So if you’re suffering from any form of chronic back pain then this is one of the benefits of resistance exercise that will help you the most!

#13 Improves Endurance

Another one of the impressive benefits of resistance exercise is the fact it can actually help improve your endurance, meaning you’ll be able to keep working out at a higher intensity for longer than you could before.

Many endurance athletes believe that strength training will make them too big or bulky, will lead to injuries, and have no place in their weekly workout schedule. However, contrary to this common belief, a couple of sessions of strength training every week can actually lead to significant gains in endurance performance.

One way that this is true is seen in endurance athletes who do participate in resistance training may recover faster from injuries, reduce muscle imbalances, and prevent overuse injuries more so than an athlete who doesn’t.

A study from 2012 found that cyclists who performed 12 weeks of heavy resistance training, as well as regular endurance training, were able to improve their performances by up to 7% compared to cyclists who only participated in endurance training.

Strengthening your muscles will also play an important role in helping you improve your endurance, something we know for a fact resistance training does. The stronger your muscles are, the longer you’ll be able to work out at a higher intensity. It’s as simple as that!

#14 Improves Balance

One of the more important benefits of resistance training for older adults is the fact that it can help you develop better body mechanics, such as your balance, posture, and coordination.

One study found that strength training reduced the risk of falling in older people who are at a higher risk of falling by up to 40% compared with individuals who did not participate in strength training exercises.

Older people being more susceptible to falling over and having poorer balance is due to the aforementioned sarcopenia, which can lead to muscle weakness as we get older.

Working out with one of OriGym’s best-reviewed Bosu balls can help improve balance fast.

Balance is dependent on the strength of the muscles that keep us on our feet and standing up. The stronger those muscles are, the better our balance is going to be. It’s really as simple as that!

So if you want to work on your balance then forget the tightropes and balancing balls, and get started on reaping the health benefits of resistance training!

#15 Potentially Prevents Dementia

We’ve already mentioned the fact that resistance training can help improve your cognitive function and mental health, but did you know that it can also stave off the progression of dementia in older adults too?

Briefly, dementia is a condition associated with the ongoing decline of brain functioning. It is a general term for loss of memory, language, and other thinking abilities that are severe enough to interfere with daily life.

A literature review published in 2013 reviewed the effects of different types of exercise undertaken by elderly people. The review looked at aerobic exercise (such as walking), balance and stretch classes, and resistance training. It found that those that participated in resistance training produced the best results for improved cognition measurements and memory.

Though resistance training can’t eradicate or cure Dementia or Alzheimer’s disease, the results of this study have shown promise in delaying the onset of the disorder.

As previously discussed in point 4, resistance training can have a positive effect on the cognitive function of older adults who suffered from minor cognitive impairments.

Whilst resistance training isn’t a cure for dementia or Alzheimer’s, the results are definitely promising and a step in the right direction in terms of tackling the disorder.

#16 Improved Metabolic Rate

As we’ve already touched upon previously, one of the many health benefits to resistance training is that it can actually help improve your metabolic rate!

The truth is, the speed of your metabolic rate is largely down to many elements that are quite simply out of your control. Your basal metabolic rate (i.e. the calories you burn for energy) is driven by a variety of factors, including your genetics, sex, and age.

The largest determiner of your metabolic rate though is your total body mass. The more cells in the body, the faster your metabolic rate is. While you can try to eat some of the top metabolism-boosting foods, resistance training can be just as effective.

Building muscle mass is something you can do to increase your metabolic rate, and could see you burn more calories than you normally would. For example, if you add 10 pounds of muscle and lose 10 pounds of fat, you’ll burn 40 extra calories per day. Though this doesn’t sound like much, it can be particularly beneficial in the long term.

Your metabolism also stays elevated after a strength training session due to a process called excess post-exercise oxygen consumption (EPOC). This is also known as the after-burn effect. This means that you’ll continue to burn calories, even after your workout has finished.

Ultimately, whilst building muscle through resistance training may not boost your metabolism a huge amount (it’ll be secondary to most of the other health benefits you experience in strength training), but it’s still worth giving a go, even if it is just to make yourself feel healthy and strong!

#17 Increases Lifespan

As far as health benefits for resistance training go, surely they don’t get much more lucrative than the fact that strength training can actually help increase your lifespan!

Whilst strength training won’t grant you eternal life, there is a link between having stronger muscles and living longer.

Research from the University of Michigan, for example, found that people with low muscle strength are 50% more likely to die earlier than those with stronger muscles!

They also found that it’s your grip strength that’s most important. Researchers discovered that our handgrip strength declines as we get older, and this is bad because our hands are important for being able to live independently as we age.

The researchers came to the conclusion that maintaining muscle strength, in our hands particularly, especially in later life, is incredibly important for longevity and ageing independently.

As previously discussed, as we get older, we get weaker, and as we get weaker, the more susceptible we are to falls and not being able to look after ourselves properly. Therefore maintaining healthy, strong muscles is a vitally important part of growing old.

So, whilst it may not keep you alive forever, the benefits to resistance training will undoubtedly give you the opportunity to stay strong and healthy for a much longer time than those who don’t do strength training exercises.

What Are Resistance Training Exercises?

There are numerous exercises that fall under the term resistance training so whatever your goals, age, or ability, there will be a workout for you. We’re going to provide a few examples that are effective for beginners and advanced.

#1 TRX Workouts

TRX training is a programme that uses specialised training bands to perform TRX exercises. This type of training offers unique advantages in that you have to change your centre of gravity to perform some of the exercises.

It’s an incredibly simple and accessible training method with many of the same benefits as the resistance training benefits that we discussed above, as well as several additional benefits that make it worthwhile taking up.

If you want to find out more about it then read more in our exercise guide on TRX training.

#2 Use Resistance Bands

Similar to TRX training, adding resistance bands into your regular workouts can easily turn your normal training into resistance training.

There are a few different types of resistance bands, including resistance tubes and figure 8 bands, but ultimately they all offer similar benefits. As well as being cheap and versatile, they offer full-body workouts and improved muscle tone.

They’ve become a hugely popular piece of equipment in the exercise industry which means that they’re readily available online and in a lot of fitness shops, as well as some supermarkets.

#3 Bodyweight Exercises

As we mentioned above, bodyweight exercises are classed as strength and resistance exercises as your body acts as the weight or ‘resistance’ that it has to move.

