We don't all have the time to look like the Rock or perform like a gymnast, but with a few minutes twice a week we can gain a few years back, look and feel great - and it need not cost the earth.

"Health" is a relative term.  You can be healthy without additional exercise if you lead an active life and eat well - with a good balance of minerals, vitamins and sometimes supplements - as part of a nutritional balanced diet.

But the stresses of modern living can take its toll, or you may have slipped into a routine that is unhealthy after the daily grind. Why you decide to do something about it is personal, we are here to help you improve your resistance to the pressures of life, to get more out of living - and even live longer.

“Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”  - World Health Organization 1948

Fitness training with or without weights is useful to improve health because:

It improves your lifestyle - The main lifestyle benefit of weight training is the positive impact it can have on your ability to do everyday activities. From something as simple as unscrewing a stiff jar lid, or carrying heavy bags.

It is a mood booster - Weight-based exercises can help boost your mood and is a great way to take a step away from the stresses of life. However, weight training is not the only form of exercise to help boost your wellbeing. If weight training isn’t for you, any type of frequent exercise can help increase your mood-levels. You could try a cardio-based activity, such as badminton, running or swimming.

It improves heart health - Lifting weights for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 70 per cent, according to a study by Iowa State University.

You'll get stronger - Weight lifting improves bone density and may help to prevent osteoporosis by facilitating bone growth, according to the University of Missouri-Columbia.

It is also great for improving the strength of your muscles, promoting good posture and balance. When your muscles are stronger, they also work more efficiently and reduce injury risk through overload.

It maintains weight - Using all your muscles helps to burn calories. Weight training is great for helping you maintain a good weight when it’s part of a balanced lifestyle. Scientists at Boston University found that increased muscle mass can improve metabolic parameters such as insulin resistance, which can also help with weight regulation.

It aids memory - Weight training for as little as 20 minutes can enhance long-term memory by about 10 percent, research from the Georgia Institute of Technology revealed.

It helps regulate blood pressure - Whilst your blood pressure can increase during a weight training session, the overall benefits of weight training can outweigh the temporary increase in your blood pressure and can be a good way to keep blood pressure levels under control. However, be careful if you suffer from a high blood pressure, and make sure you consult an expert – like a physiotherapist – before you begin.

It lowers the risk of cancer - Being active can help you keep a healthy weight, which reduces the risk of 13 different types of cancer, and if you’re doing a lot, it can help prevent breast and bowel cancer.

It improves your resistance to Covid 19 - There’s evidence that a specific enzyme our bodies produce during exercise may be protective against lung damage known to play a role in COVID-19 outcomes.