Strength training is an important component of any exercise routine. It helps develop stronger bones, control weight, reduce injury risks, increase energy, improve quality of sleep and reduce symptoms of chronic conditions, notes the Mayo Clinic. Weight training machines are a good place for beginners as they offer a good way to learn the proper techniques for specific movements. The American Council on Exercise writes that weight machines can help you better isolate specific muscles and prevent you from cheating your way through as you fatigue.
Doctor's Clearance
Before adding anything to your exercise routine, be sure to check with your doctor. If you have any joint or back conditions, it is important for you to know if specific movements are contraindicated for you.
Consult a Trainer
Especially if you are new to the gym, take advantage of even one session with a personal trainer to learn the how to use the machines. Although many machines have pictures and instructions, a personal trainer can help you adjust the machines to fit your body appropriately and tell you exactly where you should be emphasizing the movement.
Warm Up
Conduct some sort of aerobic exercise, such as walking on a treadmill or riding a stationary bicycle, for 7 to 10 minutes before you begin your weight routine. By bringing warmth and pliability to your muscles, it helps you avoid injury.
One Set
Go for just one set of 12 repetitions on each machine for the first two or three weeks. Set the weight at a level where you are barely able to crank out the last repetition or two with good form, recommends the Mayo Clinic's Dr. Edward Laskowski. As you become stronger and can easily perform 15 repetitions with good form, increase the resistance slightly.
Rest
In order to re-synthesize and grow, muscles need to rest. Leave at least 48 hours between strength-training workouts to be sure your muscles have time to recover. Aim for two or three non-consecutive days of strength training to stimulate strength gains.
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