These exercises include the classics, like squats, push-ups, chin-ups, planks, and lunges, as well as the variations and progressions of these exercises.

How To Get Started With Resistance Training

You might think that it will be complicated to start resistance training, but fortunately, it is actually pretty easy!

As we explained above, a lot of the resistance exercises are the typical bodyweight movements that pretty much all gym-goers and athletes use already, so starting off couldn’t be simpler. Even just incorporating squats, planks, and push-ups into your regular workouts will work towards resistance training. These simple exercises are the best way to start resistance training for beginners.

If you’re more inclined to use weights in your workouts then it’s best to start off with a lighter weight than you think you can lift and then gradually increase the weight as you progress. This allows you to practice the proper form of the exercises with less risk of injuring yourself.

Once you are comfortable with the basic exercises it is recommended that you move on to progressions or more difficult exercises to continue building your fitness and strength.

How Often Should I Do Resistance Training?

This is a highly debated topic that has resulted in little to no definitive answer. Some people will recommend resistance training 5 days a week whilst others will strongly disagree.

While that has probably confused you instead of providing sound advice, ultimately the answer all depends on your individual goals, abilities and time.

If you’re looking to build muscle and strength at a faster rate then you should aim to do resistance exercises more often than someone who might be taking more of a relaxed approach.

Regardless of your goals, the key to any successful training program is to find the right balance between exercise and rest. Your body needs time to recover from any workout, so to feel the health benefits of resistance training make sure you incorporate enough rest days into your training regime. For more advice on this, read OriGym’s guide on how many rest days you need.

Risks And Disadvantages Of Resistance Training

As with all forms of exercise, there are certain risks and disadvantages that come with resistance training. However, these are few and far between, so don’t let them put dissuade you from trying out this effective form of training!

Risks

#1 Muscle & Joint Strain

The most obvious, and most common, risk with resistance training is damage to muscles and joints.

As with almost all forms of exercise, the potential for muscle strains or tears is always present, especially for beginners or those that don’t practice proper form and technique before attempting progressive exercises.

#2 Resistance Bands

Whilst resistance bands are generally a safe and effective piece of equipment to exercise with, there is always a minor risk that the bands could snap or you could lose your grip and snap them. This probably isn’t going to cause any major injury but it will definitely hurt!

Try to invest in good quality bands and keep a strong grip on them at all times. Take a look at OriGym’s best resistance bands for some inspiration!

#3 Equipment Use

In a similar fashion to the risk of snapping resistance bands, there is always the risk of dropping workout equipment and causing injury. Unfortunately, this one is a bigger risk as these can cause some serious damage if handled incorrectly.

Always ensure that you can lift the weights, whether that’s dumbbells, barbells, or kettlebells, before using them in a workout as this will reduce the likelihood of you dropping them. This will also reduce the chances of injury as you’ll know that your muscles won’t be overworking to lift the weights. Additionally, asking someone to spot you will increase the safety of your equipment.

Disadvantages

#1 Can Get Complicated

As we now know, resistance training is a term that encompasses a vast range of exercises and workouts. Due to this broad term, it can be more difficult to recognise and incorporate the right exercises and movements into a specified resistance workout, and the further you progress the more complex it is likely to become.

To further exacerbate this disadvantage, you’ll have to learn the right amounts of reps and sets in order to build an effective training programme, and this again can quickly become confusing.

While we can’t detail all of the reps and sets for every resistance training workout, we can offer you a quick and easy home workout builder that can help get you started!

#2 Can Become Expensive

This is much the same with the majority of training types: you can quickly get caught up in the targeted products and equipment that will supposedly increase your efficacy and make your workout better. While there are a few key pieces of equipment that you probably need, most of these products are just gimmicks or unnecessary items.

That being said, as you progress with your resistance training it can be more difficult to find the right equipment and weights to further your training, which is where the expense comes in. Adding weights to your workouts can increase in price. Plus, if you need or want to use more specialised equipment or machines then finding them (either in gyms or for purchase) can end up costing you a small fortune.

Conclusion

If you’re looking to build muscle, get some better sleep, or even add a few years onto your life then resistance training could be the best exercise for you! It’s relatively easy to start and practise, it’s beneficial for everyone and can be incorporated into a number of different fitness regimes.

While it may become a little bit more complicated in the future, this shouldn’t be a huge concern as you don’t necessarily need to do the most advanced or complex exercises to reap the health benefits of resistance training. Just start off easy: squats and push-ups will get you on the right path in no time!

Learning and practising the various types of training is one of the key parts of being a personal trainer. If you’d like to learn more and impart that knowledge to others then sign up for OriGym’s personal training diploma today!

Download your FREE course prospectus for all the information on our courses and services.

Sources:

1. American College Of Sports Medicine (n.d.). Physical Activity Guidelines Resources. [online] www.acsm.org. Available at: https://www.acsm.org/read-research/trending-topics-resource-pages/physical-activity-guidelines.
2. Bennie, J.A. and Tittlbach, S. (2020). Muscle-strengthening Exercise and Sleep Quality among a Nationally Representative Sample of 23,635 German Adults. Preventive Medicine Reports, 20.
3. Bherer, L., Erickson, K.I. and Liu-Ambrose, T. (2013). A Review of the Effects of Physical Activity and Exercise on Cognitive and Brain Functions in Older Adults. Journal of Aging Research, [online] 2013, pp.1–8.
4. Bird, S.R. and Hawley, J.A. (2017). Update on the Effects of Physical Activity on Insulin Sensitivity in Humans. BMJ Open Sport & Exercise Medicine, [online] 2(1), p.e 000143.
5. Cadore, E.L., Rodríguez-Mañas, L., Sinclair, A. and Izquierdo, M. (2013). Effects of Different Exercise Interventions on Risk of Falls, Gait Ability, and Balance in Physically Frail Older Adults: A Systematic Review. Rejuvenation Research, 16(2), pp.105–114.
6. Gordon, B.R., McDowell, C.P., Hallgren, M., Meyer, J.D., Lyons, M. and Herring, M.P. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms. JAMA Psychiatry, 75(6), p.566.
7. Hansen, E.A., Rønnestad, B.R., Vegge, G. and Raastad, T. (2012). Cyclists’ Improvement of Pedaling Efficacy and Performance After Heavy Strength Training. International Journal of Sports Physiology and Performance, 7(4), pp.313–321.
8. Mavros, Y., Gates, N., Wilson, G.C., Jain, N., Meiklejohn, J., Brodaty, H., Wen, W., Singh, N., Baune, B.T., Suo, C., Baker, M.K., Foroughi, N., Wang, Y., Sachdev, P.S., Valenzuela, M. and Fiatarone Singh, M.A. (2016). Mediation of Cognitive Function Improvements by Strength Gains After Resistance Training in Older Adults with Mild Cognitive Impairment: Outcomes of the Study of Mental and Resistance Training. Journal of the American Geriatrics Society, 65(3), pp.550–559.
9. Morton, S.K., Whitehead, J.R., Brinkert, R.H. and Caine, D.J. (2011). Resistance Training vs. Static Stretching: Effects on Flexibility and Strength. Journal of Strength and Conditioning Research, 25(12), pp.3391–3398.
10. Science Daily (2013). When It Comes to the Good cholesterol, Fitness Trumps Weight. American Physiological Society.
11. Shanb, A. and Youssef, E. (2014). The Impact of Adding weight-bearing Exercise versus Nonweight Bearing Programs to the Medical Treatment of Elderly Patients with Osteoporosis. Journal of Family and Community Medicine, [online] 21(3), p.176.
12. University of Michigan (2018). People with Low Muscle Strength More Likely to Die Prematurely. [online] University of Michigan News. Available at: https://news.umich.edu/people-with-low-muscle-strength-more-likely-to-die-prematurely/ [Accessed 8 Apr. 2021].

