Fitness and Exercise
Back to the Gym This Autumn: How to Restart Your Routine After SummerThe kids are back at school. The holidays are done. The calendar has structure again for the first time since June. If your gym routine dissolved somewhere between the airport lounge and the barbecue season, you are in the perfect position — because September is, quietly, the best month of the…
Deficit Push Ups: The Simple Upgrade That Builds More Muscle From the Same ExerciseThe push up might be the most widely performed exercise on the planet, and most people stop progressing it far too early. Before you start adding claps or one-arm variations, there is a far simpler upgrade hiding in plain sight: raise your hands a few centimetres, sink deeper, and turn the…
Bulking Season 101: Pack on muscle without gaining fatBulking season is your way to build serious muscle, but only if it is done the right way. Skip the bro-science and bad advice, at 24/7 Fitness we have experts to give you the best bulking advice for…
How to Build Upper Body Strength in the GymIf you want to build serious upper body strength, it’s time to go beyond basic workouts. Whether you’re just getting started or already lifting heavy, the right strategy makes all the difference. At…
The best outdoor workouts for this summerAs June rolls in, so does the perfect opportunity to take your workouts outdoors. With longer days, warmer weather, and a renewed sense of energy, this is the time to shake up your routine and enjoy…
HYROX Training ExplainedDiscover the fast-growing global fitness race and how to train for it. Learn how 24/7 Fitness can help you prepare with expert advice, world-class equipment, and full support. What is HYROX Training?…
💪 Chest Day Workout: Build a Chiselled Chest with Gary LockwoodLooking to build a defined chest, stronger back, and increase overall upper body symmetry? This chest day workout is built around compound, and isolation moves using plate loaded machines instead of…
How Many Calories Do Household Tasks Burn?How Chores Help You Burn Calories Finding time for the gym can be tricky. Yet, chores can burn calories without you realising it. We teamed up with trainer John Watson to see if tasks like vacuuming…
New Year, New Gain: How to Nail Your Fitness Goals in 2025Ah, New Year’s resolutions. Everyone’s talking about them, and let’s be real—most of us forget them by mid-Feb. But not you, not this year. If fitness is part of your New Year’s goals, we’ve got the…
High-Intensity Workouts vs. Low-Intensity WorkoutsMost people are certain: if you want real, fast results, high-intensity workouts are your golden ticket. However, the truth is that high-intensity workouts aren’t suitable for everyone, and…
4 Gym Equipment That Targets Muscles in the LegIf you’re serious about building strong, powerful legs, you need the right gym equipment in your routine. Are you aiming to increase muscle mass or boost endurance? Whatever your goal, 24/7 Fitness…
How to Shed Some Pounds with a Stationary BicycleAre you on a mission to shed some pounds and become fitter and healthier, too? If so, you've come to the right place! In this blog, we're exploring how you can use a stationary exercise bike as the…
We Asked Our Personal Trainers Common Mistakes People Make When Starting At The Gym.We’ve all been there at some point in our fitness journey, staring face-to-face with a gym and having no idea where to get started. We spoke to a number of our personal trainers and asked them about…
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Strength Training vs. Resistance Training: Which Is Right for You?Strength Training vs. Resistance Training: Which Is Right for You? Whether you’re a regular gym-goer or just starting out, understanding the difference between strength training and resistance…
Maximising Leg Day: Stretching Before SquatsAlright, folks, let's talk about something we all secretly dread but also love - leg day! We get it; squats can be a real pain in the... well, legs. But guess what? With the right stretches before…
Stepper Machine BenefitsIn today's fast-paced world, maintaining good health and fitness has become increasingly important. Incorporating regular cardiovascular exercises into your fitness routine is crucial for overall…
Benefits of Combining Cardio and Strength TrainingBenefits of Combining Cardio and Strength Training Many athletes and gym-goers like to combine different workouts, as this produces the best possible results. So whether you aim to lose a few…
How To Get Over Gym Anxiety As A BeginnerFor some people, exercising in public spaces seems as normal as going to the grocery store to pick up a loaf of bread. For others, just the thought of doing it makes them feel uneasy and anxious.…
