For a novice, entering a gym for the first time can be intimidating. The variety of weights and equipment to choose from make it challenging to know where to start. Weight-lifting gyms are divided into three types of equipment: fixed machines, cables/pulleys, and free weights. By learning to use these types of equipment one-by-one, a beginner can become proficient at weight-training in a relatively short amount of time.
Step 1
Choose a fixed machine to start with. Fixed machines are designed to guide you through a fixed track of motion, allowing you to work the intended muscle without having to worry about proper form or injury. Review the instructional label attached to the machine, taking careful note of any warnings. Position yourself on the machine in the manner indicated by the label, and try performing several repetitions without using any additional weight. Once you're comfortable with the movement, add extra weight to the machine until you reach a level of resistance at which you can perform only 8 to 12 repetitions. Pay attention to the mechanics of the motion, as you will have to apply these later.
Step 2
Choose a cable/pulley machine. Like fixed machines, the cable/pulley machines are designed to avoid the dangers associated with handling heavy weights directly. Unlike the fixed machines, the cable/pulley machines allow for a free range of motion. Pick one of the exercises indicated on the machine label, and attempt to recreate the motion pictured using the lowest weight setting. Since there is no fixed track guiding your body, pay special attention to your form. Once you are confident that your form is accurate enough to work the intended muscle safely, move the selector pin down the weight stack until you reach a resistance level where you can perform no more than 8 to 12 repetitions with good form.
Step 3
Choose a free weight. Free weights come in two forms: pre-weighted dumbbells/barbells, and empty barbells with room to attach weights as you please. The most common free-weight exercise is the bench-press, so begin there. Position yourself on the bench below an empty barbell. Unrack the barbell, move it down to your chest in a slow and controlled motion, and return it to the starting position. Repeat for several repetitions, until you have a good feel for the form. Begin to add weight to the barbell until you reach a resistance level at which you can perform no more than 8 to 12 repetitions with good form. If a weight feels challenging, have your lifting partner grip the bar from above--this way, he can assist you in the event that you're unable to lift the weight. Repeat this process for as many free-weight exercises as you wish to learn.
Tips and Warnings
- It is important that you follow these steps in order, as free weights have a far greater potential for injury than machines.
- Never begin an exercise program without clearance from a medical professional.
Things You'll Need
- Proper athletic attire
- A lifting partner
- Weight-lifting gloves (optional)
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