The benefits of deadlifts are copious, and with so many variations to perform you can choose to target different muscle groups, work towards different goals, and generally tailor your workout to fit your individual needs.

That alone is one of the biggest benefits of deadlift exercises; few other exercises offer this level of customisation.

Deadlifting is the perfect choice if you want an exercise that’s simple and safe to perform, yet can be scaled up or down depending on your needs. In this article, we will answer all of your deadlift queries, including deadlift benefits, risks and what they are.

Contents:

1. What is a Deadlift?
2. Benefits of Deadlifts
3. Deadlift Risks
4. Deadlift: Sets, Reps and Rest
5. Muscles Targeted By Deadlifts

Before you read on, check out our L3 PT Diploma if you’re interested in pursuing one of the lucrative rewarding careers in the fitness industry! Download our course prospectus to learn more!

So, before we jump into the benefits, we should probably start by explaining what a deadlift is.

What is a Deadlift?

The deadlift is one of three main compound exercises hailed by powerlifters and bodybuilders, alongside squats and bench presses. It is a relatively simple movement, although its many variations make it extremely versatile to cater to all fitness levels.

In its most basic form, the deadlift involves lifting a bar/barbell to the level of the hips by driving your hips forward and maintaining a flat back, and then returning it to the floor under control. This might sound undemanding, but deadlift exercises are extremely effective and favoured by weightlifters and fitness enthusiasts around the world.

The deadlift is a fundamental exercise that helps to build muscle, increase flexibility and improve balance and posture.

It is also one of the safest exercises around when performed correctly. The position of the bar makes deadlifts substantially safer than most other weight training exercises. The bar isn’t going above your head, so there’s no chance of getting crushed or injured, and if the weight becomes too much you can simply drop it.

There are plenty of variations to choose from, but since this basic principle remains unchanged, they’re all safe and great for beginners.

Benefits of Deadlifts

#1 – Promotes High Level Fat Loss

One of the most profound health benefits of deadlifts and lifting weights is their ability to burn more fat than simply dieting, or dieting combined with cardio exercise alone.

In short, deadlifting engages a number of major muscle groups within the body, which simultaneously triggers high levels of fat loss by burning a large number of calories at once. The number of muscle groups engaged means deadlifting comes close to being considered a full-body exercise and thus helps to speed up the body’s metabolism.

In addition to its impact on strength the deadlift exercise benefits those looking to boost their weight loss, but in a way that is safe.

Studies have even shown that deadlifting burns more calories per workout than a running on a treadmill does, and this makes a great deal of sense when you consider just how many muscle groups are harnessed or utilised by this exercise.

To name but a few, the deadlift works the glutes, abdominals, calves, mid and lower back, hamstrings, quads and inner thighs.

That equates to a lot of exerted energy and a lot of calories burned, much more so than most other exercises. By working out so many muscles simultaneously, deadlifting simply requires a lot of energy which, in turn, burns fat at a rapid pace.

Moreover, deadlift workout benefits are long-term. Muscle tissue within the body is metabolically more active than fat tissue and burns more calories, and so the more muscle you have, the bigger your resting energy expenditure.

This means that your body burns more calories while in a state of rest. By performing deadlifts regularly, you will not only lose weight, but you’ll be able to transform your body into a calorie-burning machine!

In a 2016 article published in the ACSM’s Health and Fitness Journal, the research concluded that deadlifting burns more calories than a large number of other exercises.

According to the report, the only other exercise that burns more calories than the deadlift is the barbell back squat, which similarly uses many muscle groups in both the lower and upper body. By performing exercises that burn a greater number of calories, this will in turn boost your total calorie expenditure, and therefore directly aid weight loss over time.

Deadlifts positively impact your RMR (Resting Metabolic Rate). That means a higher metabolism in the long run, so you will burn more calories even whist sitting down and doing minimal.

#2 – Strengthens the Core

It’s no secret that some of the best health benefits of deadlifts are reserved for the core.

The reasons for this are quite simple. For a start, when you go into the manoeuvre it is important to engage your core as this will offer support throughout the performance of the lift, and ensure that your body remains stable and your lower back is protected as you lift and lower the weight.

Simply bracing your core properly and applying the correct breathing technique is enough to work this muscle group, but the benefits of deadlifts for the core go much further.

Lifting a heavy weight requires a great deal of stabilisation from the core muscles, as they’re forced to work exceptionally hard to remain balanced.

When you brace your core, you create intra-abdominal pressure which then transfers to the surrounding areas of your hips and lower back, and influences how much force you can push through them. Intra-abdominal pressure is proven to increase muscle strength and develop a strong core.

If you need more assistance on how to engage your core, we have you covered with an entire guide that walks you through it step-by-step.

Moreover, there are many deadlift variations designed specifically to target the core area. Single leg deadlifts, for example, force the core to make constant yet small readjustments throughout the movement. This places the muscle group under added pressure, and forces it to work harder.

A conditioned core is fundamental to all movements including weight transference and balance, and you’ll certainly feel the effects and benefits in everyday life.