Common Weight Lifting Injuries & How To Avoid ThemWeight lifting is a popular form of exercise that helps build muscle mass and improve overall fitness. However, like any form of exercise, weightlifting can come with the risk of injury if not done…
Crossfit Training For Beginners｜Tips For Getting Started & MoreCrossfit training has seen a surge in popularity over the past few decades, earning it a dedicated following due to its outstanding results. This program combines functional movements, high-intensity…
What is bulking & cutting?Bulking and cutting are two terms that are commonly used in the fitness industry. They refer to two different phases of a training and nutrition programme. Bulking is the process of adding muscle…
What is the Difference Between Yoga & Pilates?Yoga and Pilates have gained immense popularity in the fitness world, capturing the attention of people seeking holistic approaches to physical and mental well-being. These two practices offer unique…
Is A Personal Trainer Worth It?Is A Personal Trainer Worth It? Are you struggling to get going on your fitness journey? Or perhaps you’re looking to take your workouts to the next level. Whatever the case may be, a personal…
Les Mills BODYPUMP: Classes, Benefits & MoreLes Mills has taken the world by storm, and we’re on the bandwagon. With fun, pumping music, dynamic workouts and amazing results, we’re sure that you will jump on the wagon with us. In this post,…
How To Get Motivated For The GymWe all know how great it feels to live an active lifestyle (for those who don’t, take our word for it). However, we all have those days where the idea of getting up, putting our workout clothes on…
What Are The Benefits Of Pilates?Pilates is a low-impact, full-body workout. Created by Joseph Pilates during the early 20th century, Pilates has been used as a strengthening exercise for decades by dancers. It then became hugely…
Benefits of Spinning Classes l 5 Reasons To Try SpinningSpinning classes have been around since the early 90s, but have gained serious popularity over the years - right now, it’s one of the most popular types of workouts in the UK. Now, you might be…
Benefits Of Hula Hooping - 5 Reasons To Give Hula Classes A TryBenefits Of Hula Hooping - 5 Reasons To Give Hula Classes A Try When it comes to exercising, it’s always important to find a workout, gym glass or activity that you enjoy and that you find beneficial…
Why You Should Consider Trying Low Impact WorkoutsGetting your body moving through exercise is great for your overall health - not only does it keep you strong physically, but it’s also been shown to be highly beneficial for our mental health too.…
Strength Training for Runners 2024Whether you’re new to running or are a serious marathon competitor, you should know that running alone is not enough to improve your performance. Switching up your training with sprints, long runs…
Benefits of Dynamic StretchingThere are so many movements that we can do with our bodies, that we sometimes forget to consider which are best. Surely, if we’re moving and exercising, we’re sorted, right? Well, you’re not wrong,…
Exercising During PregnancyFirst of all, the team at 24/7 Fitness would like to say congratulations! And secondly, we want to help you stay safe and healthy during this exciting period. This post covers why it’s important to…
4 Differences Between a Powerlifter & BodybuilderIf you were asked to name the biggest and strongest men on the planet, names like Eddie Hall, Brian Siders, Ronnie Coleman and (if you are of a certain age) Arnold Schwarzenegger probably come to…
How To Get A Six PackWhat do Zac Efron, Justin Bieber and Jennifer Lopez all have in common? Yes, lots of money. Yes, worldwide fame. Yes, they can all sing. But, they are also fanatical about maintaining their killer…
3 Tips for Peak Gym PerformanceYou may have a goal in mind that you are working towards at the gym. While how you workout plays an important role in achieving your goals, they are many other factors that you might want to…
Everything you need to know about muscle fatigueAt the beginning of a workout session, whether at home or the gym , you will feel full of energy; you're smashing it and feel like you could keep going for hours. But then, as the session goes on,…
Top 5 exercise classes for beginners at the gymStarting out at the gym or returning after a long period off, is exciting and thrilling, not to mention a little daunting. It’s the beginning of a journey into fitness and being healthy, and it is…
What Is HIIT?HIIT has been a buzzword that has been bandied around gyms for the last 20 years, however the origins of this approach to exercise date much further back. Runners for hundreds of years have trained…
