West 4 Gym

05/12/2025

Will you be giving a gym membership as a Christmas Gift?
Info@west4gym.co.uk for more details

04/12/2025

03/12/2025

The evidence consistently shows that lifting weights is one of the most effective ways to increase strength. Resistance training stimulates muscle fibers to adapt, grow, and produce more force, and study after study confirms that regular weight training leads to significant improvements in strength and overall physical performance.”

26/11/2025

Some of our wonderful trainers.
See full list of profiles and contact details on our website.
west4gym.co.uk/trainers

24/11/2025

Thank you to everyone who came to our gym Christmas party! It was great to celebrate together. We loved seeing you all have fun, and we really appreciate your support. We wish you a happy holiday season and look forward to more good times in the new year!

20/11/2025

⭐ Physical Benefits

1. Fat loss & improved body composition
• Strength training increases lean muscle → burns more calories at rest.
• Helps reduce stubborn fat, especially around the hips, thighs, and midsection.

2. Toned & stronger muscles
• Lifts, resistance training, and bodyweight work sculpt arms, legs, glutes, and core.
• You don’t “bulk up”—you get defined, firm muscle.

3. Better posture & reduced back pain
• Strengthens the core, glutes, and upper back.
• Especially helpful for women who sit a lot or have postural imbalances.

4. Hormone regulation
• Exercise improves estrogen/progesterone balance.
• Helps reduce PMS symptoms, cramps, mood swings, and bloating.
• Supports hormonal health during perimenopause and menopause.

5. Stronger bones
• Women naturally lose bone density with age.
• Resistance training and impact exercises help prevent osteoporosis.

6. Better cardiovascular health
• Reduces risk of heart disease (the #1 killer of women globally).
• Improves endurance, energy, and heart function.

⸻

⭐ Mental & Emotional Benefits

1. Reduced stress, anxiety & depression
• Training releases endorphins and stabilizes mood.
• One of the most effective natural antidepressants.

2. Improved confidence & self-image
• Feeling stronger often leads to feeling more capable in everyday life.
• Seeing progress boosts confidence massively.

3. Better sleep
• Falling asleep becomes easier and deeper.

4. More energy
• Regular workouts improve overall vitality and reduce fatigue.

⸻

⭐ Women-specific Health Benefits

1. Easier periods
• Regular training reduces cramps, improves blood flow, and regulates cycles.

2. Healthy pregnancy & postpartum recovery
• Strength training helps with:
• pelvic stability
• posture
• lower back support
• easier labour
• faster postpartum healing

3. Reduced risk of chronic diseases
• Diabetes
• High blood pressure
• Breast cancer
• PCOS symptoms become easier to manage with strength training + cardio.

⸻

⭐ Long-Term Benefits
• Slows aging
• Keeps metabolism active
• Maintains joint health
• Improves balance and reduces injury risk

19/11/2025

🎅 THE SANTA WORKOUT (North Pole Edition) 🎅
A fitness plan designed for maximum jolliness and minimum chimney-related injuries.

⸻

1. Cookie Curls

Pick up a cookie. Curl it toward your mouth.
Do 12 reps.
Eat the cookie.
Repeat until trainer (Mrs. Claus) confiscates the plate.

⸻

2. Sleigh Pulls

Attach sleigh.
Realize the reindeer aren’t helping today.
Pull anyway.
Complain loudly.
Bonus points if you shout “I AM TOO OLD FOR THIS!”

⸻

3. Chimney Squats

Perform deep squats while shouting:
“THIS CHIMNEY USED TO BE BIGGER!”
Great for flexibility—and blaming homeowners for your problems.

⸻

4. Reindeer Dodge

Stand in a field.
Yell “DINNER TIME!”
Run.

⸻

5. Belly Jiggle Cardio

Laugh ho-ho-ho with maximum abdominal force.
If the ground shakes, you’re activating your core.
If elves fall over, you get extra credit.

⸻

6. Present Toss

Throw gifts into bags from 10 feet away.
Pretend you’re in the NBA.
Miss every shot because the gloves are too big.
Blame the elves again.

⸻

7. Milk Chug Cooldown

Finish the workout with a refreshing glass of milk.
Or chocolate milk if it’s a cheat day.
(Every day is a cheat day.)

⸻

17/11/2025

Jo working hard with Sam and getting 11 pull-ups.