Core strength is one of the most sought after and potentially best benefits of deadlifts for females and males. The core is made up of several muscle groups, and few other exercises engage them all so effectively; that is why deadlifts are often considered to be close to being a “full body” exercise.

Plus, developing your core will allow you to push ahead with more difficult or complex exercise variations in the future.

#3 – Improves Posture

Perhaps one of the less commonly lauded benefits of deadlifts is their direct aid in improving posture when they’re performed regularly.

Though it may not strike you as being a huge deal, bad posture actually carries a number of negative side effects, including back, neck and shoulder pain, a misaligned spine, and even decreased mobility. With time, bad posture can develop from stooping whilst you’re sat, to slouching when you walk and overall taking a toll on your spinal health.

Deadlifts require you to keep your spine fully straight throughout the movement, and this alone has been shown to provide the necessary benefits for correcting poor posture.

Moreover, one of the primary focal points of a deadlift is the lower back. When performed correctly, the exercise targets and conditions the lower back muscles and works to strengthen them, and with a strong back comes good posture.

Having a strong core (which, as we mentioned is another benefit of deadlifts) is also vital for good posture, as the core is a crucial area of support for the entire body.

You can improve your posture whilst you’re working from the comfort of your own home; OriGym’s guide on the best yoga ball chairs provides an array of options to assist maintaining a strong position whilst you’re seated.

In short, deadlifts improve bad posture through a mixture of developing good habits; increasing muscle strength in the back and core and maintaining a straight and aligned spine throughout the lift.

Improving posture is one of the most valuable health benefits of deadlifts and yet another reason to incorporate these exercises into your fitness routine.

#4 – Improves Bone Density

One benefit of deadlifts that has minimal scientific research surrounding it (yet holds confirmative results) is their ability to increase bone density. Deadlifting is proven to both promote new bone growth while maintaining existing bone structure.

Current research indicates that the long-term benefits of performing deadlifts not only promote an increase of bone density in younger populations, but they may also help maintain that increase well into the later stages of life when we naturally lose bone density.

As we age, our bone density decreases; even more so following menopause in women. The older we get, the more susceptible we become to the likes of osteoporosis, a disease that weakens the bones so much to the point that they can break easily.

In a 2011 study exploring the changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women, researchers found that through committing to a 6-month resistance-training regimen which included deadlifts, the subjects all experienced an improvement in bone mineral density.

Though the results were more prominent in young men, the majority of subject’s results offered supportive findings.

This theory also applies to the other powerlifting compound exercises we mentioned earlier (the bench press and squat), which were also measured during this experiment.

Additionally, a 2015 study conducted by University of Missouri offers further support for this claim, as their study also highlighted that certain weight lifting exercises, with particular focus on deadlifts, may increase bone mass.

The researcher concluded that exercise-based interventions work to increase the bone density in healthy middle-aged men with low bone mass. These exercises could be prescribed to reverse bone loss associated with aging.

Therefore, by implementing deadlifts into your routine, you’re not only benefiting your muscle growth in the short term, but you’re helping your future self preserve it, which will benefit your health in later years. Combine deadlifting with a supplementation of L-Glutamine for optimal results in supporting bone density, too!

#5 – Prevents Injury

Many of the aforementioned deadlift benefits are a direct result of the strength the body is pushed to build and develop when performing this exercise, and its prevention of injury is another that stems right off the back of that.

Contrary to popular belief that deadlifts can cause significant damage to the back (though true if not performed correctly!), some may be surprised to discover that in those that have already suffered a back injury, deadlifts can in actual fact help you during the recovery process.

The deadlift, in all variations, involves the lower back muscles and is consistently working to strengthen them. By strengthening the lower back muscles, this in turn has a direct effect on preventing any future potential back issues.

If performed using the correct form, deadlifts can help prevent lumbar injury (injury to the lower back) by strengthening the lumbar spinal extensors, which are the dominant stabilisers of the lower spine.

As well as the deadlift benefits for lower back injuries, they’re also effective in making your shoulders and neck more resistant to injury as they work the entirety of the posterior chain, strengthening the upper body which has a direct effect in reducing potential injuries.

You may want to give OriGym’s common weightlifting injuries and prevention guide a thorough read before performing deadlifts to ensure that you’re doing everything in your power to avoid injury.

Furthermore, if your muscles, bones, ligaments or tendons become misaligned, this will prevent them from working together efficiently and therefore negatively impact the way they’re supposed to function naturally. Strength training exercises (deadlifts more specifically) require fluid movements that promote a greater body alignment, which as a result will significantly reduce your risk of injury.

#6 – Increases Hormones

One of the more subtle benefits of deadlifts is their ability to increase the levels of essential hormones within the body.

The number of lifts that enables an individual to do this may vary from one person to another depending on their individual ability and fitness levels, however the general guidelines suggest that by performing between 8-10 lift repetitions with heavy weights (roughly 75% of the limit you can lift for a single repetition), the growth hormone and amount of testosterone both increase as a result.

The growth hormone is produced by the pituitary gland and it enhances a number of functions, including fat loss, bone strength, tissue healing and muscle growth – all desirable fitness goals.

In order to increase the production of the growth hormone, it is suggested to do so through intense training and keeping your rest periods under 90 seconds for optimal effects.

Testosterone, on the other hand, is the primary anabolic hormone that improves muscle repair and muscle growth. Though men typically produce a significantly greater amount of testosterone compared to women, women still produce the hormone and reap its benefits and effects.

Generally speaking, performing heavy deadlifts following the same guidelines that we set earlier with short rest periods can increase your production of testosterone. To increase testosterone production, we would recommend avoiding high-repetition sets with light weights as they do not offer the same effectiveness.

#7 – Promotes Glute Gains

Deadlifts definitely deserve their holy grail status in the fitness industry, particularly when it comes to lower-body or leg days, as they work many of the major muscle groups found within the hips, lower back and legs.

While deadlifts are most definitely a full-body burner, they provide extra effectiveness for certain muscle groups – namely, the glutes (scientifically titled the ‘gluteus maximus’).

In addition to the aesthetic benefits that come with building the glutes, the gluteus maximus is the biggest muscle in the human body and when compared with the other main powerlifting exercises, nothing targets them as greatly as the deadlift.

Strong glutes transfer to better power, endurance and pain prevention, in theory making them the engine that drives your machine.