How To Train For A Marathon (Nutrition)Next in our marathon training lineup is nutrition, the importance of diet in training, and what to eat in the run-up to the event. A recap on the marathon training pyramid Whether this is your first…
Get ready to hit the gym with a short burst of exercise programmeWe can’t wait to reopen our gyms and welcome you all back as soon as it is safe to do so. In the meantime, we hope that you are staying safe, happy and healthy. Getting back into the swing of things…
Best workout songs for a killer exercise sessionWe are so excited to welcome you all back into our gyms very soon. While you have probably maintained some form of exercise during lockdown, we all know there is nothing better than getting a good…
Which fitness class should you try?With over 50 exercise classes available at 24/7 Fitness, it's easy to feel overwhelmed with choice, especially if you’ve never been before. How do you know which classes will target the right areas?…
Post-Pregnancy Exercise - Your Questions AnsweredFor those who were avid gym-goers before and during your pregnancy, chances are you are itching to get back on the treadmill. Even if you weren’t a fan of the gym before pregnancy, you might be…
How to Fit a Workout into Your Lunch Hour in 2023Maybe you hate getting up at the crack of dawn and working out first thing. Perhaps can’t face the thought of hitting the gym after a hard day at work. Why not try working out in your lunch hour? If…
5 Free Weight Exercises To Help With Weight LossIt’s a myth that you need to focus all of your efforts on diet and cardio in order to successfully lose weight. The truth is that free weight training plays an important role in the weight loss…
What are Les Mills Fitness Classes?From the creators of BODYPUMP , Les Mills is a family run concept that combines the latest exercise trends, ground-breaking technology and science and mixes it with awesome tunes for an effective…
How To Train For A MarathonWhether you are an avid runner, ready to take on a new challenge or someone looking for a big goal to achieve, there are many reasons why you may decide to run a marathon in 2020. Regardless of…
The Best Exercise Classes For Over 50sI often get asked questions like this ‘what is the best exercise for [age group]’ or ‘what is the best exercise for [body part]’ or ‘what is the best exercise for [medical condition]’. Those…
The Difference Between Rest and RecoveryWhether you are an avid athlete or take a more relaxed approach to exercise, chances are you have heard the terms ‘rest’ and ‘recovery’. Both terms are extremely important to ensuring best…
How To Train For A Marathon (Physical Training)Recently, we introduced a miniseries on how to train for a marathon . Today, we will be focusing on the physical aspects of training. The marathon training pyramid theory Many people focus on the…
Les Mills New Release - Launch WeekendWe're launching the brand new Les Mills release in club this weekend. With new fantastic music, and workouts to push you even harder, there will be something for everyone. Read on to find out what's…
Beach Body ProgrammeAre you ready for Summer? We all know that to make a beach body you just have to take your body to a beach, but what if, in the next eight weeks, the body you take to the beach could be more toned,…
Best Fitness Festivals 2019Best Fitness Festivals 2019 Summer is soon approaching and so is the festival season. However, this is a festival lineup with a twist. Forget the warm red stripes and lack of sleep, spend the weekend…
Best Exercises For Over 50sI often get asked questions like this ‘what is the best exercise for… age group’ or ‘what is the best exercise for… body part’ or ‘what is the best exercise for… medical condition’. If you have…
How to make a workout planWhether you're a gym newbie or jumping back into exercise in line with your new year’s resolution , creating a fitness routine is the best way to start strong and stay on track with your goal. What…
How Long Should You Work Out at the Gym?Whether you’re a seasoned gym-goer or just getting started with your exercise journey, one of the questions you’ll be asking yourself is how long you should be spending in the gym. The answer, of…
10 Workout Tips for WomenLadies; there’s no need to be intimidated by the gym. Whether you’re new to exercise or want to take your fitness to the next level, these 10 workout tips for women are a great way to take stock and…
What is the best time to workout?What is the best time of day to workout? Ok, so this is a bit of a trick question, a workout is good for you whatever time of day or night you do it, it doesn’t matter if you are a night owl or an…
The Secret To Fitness SuccessI've been training at the same gym for several years now. I don’t get to train there every day, but when I do it is invariably at the same time of day. When you train regularly at the same time and…
