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Resistance machines are tailor-made for beginners.
They might appear intimidating at first glance, but once you know how to use them, they can help anyone build strength—and confidence—safely.
That’s the opinion of Jenni Tardiff, master trainer at The Gym Group in the UK, who has devised this full-body workout using just four resistance machine-based exercises.
“Machine-based exercises are ideal for beginners because they provide stability and control,” she tells Fit&Well.
Exercises involving free weights, like overhead presses using dumbbells or squats with kettlebells, require far greater control, which can take beginners a while to develop.
Resistance machines, by contrast, typically involve movement through a fixed plane of motion, which can be more straightforward and safer to perform.
Equipment typically also includes visual instructions, helping you to learn proper form and technique, while minimizing risk of injury.
That combination, Tardiff says, helps build confidence.
“Strength training in later life is particularly important to help support bone health and maintain muscle mass, so if you’re new to using weights, the gym environment is the perfect place to start,” she says.
“You’ll have a wide range of equipment and machines as well as friendly expert staff to help you.”
Resistance machines involving compound exercises, which work multiple muscle groups at once, are also especially effective for beginners, she adds.
“For those with limited days to train, compound movements provide a full-body workout in fewer sessions, maximizing the effectiveness of every training session.”
Here is a four-move routine Tardiff swears by to build full-body strength and gym confidence.
Warm-up
The bulk of this workout relies on just four resistance machine-based exercises, but Tardiff says it’s also important to support your session with mobility exercises that will promote flexibility and further reduce risk of injury.
To start, she recommends warming up with five to 10 minutes on a cardio machine of your choice, such as the stationary bike, treadmill or elliptical machine.
“Maintain a light to moderate pace to gradually raise your heart rate,” she advises.
Next, mobilize your hips and shoulders with dynamic stretches. Perform 10 leg swings, 10 arm circles forward and 10 circles backward, then 10 seconds of high knees, lifting your knee toward your chest while staying light on your feet.
“This activates the hip flexors, fires up the core and raises your heart rate,” she says.
How to select your weights when using resistance machines
While resistance machines tend to include visual guides on how to use them, they rarely include instructions on how much to lift when using them.
“Pick weights that will challenge you while maintaining good technique,” advises Tardiff.
That means start lighter than you’d like to.
When using a new piece of kit, start on the lowest weight setting. Reflect on how this felt, then increase the weight gradually and repeat the process.
Ideally, you want your first working set to be performed with a weight that allows you to hit the bottom range of the reps outlined below, but not many more.
For example, you should be able to achieve 10 reps in every set for the leg press, but not more than 12. If you have to stop well below 10 reps, reduce the weight. If you hit 12 reps comfortably every set, increase the weight.
How to do the full-body resistance machine workout
Now you’re ready to go. Tardiff recommends performing two to three sets of each exercise in sequence, resting 30-60 seconds between sets and one to two minutes between moves.
1. Leg press
Sets: 2-3 Reps: 10-12
Tardiff says this move targets the quadriceps, glutes and hamstrings, and helps to build lower-body strength.
“Sit in the machine with your feet shoulder-width apart on the platform. Push through your heels to extend your legs without locking your knees, then slowly lower back,” she says.
2. Chest press
Sets: 2-3 Reps: 10-12
Replicating a push-up or bench press, this works the chest, shoulders and triceps, developing upper-body pushing strength with guided movement to ensure correct form.
“The handles should align with the middle of your chest,” says Tardiff. “Push forward until your arms are extended, keeping a slight bend in your elbow. Slowly bring the handles back to your chest and repeat.”
3. Lat pulldown
Sets: 2-3 Reps: 10-12
Mimicking a pull-up, lat pulldowns strengthen the back muscles, particularly the large latissimus dorsi that play a critical role in pulling actions, as well as aiding good breathing mechanics.
“Grasp the bar with a wide grip. Pull the bar down towards the top of your chest, squeezing your shoulder blades together, then slowly control the bar back up, keeping your core engaged,” says Tardiff.
4. Shoulder press
Sets: 2-3 Reps: 10-12
Strength and mobility for overhead work diminish quickly as we age, but this exercise provides added stability to help you more safely target the shoulders and triceps.
“Position the handles so they align with the top of your shoulders, push upward until your arms are almost fully extended, then slowly control back down to your shoulders,” says Tardiff.