Machine workouts are easier and safer to learn than free-weights exercises, according to the March 2009 American College of Sports Medicine "Position Stand." Machines require less coordination to complete a movement with good technique, and you'll find it quicker and easier to select a weight by inserting a pin into a stack rather than changing plates on a bar. You'll also see basic information and instructions posted on each machine.
Select Appropriate Exercises
Step 1
Read the information posted on each machine.
Step 2
Identify six to eight exercise that work the major muscles of your body.
Step 3
Look for machines that work the muscles of the chest, back, shoulders, upper arm, lower arm, torso, upper leg and lower leg.
Familiarize Yourself With Each Machine
Step 1
Adjust each machine to your body size.
Step 2
Start with a weight that you can comfortably lift 10 to 12 times.
Step 3
Keep your hands away from cables, pulleys and weight stacks.
Start With a Basic Routine
Step 1
Perform a single set of each exercise for eight to 12 repetitions.
Step 2
Rest for 2 to 3 minutes between sets.
Step 3
Perform each exercise to a "two seconds out" and "four seconds back" rhythm.
Choose a Balanced Routine
Step 1
Choose exercises that work muscles on either side of a joint.
Step 2
Use a "push-pull" system. Start with a pushing movement, the chest press, for example.
Step 3
Follow with a pulling movement, such as the row.
Select Order of Exercises
Step 1
Use the machines that work your large muscle groups before those that work small muscle groups.
Step 2
Perform multiple-joint exercises before single-joint exercises.
Step 3
Use the machines that provide higher-intensity exercises before those that offer lower-intensity exercises.
Check Machine Safety
Step 1
Check for frayed cables, belts and pulleys.
Step 2
Check for smooth movement of plates on guide rods.
Step 3
Check for loose and missing parts.
Use Correct Technique
Step 1
Keep your body stabilized throughout the exercise range of movement.
Step 2
Focus only on the movement of the particular lift you are performing.
Step 3
Breathe out on the effort and in on the return.
Progress Gradually
Step 1
Complete 12 repetitions with good form for two consecutive sessions.
Step 2
Increase weight by about 5 percent.
Step 3
Follow this pattern of increasing weight every few sessions.
Tips and Warnings
- Take advantage of working with a trainer when you join a gym. Many gyms offer newcomers free instruction in the use of machines. Check with the gym staff anytime you have questions about a particular machine exercise.
- Before starting a strength-training program, especially if you are new to exercise, check with your physician for clearance to begin.
References
- “Medicine & Science in Sports & Exercise”; Position Stand: Progression Models in Resistance Training for Healthy Adults; N. A. Ratamess, et al.; Vol. 41, no. 3, 2009
- “Essentials of Strength Training and Conditioning” 2nd ed.; T. R. Baechle and R. W. Earle (Eds).; 2000
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