Going to the gym can be intimidating especially if you are just starting out or getting back into it. Using machines at the gym is a great way to incorporate resistance and weight training in a more controlled setting.
Benefits of using a machine in the gym include:
- Isolation of muscle groups. If you are focusing on a specific muscle group, such as your hamstrings, you can target them by using gym machines. This is also beneficial if you are trying to avoid working certain muscles due to overuse or injury.
- Learning exercises safely. Machines are designed to work with your body to perform an exercise, reducing instability and your risk of injury.
- Easy adjustments. If you find an exercise too easy or too difficult, it is easy to adjust the amount of weight you are using without having to lift and move plates or dumbbells.
Even though machines can be safer than free weights, it is still important to know how to use the machines properly to avoid injury. Be sure to read the instructions on the machines before using them.
Here is beginner fully body workout using machines:
- When starting out, set the machine to a weight at which you can perform 10 to 12 reps per set.
- Perform 3 to 4 sets of each exercise
- Keep your movements controlled. Avoid dropping weights or holding your breath.
- Be sure to warm up prior to working out and cool down afterwards.
Leg press: this machine works quadriceps, glutes, hamstrings, and calves. It can be set up two ways with you sitting on a decline and pushing the weighted plate up or with you sitting horizontally and pushing the plate away from you.
- Place your feet hip-width a part on the plate with your knees at a 90-degree angle. Push the plate away from you until your legs are almost fully extended, but do not lock your knees and make sure your glutes stay connected to the seat.
- Slowly bend your legs and bring them back to their initial position.
- Repeat the exercise 10 to12 times and then rest and repeat 3 times.
In either set up, go slowly and control your movement to maximize your workout.
Rogers, P. (2022, November 3). How to Do the Leg Press. VeryWellFit. https://www.verywellfit.com/how-to-do-the-leg-press-3498610
From Muscle and Strength: Each link has a video and tips for more information about the exercise.
Cable Curl
- Set up for this type of cable curl by attaching a rope extension to the low pulley cable and selecting the weight you want to use on the stack.
- Stand facing the cable machine with your legs shoulder-width apart.
- Grasp the rope extension with a neutral grip (thumbs facing the body).
- With your elbows tucked in by your sides, slowly curl the rope up as far as possible.
- Squeeze the biceps at the top of the movement, and then slowly lower the weight back to the starting position. This is one rep.
- Repeat for desired reps.
Machine Incline Press (works your chest muscles)
- Sit on the end of the incline bench and lie back with the handles just below shoulder height. The handles should mimic the position of the bar when benching.
- Position your palms on the handles, inhale, and set your shoulder blades together on the bench.
- Press the handles to extension as you exhale but keep the shoulder blades packed.
- Repeat for the desired number of repetitions.
Leg Curl (works your hamstrings)
- The lying leg curl is a great exercise to isolate the hamstrings. Set up for the leg curl by selecting the weight you want to use on the stack and adjusting the padding to suit your leg length.
- Lay face down on the machine. The padding should be positioned just above the back of your ankles. If it’s higher than that, adjust the length.
- Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise.
- Squeeze the hamstrings and curl the weight up as far as possible.
- Squeeze the hamstring hard and then slowly lower the weight back to the starting position.
- Repeat for desired reps.
Daly, C. & Wilkins, B. (2023, February 7). 7 Gym Machines Worth Using and How and Why to Use Them. Women’s Health Magazine. https://www.womenshealthmag.com/uk/fitness/workouts/a30774746/gym-machines/
Muscle & Strength. (n.d.). Cable Curl (Rope Extension) Video Exercise Guide. https://www.muscleandstrength.com/exercises/rope-cable-curl.html
Muscle & Strength. (n.d.). Hammer Strength Machine Incline Bench Press Video Exercise Guide. https://www.muscleandstrength.com/exercises/hammer-strength-incline-bench-press
Muscle & Strength. (n.d.). Leg Curl Video Exercise Guide. https://www.muscleandstrength.com/exercises/leg-curl.html