Shredded for summerWhether you're planning to sweat in the garden here in sunny Britain or by a beach somewhere exotic, chances are you'll be stripping off (it's too hot not too). Our comprehensive nutrition and…
5 Diet & Fitness Myths - Busted!I have spent the last 28 years training in various gyms, both as a member and mostly as a personal trainer. In that time I think I must have heard every crazy fitness myth going, they are regularly…
How to get through a plateauReaching a plateau is probably the number one reason people give up training. You are putting in the hours, following your programme at the gym and you still aren’t making progress. Your clothes fit…
Do rest days slow your progress?If you have reached the point in your training where you dislike or are afraid of rest days, then to be honest I feel like giving you a high five! By far the biggest problem in the fitness industry…
24/7 Fitness Launches Innovative New Workout: DigitThe Digit TM Workout, launching in the UK exclusively at 24/7 Fitness gyms on April 1st, features a specially designed circuit that appears to maximise limited time at the gym. Digit TM is an…
Top tips for handling your first studio class when you're nervousCongratulations – you have made it past the daunting first steps and joined a gym! Maybe you have consulted with a personal trainer, and you have made your way around the facility, trying out the…
A Beginners Guide To The GymWe all know that going to the gym on a regular basis is a part of a healthy lifestyle, but for some of us that is easier said than done. If you’re like me, you may have packed on a few kilos (or even…
Les Mills VirtualLES MILLS™ Virtual workouts combine world-leading fitness programs with pumping sound and motivation from some of the hottest instructors on the planet. It’s a truly inspiring experience that drives…
Quiet times at my 24/7 Fitness gymThere are many reasons why you might want to go to the gym when it's quieter ranging from being an introvert like me to feeling new, shy, nervous or a combination of all of these. We really do…
Top 10 Reasons People Miss a Workout (and How to Handle Them)Most of us know somebody who always has an excuse for not going to the gym. Here we look at the most common reasons and how to overcome them. Can you relate to any of these? 1. You hate exercise This…
When the Gain Train StopsWhen the gain train stops! So, you’ve joined the gym, got some new gym kit and bought some supplements and made improvements on your health and fitness journey. You’re energised in the morning and…
Easter Holiday Class Timetable Changes 2019Easter Opening Times - 2019 Wisbech Good Friday - Open as usual Saturday - Open till Midnight Easter Sunday - Closed Easter Monday - 9am - 6pm Tuesday - Open from Midnight All other clubs Open 24/7…
The Best Type of CardioCardio, like a ginger child, is hard to love. You know it’s important and it has to be done, but often it gets dropped in favour of another set of free weights or an abs class. You know it’s good for…
The Best Ways to Train Your CoreIt seems like every fitness article you read is obsessed with a strong core, there are classes on the timetable that focus on the core, other gym members talk about core workouts or ‘core day’…
Membership Deals Mailing ListIf you'd like to receive advanced notice of our incredible membership sales, enter your details below and click subscribe. You'll receive a confirmation email with a link you'll need to click. Join…
5 Unexpected benefits of weight loss | Losing the winter poundsThere is usually one primary goal when it comes to losing weight, and that is to look better and therefore feel better. However, losing weight isn’t just about looking good, it offers a lot more…
How to find yourself a gym buddyWhether you are a returning pro or a complete novice, at some point, you will lack the motivation to hit the gym. There are multiple reasons why you may struggle to keep your momentum going or show…
Little Black DressWe've all had those times where we need to slim down a little - whether it's for a wedding, party or after a breakup! The 24/7 Fitness Little Black Dress diet and exercise plan has been designed by…
Game of ZonesAre you ready for #GameOfZones? We’re turning (White) Walkers To Runners With An Epic 'Game of Thrones' Themed Fitness Regime. With the new season almost upon us, we’re asking bannermen and…
Get yourself a #gymbestie and hit your fitness goalsNot too long ago the University of Aberdeen published scientific proof of something some of us have known for a long time - partnering up with a 'Fitness Friend', 'Gym Bestie' or 'Back-Up Conscience'…