In a Western Michigan University study that looked into the effects both Romanian deadlifts and the conventional deadlift had on the glutes (as well as the subjects rectus femoris and biceps femoris), the researchers found that the conventional deadlift caused greater response than the romanian deadlift, and was confirmed as a powerhouse movement for building the glutes.

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#8 – Appropriate For All Fitness Levels

While popular belief may have you picturing a ripped bodybuilder when you think of a deadlift manoeuvre, deadlifting can in fact be altered to accommodate and benefit all fitness levels; from beginner all the way to Strongman competitors!

For those who want to reap the vast benefits of a deadlift but do not yet possess the strength to pile heavy plates onto a barbell, this can be rectified by switching to lighter plates as you adapt to the movement.

Lighter plates will allow an individual to master the correct technique, whilst gradually building up strength and simultaneously harvesting the deadlift’s advantages.

As a person’s strength increases, this can of course be approached by simply adding more weight onto the bar incrementally; the correct term for this is ‘progressive overload’.

This is perhaps one of the most overlooked benefits of deadlifts, as there is absolutely nothing to suggest that absolute beginners shouldn’t attempt to perform them. As long as they are in good health, they will benefit from performing them.

If you’re new to fitness or just starting out with strength training, we think you will find our buyer’s guide on the best resistance bands for building strength an insightful read, as well as beneficial for your deadlift progression.

It is important to take note on our emphasis on a gradual increase in weight when starting out with progressive overload. Experts suggest that once you’re able to execute a deadlift with ease using a given weight, this should be increased by approximately 5-10 pounds per set.

However, if there comes a time where you begin to compromise your form or you feel any pain, you should regress back down in terms of the weight that you are lifting, otherwise this could result in injury.

#9 A Number of Variations

Similarly to the former deadlift benefit, you can adapt a deadlift to your fitness level by utilising different variations of the exercise.

Once you have perfected your technique for the conventional deadlift, which is essential before attempting more advanced variations, there are a number of ways which allow you to switch up the movement and target slightly different muscle groups.

For instance, in a 2016 study published in the Journal of Strength and Conditioning Research, researchers explored the difference in muscle activation and power characteristics when a deadlift is performed with both straight and hexagon barbells (known as Hex Bar Deadlifts).

The study found that in comparison to the conventional deadlift, the hex bar deadlift works the quadriceps muscles more, whereas the straight barbell utilises more of the hamstring and lower back muscles.

Additionally, a 2017 study published in Sports found that most people could lift significantly heavier weights when performing hex bar deadlifts, as well as perform faster repetitions with greater power outputs. The increased speed could have a significant effect on training outcomes and could be more beneficial for athletes wanting to be more explosive.

In order to advance in both deadlifting, along with most forms of fitness, it is always good to combine your training with an appropriate diet. If you’d like to develop your nutrition knowledge, why not complete your nutrition training with OriGym?

Furthermore, there is a much longer list of deadlift variations that target different fitness levels, to name a few:

• Romanian deadlifts: Legs are kept straight (with soft knees) for the entire exercise, placing extra emphasis on the hamstrings.
• Sumo deadlifts: Legs are positioned in an extra-wide stance, targeting the quads and hamstrings more than the back and core.
• Single-leg deadlifts: Advised more so for intermediate-advanced levels, as the name suggests, this variation is performed by shifting all the body’s weight to one side, engaging your core and keeping one leg off the ground. This helps to improve balance, stability and core control.

Deadlift Risks

Any exercise can lead to injury if performed incorrectly, and a deadlift may present a greater threat since you are utilising more muscles than you would in most other movements.

However, deadlifts can only present cause for concern in those who do not perform them properly. In fact, most research would tell you that one of the primary benefits to deadlifts is that they’re perhaps one of the safest weightlifting exercises.

When executing a deadlift, there is no worry that the weight could drop onto you, or that you could be pulled backwards; when presented with an issue, you can simply drop the barbell.

However, what about when a deadlift is not performed correctly? Though there is limited research reporting the occurrence of specific injuries related to deadlifts, four deadlift-related studies described the following risks attached to the exercise: fractures, muscle ruptures, various lower back injuries and meniscus tears.

• Muscle ruptures
• Various lower back injuries, particularly sprain or strain of the lumbar spine
• Tricep and bicep tear
• Pop your spinal column
• Shoulder pain (from mild to severe)

While we know that all sounds scary, and rather painful, we do not want this to put you off incorporating this highly effective exercise into your training routine, as generally speaking, it is renowned for its safe nature.

If you find injury prevention and sport physio particularly interesting, why not turn this into a rewarding career where you can help and inform others on the topics? Here at OriGym, we are the providers of a Level 4 Lower Back Pain Management course where you will develop the skills to assist clients with back pain management and recovery.

Deadlifts: Sets, Reps and Rest Gaps

One of the most frequently asked questions in the world of lifting weights is “how many reps of an exercise should I do?” – and the reality is, that depends entirely on the desired goal of the individual.

Deadlifts can be incorporated into all training regimes, whether you’re training for strength, muscular hypertrophy or muscular endurance.

Here we will break down how you should train deadlifts to achieve each of the aforementioned fitness objectives. This guidelines generally applies across the board of all exercises, so you can utilise this to the majority of exercises within your training.

First, let us define what each of the goals aims to accomplish:

Strength – the goal in strength training is to maximise the amount of force produced with the primary  muscles. This form of training aims to build muscle, increase strength and build durability with load bearing activity.

Muscular Hypertrophy – to put it simply, the goal in hypertrophy is to increase muscle size.

Muscular Endurance – as the name suggests, muscular endurance training works to improve the ability of a muscle to repeatedly exert force over a period of time.

Lets begin with the repetitions (reps). The reps are the number of times you complete a single exercise before taking a rest.

• When training for strength, sets should consist of 1-5 repetitions.
• When training for muscular hypertrophy, sets should consist of  6-12 repetitions.
• When training for muscular endurance, sets should consist of 12+ repetitions.

Sets & Rest Gaps

The sets are the number of cycles of reps that you complete (e.g. you perform 3 sets of squats for 8 reps). Different rest periods are required for the different types of training as when you lift heavier, it utilises more work from the nervous system, therefore needs longer rest to delay fatiguing and enable for better consistent performance.

• When training for strength, you should perform 2 sets of each exercise with around 90-180 seconds of rest between sets.
• When training for hypertrophy, you should perform 3 sets of each exercise with around 60-90 seconds of rest between sets.
• When training for muscular endurance, you should perform 5 sets of each exercise with around 30-45 seconds of rest between sets.

