Weight-lifting machines are safer and easier to use and provide the same strength gains as free weights. Most gyms provide weight stack machines grouped together in a circuit. Do the circuit by alternating pushing and pulling exercises or upper and lower body exercises to make a balanced routine.
Using the Machines
Step 1
Perform one set of each exercise. Start with a weight you can comfortably do eight to 12 times. Increase the weight by approximately 5 percent when you can complete 12 repetitions with good technique for two consecutive sessions. Progress to two sets after six to eight weeks.
Step 2
Push the handles or pads out for a count of two seconds. Return for a count of four seconds. Breathe out on the effort and in on the return. Use this same rhythm on all the machines to complete a repetition.
Step 3
Sit back against the seat of the seated chest press with both feet flat on floor. Adjust the seat height so that the handles are at mid-chest level. Grasp the handles with your palms facing downwards. Push the handles out until your arms are fully extended. Return to the start position.
Step 4
Sit erect with your chest against the front pad of the seated row and both feet flat on floor. Adjust the chest pad so that your arms are fully extended when gripping the handles. Adjust the seat height so that your arms are parallel to the floor when gripping the handles. Grip the handles with palms facing downwards. Pull the handles as far back as possible towards your chest or upper abdomen. Return to the start position.
Step 5
Sit back against the seat of the shoulder press with both feet flat on floor. Adjust the seat height so that the handles are at the top of your shoulders. Grasp the handles with your palms pointing forward. Push upwards until your arms are fully extended. Return to the start position.
Step 6
Sit back against the seat of the abdominal curl with both feet firmly under the pads and your knees slightly bent. Adjust the seat height so that your hips are lined up with the machine’s axis of rotation. Secure the seat belt across your thighs and hips. Grasp the handles above your shoulders with palms facing inwards. Bend the torso forward and downward while maintaining a firm grip on the handles. Return to the start position.
Step 7
Sit back against the seat upright of the seated back extension with your feet firmly on the footplate and your knees slightly bent. Adjust the seat height so that your hips are lined up with the machine’s axis of rotation. Secure the seat belt across your thighs and hips. Grasp the handles above and behind your shoulders with your palms facing inward. Extend your torso backwards and outwards until it is in line with your thighs. Return to the start position.
Step 8
Sit back against the seat upright of the leg press with your feet flat flat on the platform and in line with your knees and hips. Adjust the seat so that your knees are at 90 degrees. Grip the handles at either side of seat with palms facing inward. Push outwards until your legs are fully extended. Return to the start position.
Step 9
Move under the shoulder pads of the standing calf raise, facing forward, with the balls of your feet on the near edge of the step. Stand erect with your feet parallel and hip width apart. Align your hips under your shoulders and allow your heels to hang below the level of the step with legs straight. Push upward as high as possible on the balls of your feet. Return to the start position.
Step 10
Sit erect on the seated calf raise facing forward with your thighs under the pad and the balls of your feet on the near edge of the step. Adjust the seat so that your thighs are parallel to the floor. Point both feet forward. Push down with toes slightly to remove the pad supports and allow your heels to hang below the level of the step. Push from the balls of your feet to raise the pad as high as possible. Return to the start position.
Tips and Warnings
- Instructions are posted on most machines together with the name of the exercise and the muscles worked. Make sure you understand these before attempting the lift. Various machines that work the same muscle groups in different ways. Read the instructions on the machines or ask an instructor to point these out and explain them.
- If you are new to weight training, complete a physical activity readiness questionnaire or check with your physician before starting a program
References
- “Medicine & Science in Sports & Exercise”; Position Stand: Progression Models in Resistance Training for Healthy Adults; N. A. Ratamess, et al.; 2009
- “Journal of Human Movement Studies”; A Comparison of Isotonic Free Weights and Omnikinetic Exercise Machines on Strength; D.S. Willoughby and J.W. Gillespie; 1990
- “Essentials of Strength Training and Conditioning” 2nd ed.; T. R. Baechle and R. W. Earle; 2000
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