Couples Who Work Out Together Really Do Stay TogetherThere are more one-line aphorisms about making a relationship work than one could easily count - and most of them are contradictory. Does 'absence make the heart grow fonder' or is 'out of sight out…
7 ways to incorporate fitness into your everyday lifeTrying to juggle your work and social life whilst getting enough sleep can be difficult enough on its own sometimes, let alone without making time for the gym! It’s for this reason that many people…
Does A Workout Buddy Make The Difference?When you want to go to the gym, it can sometimes seem like a real chore to have to make yourself go alone. You go there, start working out, and then finish up and leave, all without someone to talk…
3 Ways To Kickstart Your Fitness RoutineYour fitness is an important part of your well being. We all want to go to a gym and get started on a path of fitness and look great, but a lot of people find it hard to be motivated enough to do so.…
Strong Is The New Sexy - Add Weights To Your WorkoutLadies, it is time to embrace the facts. The new sexy in today’s world are those who’ve got muscles and aren’t afraid to flaunt them. While it may seem like a strange concept, people are becoming…
10 Ways to Make Your Fellow Gym Members Think You're AwesomeIf you’re someone who dreams of being noticed at the gym for all the right reasons, you’re in luck. With these fantastic tips you’ll be making your fellow gym members think you’re awesome in no time.…
10 Reasons You're the Most Hated Person in the GymHave you noticed that people tend to avoid you in the gym? Maybe you’ve caught other men staring or you’ve noticed an odd vibe? We’re sorry to say you could be one of the people other gym-users hate.…
10 Bodybuilding Tips for BeginnersBodybuilders, pretty impressive aren’t they? They’re strong, in control and look great. So, it’s no surprise that more people than ever are interested in giving bodybuilding a go. Starting…
Benefits of Strength Training for WomenThis guide covers the evidence-based benefits of strength training for women, addresses the most common concerns about lifting weights, and explains why resistance training is one of the most valuable forms of exercise for female health across all age groups.
How to Build a Gym Routine That Actually SticksThis guide covers how to create a gym routine that you will actually follow over the long term. It addresses the most common reasons people stop going to the gym — poor planning, unrealistic expectations and mismatched scheduling — and provides practical, evidence-informed steps to building lasting habits.
The Enhanced Games: What Really Happened in Las VegasThis article covers the inaugural Enhanced Games, which took place on 24 May 2026 at Resorts World in Las Vegas. It summarises what the event was, what actually happened on the night, why the results surprised many observers, and what the controversy tells us about the relationship between performance-enhancing drugs, training and genuine athletic ability.
HYROX for Beginners — Everything You Need to KnowA comprehensive beginner's guide to HYROX. Covers the standardised race format (8 x 1km runs and 8 functional fitness stations), exercise descriptions, weights by gender and category, HYROX divisions (Open, Pro, Doubles, Relay), realistic completion times for first-timers, a three-phase 12-week training plan, exercise-specific technique tips, and race day advice. Relevant to the HYROX training zone at 24/7 Fitness Cannock.
Strength Training for Beginners: Your Complete First 12 WeeksThis guide covers everything you need to know: what strength training actually is, why it works, the fundamental movement patterns, and a complete 12-week beginner programme you can follow from your very first session.
How Often Should I Go to the Gym?What we can do is give you a clear framework to work out the right training frequency for you — right now, wherever you're starting from.
What Is HIIT?HIIT has been a buzzword that has been bandied around gyms for the last 20 years, however the origins of this approach to exercise date much further back.
The Best Exercises For Your LegsAs gyms are now fully reopened and summer is finally here, it is now that time to fully focus on exercising and maintaining a healthy diet.
Should you go to the gym every day?When you start hitting the gym, you get that addictive rush of endorphins. Soon you find yourself itching to exercise even on your rest days.
Fitness tech to upgrade your gym experienceIf you thought fitness watches were cool, you ain't seen nothing yet. Here’s our list of impressive fitness tech that can help you hack your workouts for better performance.
Is working with a personal trainer worth it?Whether you’ve been a gym member for a while or this is your first month (welcome!), you’ve probably thought once or twice about investing in a personal trainer.