Woodlands Fitness Centre

Is Lifting Weights The Fountain of Youth?

Saturday 11th October 2025

Hello,

Is Lifting Weights The Fountain of Youth?

As the years go by, it's natural to notice changes in our bodies and abilities.

Yet, while aging is an inevitable part of life, the rate at which we age and the extent of its impact on our health and vitality are not entirely beyond our control.

In fact, research has shown that incorporating strength training—specifically lifting weights—into our fitness routine can significantly slow down the aging process and help us maintain our strength, vitality, and independence well into our later years.

Let's explore how lifting weights serves as the ultimate fountain of youth, preserving muscle mass, boosting testosterone levels, and staving off the effects of aging.

If you don't lift weights, you age faster. The aging process is marked by a gradual decline in various physiological functions, including muscle mass, bone density, and hormonal balance.

However, many of these changes can be accelerated by a sedentary lifestyle and lack of physical activity, particularly strength training.

Without the stimulus provided by resistance exercise, our muscles atrophy, our bones weaken, and our hormonal balance shifts, hastening the aging process and increasing our risk of age-related health issues.

Testosterone drops. One of the key hormonal changes that occurs with aging is a decline in testosterone levels, particularly in men. Testosterone plays a crucial role in maintaining muscle mass, bone density, and overall vitality, yet its production naturally decreases with age.

However, research has shown that regular strength training can help mitigate the decline in testosterone levels associated with aging, preserving muscle mass, boosting metabolism, and enhancing overall well-being.

Muscle mass decreases. Perhaps the most noticeable effect of aging is the loss of muscle mass and strength, a process known as sarcopenia.

From the age of 30 onwards, we lose approximately 1% of our muscle mass each year—a decline that accelerates after the age of 50.

However, strength training has been shown to be highly effective in preserving and even increasing muscle mass, regardless of age.

By subjecting our muscles to resistance and overload, we stimulate muscle growth and adaptation, counteracting the effects of sarcopenia and maintaining functional strength and mobility.

You become frail & weak. As muscle mass decreases and strength declines, the risk of frailty, falls, and mobility limitations increases—a phenomenon commonly associated with aging.

However, strength training offers a powerful antidote to frailty, enabling us to maintain functional independence and quality of life well into our later years.

By improving muscle strength, balance, and coordination, strength training reduces the risk of falls and injuries, enhances mobility and flexibility, and promotes overall physical resilience.

Use it or lose it! The old adage "use it or lose it" holds true when it comes to preserving muscle mass and strength as we age. While aging is inevitable, the rate at which we age—and the extent of its impact on our health and vitality—are largely within our control.

By incorporating regular strength training into our fitness routine, we can slow down the aging process, preserve muscle mass, boost testosterone levels, and maintain functional strength and mobility well into our later years.

So, the next time you hit the gym, remember: lifting weights isn't just about building muscle—it's about defying the aging process and embracing the fountain of youth.

For more guidance, tips and information, please read the rest of our newsletter.

But first, here are our opening times, links to our website, some prices and more…

Gym Only membership:

Joint/Student (per month):

12 months: £25
3 months: £28
1 month: £31

Student prices are only for students in full time education.

Single (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Gym & Small Group PT Membership:

Unlock your fitness journey with our Gym & Small Group PT Membership.

Experience expert trainers and a diverse range of small group personal training sessions tailored to every fitness level.

Elevate your workouts and join a community committed to achieving wellness together.

Attending regular small group personal training sessions goes beyond the physical aspects of fitness. It provides a holistic approach that encompasses motivation, variety, social connection, and expert guidance.

Whether you're a fitness enthusiast or a beginner, these small group personal training sessions offer a supportive environment to help you achieve your health and wellness goals.

The Woodlands Gym & Small Group PT Membership provides comprehensive support at an affordable price.

The Gym & Small Group PT Membership includes:

Access to 21 classes per week
Classes limited to 8 participants for focused attention.
Unlimited gym access.
Expert advice on setting calorie targets.
Nutritional support to enhance your fitness journey.

Classes include:

Condition
Total
Upper
Lower
Core
Circuit
HIIT
Kettlebells

Small Group PT sessions are typically 45 minutes. However, we also offer 30 minute classes. These are condensed versions of our normal 45 minute groups, designed to pack in high intensity exercise to push you to the next level and really make the most of your time here!

These sessions are strictly limited to 8 people! This is to ensure you get a higher quality of coaching and support.

We always prefer an informal approach so we will be maintaining the booking forms in the gym.

All bookings can be made in the gym, by phone, e-mail or via social media.

How you book in isn't important; we just care that you attend regularly.