Muscles Targeted By Deadlifts

As we have mentioned throughout the article, a deadlift is a top compound exercise due solely to how many muscle groups it works simultaneously, many even refer to it as the “king” of all exercises for that reason alone.

We’ve touched briefly on the muscles it works, however here is a brief summary of all the muscles included in this one movement to truly highlight just how many people, no matter what the fitness goal, would benefit from deadlifting (here’s a hint: everyone).

First of all, we need to split it into two categories:

Deadlift Prime Movers

The prime movers, sometimes known as the agonist, are the muscles that are responsible for the primary force that drives the movement. In a deadlift’s case, these muscle groups are:

• Glutes
• Hamstrings
• Lats – the agonist at initiation of pull

Synergistic and Stabiliser Muscles

Generally speaking, the synergistic and stabiliser muscles are the groups of muscles that affect how a movement is produced and executed. They encourage the strength of the prime movers, joint stability and have the capability to boost activation throughout various ranges of motion, however, may not be active throughout the entire movement like the prime movers are.

In terms of a deadlift, these muscles are:

• Obliques
• Traps
• Quads
• Forearms
• Rhomboids
• Soleus (a broad muscle in the lower calf)
• Gastrocnemius (chief muscle of the calf of the leg)
• Rectus Abdominis (also known as the “abdominal muscle”)
• Erectors (group of muscles and tendons than run nearly the length of the spine on the left and right)

Conclusion

That rounds up our list of the deadlift exercise benefits. Deadlifting has long held a strong reputation in the fitness industry, and following our research, it’s easy to see why.

With its benefits ranging from physical and aesthetic effects, to long-term health advantages, we would encourage all who can to implement this versatile exercise into your fitness routine. With so many variations, most people can perform some version safely, but there are some exceptions.

Generally it is recommended that if you struggle with spine or hip mobility, you shouldn’t jump straight into performing a deadlift. Instead, work on improving your mobility moves. Additionally, those who struggle with back pain should consult a fitness professional prior to attempting a deadlift or simply avoid them all together as they can cause more damage.

However, for those who can perform a deadlift safely and properly without pain or strain, the many benefits of deadlifts are well worth it.

Want to take your knowledge of fitness to the next level? Become a personal trainer with OriGym where you can enrol on a L3 PT Diploma. You can download our course prospectus today for all the information you need.

Sources

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2. Pamela S. Hinton, Peggy Nigh, John Thyfault, Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: A 12-month randomized, clinical trial, Bone, Volume 79, 2015.
3. Vecchio LD, Daewoud H, Green S. The health and performance benefits of the squat, deadlift, and bench press. MOJ Yoga Physical Ther. 2018;3(2):40‒47. DOI: 10.15406/mojypt.2018.03.00042.
4. Almstedt, HC, Canepa, JA, Ramirez, DA, and Shoepe, TC. Changes in bone mineral density in response to 24 weeks of resistance training in college-age men and women. The Journal of Strength and Conditioning Research 25(4): 1098-1103, 2011.
5. Lake, J.; Duncan, F.; Jackson, M.; Naworynsky, D. Effect of a Hexagonal Barbell on the Mechanical Demand of Deadlift Performance. Sports 2017, 5, 82. https://doi.org/10.3390/sports5040082.
6. Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Galpin, Andrew J.; Costa, Pablo B. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells, Journal of Strength and Conditioning Research: May 2016 – Volume 30 – Issue 5 – p 1183-1188 doi: 10.1519/JSC.0000000000001352

You might have seen people using medicine balls in the gym, but did you know that there are tons of benefits of medicine ball training that could help you specifically?

If you’re unsure about this type of training then you’ve clicked on the right article. We’re about to explain exactly why incorporating medicine balls into your fitness regime is seriously worthwhile!

You might be thinking “what is a medicine ball good for?”, so we’ve listed 9 of the top benefits of medicine ball training and how they’re helpful to you.

Before you read on, check out our CIMSPA endorsed L3 PT Diploma if you’re interested in a financially rewarding career in the fitness industry!

What is Medicine Ball Training?

Medicine balls are firm, weighted balls that are available in varying sizes, from 2 to over 110 pounds, and come in several variations including inflatable, rubber, or grip balls.

There are also specifically designed medicine balls: some are fitted with straps for Russian Twists and Toe Taps, and some slam balls are filled with sand or gel to absorb impact.

Medicine balls are thought to have evolved from an invention by the Greek physician Hippocrates, “The Father of Medicine”, who used weighted balls to aid injury recovery in patients. It has also been suggested that medicine balls were used as strength and conditioning fitness equipment by ancient gladiators.

Today, medicine balls are often used as weights during workouts to work towards progressive overload. Medicine ball training is the integration of this equipment and training style into a broader programme (it’s not a complete training programme by itself).

One of the most valued medicine ball training benefits is the effective development of strength, balance, and endurance – three of the key elements of total body fitness.

The benefits of medicine ball training are varied: this type of training can benefit rehabilitation from injury, enhance strength training and sports performance, and add a resistance element into metabolic workouts.

Medicine ball training is becoming increasingly popular, as it works a huge range of muscle groups and many of the explosive exercises done with medicine balls incorporate functional movements.

This positively improves athletic ability by mirroring the same movements that are needed on the field, in the ring, or on the court.

When choosing a medicine ball size and weight for your training programme, be sure to pick a ball that’s heavy enough to slow you down but not so heavy that control, form, or range of motion are negatively affected.

Benefits of Medicine Ball Training

Standing the test of time as possibly one of the oldest forms of athletic training, medicine ball training advantages (and disadvantages!) have adapted over time: here are 9 of the top benefits of using a medicine ball.

#1 – Building Strength

One of the greatest advantages of medicine ball training is that these exercises utilise a huge range of movement, which is effective for strengthening the hamstrings, glutes, and abdominals in total body strength training.

Through short, high-impact, high-intensity movements, medicine ball training offers the ability to generate higher levels of explosive strength, which is essential for most competitive sports (especially rotational sports such as baseball, tennis, and golf).

Medicine ball training does this by introducing a heightened focus on acceleration as well as mass, whereas traditional weight training overlooks acceleration and only focuses on increasing mass by lifting heavier weights.

