LIFTING WITHOUT BULKING
I don’t know how many times I’ve heard the comment, “When I start lifting leg weights my jeans start to feel tighter”.
Most of us have muscles that have adapted to being at a desk. When you start lifting weights, your muscles will almost immediately start to get stronger and more toned. As a result, if you’re lifting leg weights, it’s likely your jeans will start to feel a little more snug around the thigh area. But there’s no need to be alarmed – it just means that what you’re doing is working.
The change in muscle shape or tone happens in the early stages of lifting weights but as you continue to work out, it plateaus – your thighs won’t keep getting bigger and bigger, nor will you need to get larger jeans!
In essence, muscle is really good for you – it’s like a sponge for blood sugar (it gives you somewhere to keep your next dessert without it going straight to your butt). Muscle is also very good for preventing diabetes, protecting your joints, and helping keep your bones strong. What’s more, muscle helps control your weight.
And remember – whether you do high repetition light weights or low repetition heavy weights, research tells us that our muscles will get stronger and more toned. Whichever way you choose to lift weights, the benefits will be worth it.
Bryce Hastings is a leading New Zealand physiotherapist and fitness expert. As Les Mills Head of Research he leads research into the most effective approaches to exercise and plays a pivotal role in structuring all LES MILLS™ workouts. Bryce’s passion for effective exercise is born from spending 30 years in physiotherapy, where he saw “people getting their lives wrong” every day and felt like he was acting as an ambulance at the bottom of the cliff. By working in fitness he gets to be the fence at the top.
If you want more health and fitness inspiration simply sign up to Fit Planet and get the freshest insights and advice straight to your inbox.
Weight loss jabs: The side effect nobody’s talking about. And how to avoid it
Research highlights the concerning side effect of GLP-1 weight loss medication and why strength training is something all users should do.
How to inspire fitness without saying a single naggy word
Learn 5 expert tactics to motivate your partner, family or friends to start a new fitness routine.
Why it's time to switch up your fitness game
Learn the best way to vary your routine, discover the power of variety and get expert advice on how to mix up your training.
Habit-forming advice and resolution myth-busting
A myth-busting guide to resolutions, backed by habit science.
BODYPUMP HEAVY explained: Introducing the new workout of the decade
An interview with the BODYPUMP HEAVY insiders: discover why this evolution of weight lifting is the new workout of the decade.
7 quick wins for your health
7 science-backed quick wins for your health and fitness
START 2026 F.R.E.S.H
Rachael Newsham shares personal tips for rejuvenation over the holidays
.webp)
The best exercise for golf
Learn strength exercises, core activation and mobility drills to improve your golf, increase power and control and support injury prevention.
Fascinating fitness history part 3
The legends who set the scene for the modern fitness era
Fascinating fitness history part 2
Discover how ancient Egyptians, circus strongmen, and Swedish gymnasts shaped the fitness spaces we know today.
Fascinating fitness history part 1
Fitness equipment: 15 of the most influential innovations of all time
Why you should lift the bar together
Weight training gets you strong, lean and toned. Research shows that lifting weights in a group with Les Mills BODYPUMP is beneficial. Find out why.
6 SURPRISING REASONS TO LOVE LIFTING
Find out how lifting weights can strengthen heart health, lowering cardiovascular risk factors so that you cut the chance of heart attack and stroke.
What’s the smartest way to build strength?
What’s the smartest way to build strength?
RESISTANCE TRAINING AND YOUR GUT
Science explains how lifting weights changes microbiome composition and improves gut function. Find out the best exercises to strengthen your gut.
LES MILLS COLOURS
LES MILLS COLOURS: A mindfulness tool to embrace emotions and live authentically
It's time to enter Zone Zero
The benefits of the low-impact, low-intensity training zone for athletes and beginner exercisers. Find out what Zone Zero workouts to try and the benefits to expect.
Fitness forecast: What’s about to take off?
The fitness forecast for what’s set to take off in the year ahead.
GOING BEYOND MENTAL BARRIERS
Simple tricks and proven ways to smash through that mental stop sign and push your limits.
CORE TRAINING TRENDS
Three experts at the forefront of core training share the latest abdominal training trends and reveal the core exercises of the future.
MORNING VS EVENING EXERCISE
Discover whether the time of day that you exercise influences the effectiveness of physical activity, and how you can time workouts to maximize benefits.
RETHINKING DIET ADVICE
Considering Keto, a low-carb diet or intermittent fasting? Evidence shows restrictive diets don’t work. So what should you do instead?