Here is a list of our group training sessions:
www.woodlandsfitnessrowsley.co.uk/group-pt-timetable

Small Group PT membership prices

Joint/Student (per month):

12 months: £30
3 months: £33
1 month: £36

Student prices are only for students in full time education.

Single (per month):

12 months: £34
3 months: £37
1 month: £40

Student prices are only for students in full time education.

Personal Training Packages:

The benefits of personal training outweigh your fears by a long shot and we can really help you achieve your goals. At Woodlands, we want to maximise your fitness experience.

Price per session (WFC Members):

These prices are for members who have an active WFC membership.

30 minutes:

3 sessions per week: £12.50
2 sessions per week: £13.00
1 sessions per week: £14.75

45 minutes:

3 sessions per week: £18.00
2 sessions per week: £18.50
1 sessions per week: £20.25

60 minutes:

3 sessions per week: £23.50
2 sessions per week: £24.25
1 sessions per week: £26.00

Price per session (Non WFC-Members):

These prices are for members who do not have an active WFC membership.

30 minutes:

3 sessions per week: £15.50
2 sessions per week: £17.50
1 sessions per week: £24.00

45 minutes:

3 sessions per week: £21.00
2 sessions per week: £23.25
1 sessions per week: £29.50

60 minutes:

3 sessions per week: £26.75
2 sessions per week: £28.75
1 sessions per week: £35.00

Please note:

These PT packages include:

Gym & Small Group PT Membership
Calorie target setting advice.
Nutritional support.

All PT packages are sold in 4 week blocks. All PT sessions must be used within a pre-agreed time period.

We use time limits with our personal training packages to encourage frequent and consistent training. Packages can be designed to your individual needs.

At least 24 hours notice of cancellation is required for all appointments just so we have sufficient time to rebook the slot. Notice of less than 24 hours will incur a full payment of the session fee. These are standard terms for all good PT's.

We can adjust the time limits in advance to take into account holidays, business trips, etc.

Personal Training Membership Options:

These memberships include:

1-6 personal training sessions per month
Classes membership.
Gym membership.
Calorie target setting advice.
Nutritional support.

Prices from £43 per month

Here is a link to our personal training membership options:

www.woodlandsfitnessrowsley.co.uk/pt-memberships

Opening Hours:

Monday: 7.30am 8.30pm
Tuesday: 8.30am 8.30pm
Wednesday: 7.30am 8.30pm
Thursday: 8.30am 8.30pm
Friday: 7.30am 8.00pm
Saturday: 8.00am 2.00pm
Sunday 8.00am 2.00pm

We always want to know what you think of the Woodlands Fitness Centre the gym, prices, personal training, group personal training, and anything else.

Please speak to us at the gym, email any feedback and suggestions to the email address at the end of this newsletter.

Thanks,

GW

Resistance Training Builds Lean Muscle

Resistance training is essential for building lean muscle mass, which helps to shape and tone the body.

For women, muscle development not only promotes a more sculpted physique but also enhances overall strength.

As you increase muscle mass, your body becomes more efficient at burning calories, even while at rest.

This process, known as “muscle metabolism,” helps maintain a healthy weight and reduces body fat over time.

Building lean muscle also improves posture, flexibility, and functional strength, contributing to better overall health.

Resistance training is crucial for achieving long-lasting body transformation and physical empowerment.

Limit fast food and fried foods

Fast food and fried foods are often high in unhealthy fats, sodium, and refined carbohydrates, contributing to weight gain, high blood pressure, and increased risk of chronic diseases.

These foods are typically low in fibre and nutrients, leading to poor digestion and energy crashes. Instead of relying on fast food, try preparing homemade versions with healthier ingredients.

When dining out, choose grilled options, salads, or meals with whole ingredients.

Reducing fried food consumption can improve heart health, boost energy levels, and support long-term well-being.

Moderation is key—occasional indulgences are fine, but Prioritise nutrient-dense meals for better health.

Reduce sugary drinks like soda and energy drinks

Sugary drinks like soda and energy drinks are loaded with empty calories and can contribute to weight gain, blood sugar spikes, and increased risk of chronic diseases like diabetes and heart disease.

Replacing these beverages with healthier options, such as water, herbal teas, or infused water with fresh fruit, can significantly improve overall health.

If you enjoy carbonated drinks, try sparkling water with a splash of citrus for a refreshing alternative.

Cutting back on sugary drinks not only helps regulate blood sugar levels but also supports hydration and better digestion, leading to increased energy and overall well-being.

Cook more meals at home to control ingredients

Cooking at home allows you to take full control of the ingredients you use, helping you avoid excess salt, sugar, unhealthy fats, and preservatives often found in restaurant and processed foods.

By preparing your meals, you can choose high-quality, nutrient-dense ingredients that support better health.

Cooking also gives you the freedom to experiment with flavours, making healthier meals enjoyable and satisfying.