If you’re wondering why acceleration is important then consider Newton’s Second Law of Motion: Force = Mass x Acceleration. Acceleration in conjunction with mass is integral to force, and therefore key to increasing the ability to generate greater force effectively.

The same principle applies in strength training, so one of the benefits of medicine ball training is that it explores how force can be increased by accelerating the medicine ball, essentially moving a weight at high-speed. The result is the build-up of explosive, powerful, whole-body strength.

Training clients for strength is a highly sought after role: find out how to become a strength and conditioning coach and join this lucrative industry. After all, the strength and conditioning coach salary is pretty good!

Core strength in particular is targeted by medicine balls with exercises such as Medicine Ball Throw Downs benefiting the development of multi-directional, functional core strength. Plus, many bodyweight exercises can be adapted to include medicine balls, or weights, increasing their efficacy and benefits.

The Russian Twist and Wood Chopper exercises are also brilliant movements to engage the abdominal wall, and medicine balls are an easy way to add resistance to core-focused workouts.

#2 – Explosive Power

Alongside building strength, two additional benefits of medicine ball training are increased power and explosiveness.

In a 2006 study of 69 high-school students over 6 weeks it was found that students who participated in a medicine ball training program made significant gains in measures of speed, agility, power, and muscular endurance compared to regular physical activity.

The study states:

“The primary finding of this investigation was that regular participation in a progressive medicine ball training program produced greater magnitudes of improvement in muscular fitness and specific motor performances than traditional physical education lessons in high school students after short-term training.” (Faigenbaum and Mediate, 2006)

This is one of a number of studies that provide similar evidence for these benefits of medicine ball training.

This type of training involves a weight element combined with functional movements. The two trained together, whilst incorporating both elements of Newton’s Second Law of Motion (force and acceleration), offer highly effective explosive power training.

Exercises such as the Medicine Ball Explosive Pass or the Overhead Toss, for example, require a sequence of coordinated movements and force generation, increasing strength in the back extensor muscles, thereby increasing the overall power of your throws.

The benefits of Medicine Ball Slams performed in 30-second sets not only include developing power but also improved strength and endurance, both of which are vital for enhanced sports performance.

Similarly, incorporating an appropriate weight medicine ball into high-intensity interval training (HIIT) can raise the difficulty of your training programme whilst allowing you to train for increased power.

#3 – Balance and Posture

Good posture and spinal alignment depend on a strong core, and the majority of everyday and sports-related activities require core engagement and balance. The benefits of using a medicine ball extend into improving overall posture and balance thanks to the fact that medicine ball training is a brilliant way to strengthen the core muscles.

The main core muscles include the multifidus, the rectus abdominis, the transversus abdominis, the external obliques, the internal obliques, the quadratus lumborum, and the lumbar erector spinae.

Check out OriGym’s guide on how to engage your core to make sure you’re doing it properly!

Medicine ball exercises work the core muscles through a range of movements that impact balance, posture, and flexibility, whilst also training intermuscular coordination.

The benefits of a medicine ball workout means they are commonly used in athletic training, for example to throw an athlete off balance and to work the deeper muscle groups that are important for balance and posture, thereby improving overall athletic performance.

This is the reason top-level athletes warm-up or train with medicine balls. When used in competitive sports, the medicine ball can boost speed, accuracy, perception,and awareness of how your body is positioned.

Not only is working your deep core muscles important for athletic training, but it’s also important for exercising safely in general and helps with performing everyday movements.

Interested in exploring medicine ball training for balance and posture? The challenge to balance and focus of Medicine Ball Push Ups benefits makes it an effective exercise to incorporate into your regular routine.

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#4 – Cardiovascular Fitness

Having good cardiovascular health is a common goal when starting training programmes, and increased cardiovascular fitness is another one of the benefits of medicine ball workouts.

A 2018 study found that medicine ball training requires the same cardio demand as intermittent running or cycling.

The study stated:

“Given the known neuromuscular benefits of resistance training, MBIT [medicine ball interval training] performed at the requisite weekly frequency has the potential to enhance both cardiometabolic and neuromuscular fitness.” (Faigenbaum et al., 2018)

This means that medicine ball training is as effective, if not more, as running or cycling for maintaining a healthy heart.

This is because medicine ball exercises are generally full-body movements that combine cardiovascular and strength training at the same time.

For example, exercises such as Medicine Ball Slams benefit cardiovascular health as they require total-body engagement, speed, and explosive power to slam the medicine ball down.

The muscles worked in this exercise include the shoulders, triceps, glutes, back, and hamstrings, while the core redirects energy into the movement. Ultimately, this builds overall power and strength, but also spikes the heart rate, boosting cardiovascular health.

Medicine Ball Slams are a beginner-friendly exercise that develops explosive power. They are also a brilliant way of working on fast, high-power moves (such as Squat Jumps, Box Jumps, and Speed Skaters) that also offer a cardio workout to improve your cardiovascular fitness.

If you’re particularly interested in muscular endurance and body conditioning as well, then completing 40 seconds of explosive Medicine Ball Passes in sets of 4 will put your body to the test and get your heart pumping.

#5 – Fat Burning Capacity

When exploring medicine ball training benefits, it’s important to note that this type of training can be “metabolic” with bouts of high-impact, heart-rate-revving sets that will maximise your calorie burn both during and after your workout.

General metabolic training (or metabolic resistance training) consists of executing short but intense compound exercises with minimal rest intervals in between, with the purpose of amplifying calorie burn before and after exercising.

It’s important to incorporate the right amount of rest days into your training regimen if you’re regularly doing metabolic workouts. Read our article on the importance of rest days and how many you need to make sure your training plan is right.

High-intensity metabolic circuits with medicine balls incorporate two old-school pieces of equipment: light-to-moderate weight medicine balls and resistance bands, with movements that ramp up power output and burn fat.

By incorporating medicine ball training elements into normal metabolic training, you’ll be building strength and power along with burning fat and calories.

For muscles to train at this intensity it takes huge amounts of energy, and consequently, the metabolism rate becomes elevated due to EPOC (Excess Post-Exercise Oxygen Consumption). This is the increased consumption of oxygen that is needed to help the body restore itself and rebuild muscle after intense exercise.

This means that overall calorie burn is extended for hours post-exercise. This offers huge benefits in the amounts of fat burnt, and it requires a shorter amount of time exercising than that of other non-metabolic exercises.

Furthermore, due to the compound nature of the majority of medicine ball exercises, this metabolic effect is easier to induce through some more regular medicine ball training workouts as well!