LET’S TALK SNACKS
How to use quick bursts of activity to improve heart health, muscle strength, and protein absorption.
LES MILLS YOGA Explained
Fraser Beck shares how this modern take on traditional yoga creates strength, restoration, alignment, and clarity.
THE SCIENCE OF YOGA
Learn about the psychological and physical benefits of yoga. Everything from easing stress and depression to improving heart health and sleep.
Muscle pain after exercise
Learn why your muscles are sore after a workout, what to do about delayed onset muscle soreness (DOMS) and how to exercise with sore muscles.
YOUNG PEOPLE SHOW HOW IT’S DONE
A new study of kids and teens confirms the secret to feeling better when you work out.
Ready for some healthy competition?
Find out the pros and cons of fitness competitions.
RUN SMARTER, NOT HARDER
Discover the best workout for runners. A new study shows how the integrated core training of LES MILLS CORE can help you run faster and reduce injury risk.
Can steps curb cancer risk?
How many steps do your really need? The link between daily step count and the risk of 13 different types of cancer.
Move for your mental health
Discover the optimal dose of strength and cardio training for improved mental health. Learn how much exercise and how often you should work out.
PROTEIN PRO TIPS (WITH RECIPES TO MATCH)
The importance of protein, the best time to consume protein, and recipes for protein-rich snacks.
THE HIIT LIST
Discover the many and varied benefits of High-Intensity Interval Training.
.webp)
LES MILLS THRIVE EXPLAINED
Why this functional workout is needed, the science behind it, why walking economy is important, and the results THRIVE delivers.
2025 TRENDS TO WATCH
Discover the emerging trends for 2025 set to shape your future fitness.
.webp)
8 KEY TRAINING TIPS FROM 2024
Discover the critical need for cardio, smart ways to protect mental wellness, the best breath techniques for a strong core and expert nutrition advice.
LES MILLS CEREMONY EXPLAINED
Introducing a full-body circuit class where hard meets happy. We spoke to Rob Lee and Khiran Huston, from the Les Mills Creative Team, to find out what’s so special about this new spin on functional exercise and how it breaks down the barriers to boutique circuit training.
Wellbeing overwhelm
Discover the smartest ways to fuel your physical, emotional and mental wellbeing.
3 ‘MUST DOS’ FOR HAPPY AGING
Find out how protecting your muscles, your mind and your emotional wellbeing when you're young will pay off as you get older.
RID EXAM ANXIETY
A quick yoga session can help you overcome pre-exam stress or assessment anxiety. A 30-minute BODYBALANCE workout is all you need.
MILK YOUR GYM MEMBERSHIP
Find out how to enjoy the latest wellness trends and a full suite of holistic health benefits from one membership
.webp)
FITNESS FESTIVAL FIT
Trainers share advice on what to wear to a fitness festival, practical essentials for exercise events and the workout accessories that are on trend.
.jpg)
WHAT REALLY HAPPENS WHEN YOU CUT CALORIES?
The risks of curbing calorie intake, how summer sabotages nutrition, and why fruit makes you happy.
PILATES REIMAGINED
Experts reveal what makes LES MILLS PILATES unique, the benefits it delivers, what to expect and how it differs to traditional Pilates.
3 simple tweaks to lift your lunge game
How to effectively lunge to strengthen the legs, work your butt and increase cardio fitness. Learn the common lunge mistakes and how to maximize results.
HOW TO WALK AWAY FROM PAIN
Learn how to reduce back pain risk, how walking with uneven strides can increase calorie burn, and other benefits of walking.
Physical effects of music
Find out how different beats impact different parts of your body. Learn why music that is varied creates a strong physical and emotional response.
BODYCOMBAT hits hard
For 25 years, BODYCOMBAT™ workouts have been packing gyms all over the planet. Every week, millions unite in the power of punching and kicking. It’s a movement and a mentality – here are 7 reasons to join the fight.
Pryce Brown
Find out what it takes to go from shy at-home exerciser to shining instructor.
Cardio Peak Training
The popularity of strength training is soaring, but is a love of lifting curtailing your commitment to cardio? A significant new study reveals how dropping cardio could prove disastrous for your health.
The Floortime trend to try
How to reduce stress, ease aches and pains, improve posture and reset your mind. Learn five ways to make the most of floortime.
THE GLUTE GUIDE
Discover which at home glute exercises and workouts are scientifically-backed to be the most effective to build strong glutes!
5 DIY health tests to try
5 science-backed assessments that could change your life
SIX REASONS TO CYCLE