Meal preparation at home can save money, reduce food waste, and create a deeper connection with what you eat. Over time, home-cooked meals promote better digestion, improved energy levels, and long-term healthy eating habits.

Keep a Logbook or App to Track Weights and Progress

Tracking your workouts is essential for consistent progress. A logbook or fitness app helps you monitor weights, reps, sets, and personal bests, ensuring progressive overload.

Without tracking, it’s easy to stagnate or forget what you lifted last session.

Seeing improvements over time boosts motivation and helps identify weaknesses or plateaus. Apps like Strong, MyFitnessPal, or even a simple notebook can keep records efficiently.

Tracking also allows you to plan deload weeks, experiment with different rep ranges, and measure long-term progress. Reviewing past sessions helps refine training strategies and keeps workouts structured and purposeful.

Chew food slowly to aid digestion and satiety

Chewing food thoroughly is an often-overlooked but crucial step in digestion.

Eating too quickly can lead to overeating, bloating, and indigestion, as your stomach needs time to signal fullness to your brain.

By chewing slowly, you break down food more effectively, making it easier for your body to absorb nutrients.

This practice also enhances the flavors of your meals and promotes mindful eating. A simple way to slow down is to put your utensils down between bites or take a sip of water.

Over time, this habit can improve digestion, prevent overeating, and enhance overall satisfaction with meals.

Recipe of the week: Home made chicken kebab

Ingredients:

1.5 lbs boneless, skinless chicken breasts, cut into chunks
1 cup plain yogurt
3 tablespoons olive oil
2 tablespoons lemon juice
3 cloves garlic, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 teaspoon paprika
1 teaspoon turmeric
1 teaspoon cayenne pepper (adjust for spice preference)
Salt and pepper to taste
Skewers (wooden skewers soaked in water for 30 minutes)

Instructions:

1. In a bowl, mix yogurt, olive oil, lemon juice, minced garlic, cumin, coriander, paprika, turmeric, cayenne pepper, salt, and pepper to create the marinade.

2. Add the chicken chunks to the marinade, ensuring they are well-coated. Marinate in the refrigerator for at least 2 hours, or preferably overnight.

3. Preheat your grill or oven to medium-high heat.

4. Thread the marinated chicken pieces onto the soaked skewers.

5. Grill the chicken kebabs, turning occasionally, until fully cooked and slightly charred on the edges. This typically takes about 12-15 minutes.

6. Serve the chicken kebabs with your favourite sauce, salad, or flatbread.

Enjoy your homemade chicken kebabs!

Exercise of the week: The lateral raise leaning on an incline bench

The lateral raise leaning on an incline bench is an isolation exercise that primarily targets the lateral (middle) head of the deltoids, which are the muscles located on the shoulders.

Here are the muscles that are worked during the lateral raise leaning on an incline bench:

1. Deltoids:

The deltoid muscles, which include the anterior (front), medial (middle), and posterior (rear) heads, are the primary muscles worked during the lateral raise leaning on an incline bench. The lateral head is specifically targeted during this exercise.

2. Trapezius:

The trapezius muscles, located on the upper back, also assist in shoulder abduction.

To perform the lateral raise leaning on an incline bench:

1. Adjust an incline bench to a 45-degree angle.

2. Lie face down on the bench with your chest supported and your feet flat on the ground.

3. Hold a dumbbell in each hand with your arms hanging straight down towards the floor.

4. Raise your arms out to the sides until they are parallel to the ground, keeping your elbows slightly bent.

5. Hold the contraction for a few seconds.

6. Slowly lower your arms back to the starting position.

7. Repeat for the desired number of repetitions.

Make sure you maintain good technique throughout all sets and repetitions.

Do 3–4 sets of 10–12 repetitions.

Rest for 60-90 seconds between sets.

It is important to maintain proper form during the lateral raise leaning on an incline bench to avoid injury.

Keep your chest supported on the bench, your arms straight but not locked, and your movements slow and controlled.

You can also vary the lateral raise leaning on an incline bench by using different weights or changing the tempo of the movement.

Useless Facts

The pop you hear when you crack your knuckles is actually a bubble of gas burning.

A literal translation of a standard traffic sign in China: "Give large space to the festive dog that makes sport in the roadway."

You burn more calories sleeping than you do watching TV.

Larry Lewis ran the 100-yard dash in 17.8 seconds in 1969, thereby setting a new world's record for runners in the 100-years-or-older class. He was 101.

The Woodlands Fitness Centre Ltd
A: Unit 27, Molyneux Business Park, Darley Dale, Derbyshire, DE4 2HJ
T: (01629) 733 123
E: woodlandsfitness@yahoo.co.uk
W: www.woodlandsfitnessrowsley.co.uk