How to use gym equipment for beginners | Your guide to weight machines
Most beginners worry about not knowing how to use the gym equipment. All these machines can seem a little overwhelming but there’s no reason why you couldn’t use them properly.
Instead of going straight to the cardio machines, read this ultimate guide to weight machines. It will give you the confidence to get started.
How to use gym equipment : the weight machines
Before we dive into the major beginner-friendly weight machines, le't’s go over the basic rules that apply to all of them.
Adjust the machine
Always make sure that the equipment is adjusted properly. For instance, you will most likely have to adjust the seat height. Most machines have a diagram showing you what adjustments you need to make and the handles will be easy to spot.
Start light
Make sure to adjust the weight and always start light, so that you can get used to the movement before increasing the resistance. It’s very important to focus on performing the exercise properly before challenging yourself with heavier weights.
Good form comes first
Performing exercises with good form will give you optimal results and of course avoid you getting injured.
I always tell my beginner clients to have a look at the exercise tutorials before their first gym session. So that they feel more confident when using the weight machine for the first time.
You can access my full exercise video library FOR FREE.
How to use the main weight machines
Watch these video tutorials on how to effectively use beginner-friendly weight machines.
The Leg Press
The leg press is an excellent machine to work your leg muscles, especially your quads, hamstrings and glutes. Read the full tutorial with pro tips here and watch the video:
The Seated Adductor
The seated adductor is great to target your inner thighs. It’s an isolation exercise which you can do towards the end of your workout. Read the full tutorial with pro tips here and watch the video:
The Seated Abductor
This machine works the opposite area: your outer thighs. You can use it before or after the seated adductor. Read the full tutorial with pro tips here and watch the video:
The Lat Pulldown
The lat pulldown is a key upper body exercise to target your back as well as your arms. Read the full tutorial with pro tips here and watch the video:
The Chest Press Machine
Less impressive than the bench press, this machine is the ideal chest and triceps exercise for beginners. Read the full tutorial with pro tips here and watch the video:
The Seated Row
The seated row is another great exercise for your back. Read the full tutorial with pro tips here and watch the video:
The Assisted Pull Up
Pull ups have many benefits and beginners shouldn’t stay away from this exercise. This machine is perfect to help you perform pull ups by lifting some of the weight for you. Read the full tutorial with pro tips here and watch the video:
How to make the most of the weight machines?
I highly recommend beginners to follow a structured plan that is not only adapted to their level but is designed around their personal goals.
I also create bespoke fitness programmes which help beginners get into a weight training routine and gain confidence week after week. Find out more here.