#6 – Functional Movement

Unlike traditional weight training using barbells and dumbbells, the twisting, turning, and bending of medicine ball exercises demands multiple muscle groups to engage at once: a form of compound and functional movement.

Medicine ball training works through all 3 planes of motion: frontal (a vertical plane that separates the body into anterior and posterior halves), sagittal (a vertical plane that separates the body into right and left halves), and transverse (a horizontal plane that separates the body into upper and lower sections).

There are only a small number of body movements that only use one plane of motion, and the simplicity of these movements means that it’s much more beneficial to incorporate multi-planar training, such as medicine ball training, to build fitness effectively

The effect of this in regards to medicine ball training benefits is that it enhances athletic performance by replicating more natural and functional movements whilst still increasing heart rate, calorie burn, and building strength and power.

The increased variety in movements with medicine ball exercises means that you can train movements not necessarily found in other strength training programmes: exploring exercises in the different planes of motion means identifying and targeting muscle weaknesses is much easier.

Not only that, but better functional movement means day-to-day activities which require similar movements to medicine ball exercises, such as carrying shopping or playing with your children in the park, also become easier!

#7 – Lower Risks, Higher Safety

For beginners new to fitness, perhaps with poor coordination and/or balance, some exercises require more complex technical skills and could pose a safety risk.

Similarly, if inexperienced trainers or athletes don’t possess a great foundation of strength then there is a higher chance of sustaining an injury.

Medicine ball movements, however, are easy to learn and to perform, making them a brilliant entry-level training style with much less risk of broken toes or ACL tears.

Additionally, medicine ball training can be used in place of other types of training when injury or safety are a concern, for example if you have issues with gripping dumbbells then exercising with a medicine ball can help build muscle without additional stress.

Similarly, lacerations, damaged knees or even head injuries are all things which can be avoided when using medicine balls for strength and power training; if you drop a medicine ball it’s much less of a hazard than if you drop a barbell!

Don’t let the associated risks of weight training put you off: take a look at OriGym’s guide on common weightlifting injuries to help prevent any damage!

The goal should always be to have athletes train safely and effectively. Medicine balls are a simple yet dynamic fitness tool that can provide restorative exercise or provide proficient progression for strength, endurance, or recovery, with much less chance of overworking muscles or joints.

#8 – Rehabilitation

Medicine balls were originally intended for rehabilitation purposes, as opposed to fitness. From as early as the mid-1960s physical therapists across Europe, especially in Switzerland, used them for posture and back rehabilitation.

American physical therapists became fascinated with Swiss rehabilitation methods in the 1980s, bringing medicine balls to the United States and implementing them into their own rehabilitation exercises. They renamed this equipment the Swiss Ball.

Today, due to the benefits of medicine balls, they are still regularly used for rehabilitation. Medicine ball training is effective for regenerating endurance and response, especially in spinal and knee injuries, whilst carrying a low risk of further strain on the body.

Medicine ball benefits, as mentioned, include increased core strength. This is extremely important in rehabilitation because the core keeps the body stable and supports the muscles needed for everyday movement.

For people suffering lower back pain or those with a lower back injury, medicine balls effectively strengthen deep abdominal muscles, back muscles and lower back muscles that support the spine and pelvis. This leads to more uncomplicated recovery through better spinal alignment, which will help ease the pain felt in the lower back.

Patients should use lightweight medicine balls, gradually increasing weight as they recover. Some exercises can help to build back mobility, others can support healing thigh or calf muscles.

This type of training is commonly used by Exercise Referral Specialists: if you’re interested in this as a career then check out our Level 3 Exercise Referral course here.

Medicine ball training can also be used to target injured muscles or muscle groups in physical therapy with prolific results!

#9 – Socialisation and Teamwork

Typical gym workouts using barbells, dumbells or machines are more commonly done with the athlete working out alone. Medicine ball training is different as it can be done with a partner or in groups.

Not only are group exercises typically more fun and versatile but they can increase the effectiveness of the training session through better engagement and activity variety, both of which have a positive impact on mood.

Studies show that people that feel positive about exercise are more likely to maintain a regular exercise routine.

For example, researchers at The Journal of the American Osteopathic Association found that working out in a group can lower stress by 26%, improve mental health by 12.6% and emotional health by 26%.

With actions such as rolling, passing, and tossing, medicine ball group training offers full-body engagement – muscle groups are both targeted and work as stabiliser muscles – and presents the benefits of medicine ball exercises for the whole group.

Group exercises with medicine balls, as well as those performed alone, can also be performed anywhere without the need of any other specialist equipment, so groups can workout on the beach or in a local park. Overall this makes a positive and energetic workout, building trust as well as group socialisation skills.

Conclusion

With such a brilliant array of medicine ball benefits, this type of training is effective for a variety of workout programmes and fitness goals, so you’ll be able to incorporate them into your next gym session with ease.

Want to take your fitness prowess to the next level? Become a personal trainer with OriGym: we’ve got L3 PT Diploma as well as a variety of personal trainer packages. Download our course prospectus today for all the information.

References

1. Borghuis, J., Hof, A.L., and Lemmink, K.A. (2008). The importance of sensory-motor control in providing core stability. Sports Med, 38 (11), 893-916.
2. Dayna M. Yorks, Christopher A. Frothingham, Mark D. Schuenke. Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students. (2017). The Journal of the American Osteopathic Association, 117 (11): e17 DOI: 10.7556/jaoa.2017.140.
3. Faigenbaum, A.D., Mediate, M. (2006). Effects of Medicine Ball Training on Fitness Performance of High-School Physical Education Students. Sports Research Intelligence Support, 160-168.
4. Faigenbaum, A.D., Kang, J., Farrell, A., Ratamess, N.A., Ellis, N., Vought, I. and Bush, J. (2018). Acute Cardiometabolic Responses to Medicine Ball Exercise in Children. Medicine & Science in Sports & Exercise, 50(5S), p.527.
5. Hagberg, L.A., Lindahl, B.., Nyberg, L. and Hellénius, M.-L. (2009). Importance of Enjoyment When Promoting Physical Exercise. Scandinavian journal of medicine & science in sports, 19(5), pp.740–7.
6. Vincent, J., Traywick, L., Washburn, L. (2013). Increasing Physical Activity as We Age Strength Training With Medicine Balls. Division of Agriculture Research and Extension, 1-8.