Using weight lifting machines for your workout can help you evenly develop and train all the muscles of your arms, legs, chest, back and abs. Start with one to three sets of eight to 12 repetitions and gradually increase over the long term to safely build strength.
Practice smart training by doing at least 10 to 15 minutes of walking, biking or other cardiovascular exercise to get your heart and lungs active before doing resistance training. Take time at the end of each workout session to lightly stretch and cool down and hydrate to prevent overheating.
Work opposing muscle groups such as biceps and triceps to reduce creating muscle imbalances that can lead to injuries.
Divide Workout Sessions into Upper and Lower Body Sessions
Divide your workouts into upper and lower body. Were you to train your arms and chest every day, you would not allow your muscles to rest and repair. Instead, exercise chest, arms and abs on Monday, Wednesday and Friday and do legs and back on Tuesday, Thursday and Saturday. If you are a beginner, workout four days a week, two days on the upper body and two days for the lower body. This will help you develop symmetry in muscle development.
Work Opposing Muscle Groups
Exercise antagonistic or opposing muscle groups in each workout. For example, work the front of the thighs (quadriceps) and the back of the thighs (hamstrings) as well as anterior tibialis of the front of the shin and gastrocnemius and soleus of the calves. Doing this means you will not have muscle imbalances.
For legs, that can mean using the leg extension for two to three sets of eight to 12 reps followed by hamstring curls for the same number of reps.
Increase Weights Gradually
Increase your weights gradually. The benefits of resistance training include prevention of osteoporosis and a decrease in metabolism, caused by a buildup of lean muscle tissue, which has greater calorie needs.
If you are a newbie, think of doing two to three sets of up to 12 reps that are comfortable and not using up every ounce of your strength. Setting the exercise machines at a lower weight and performing more repetitions for two to three sets is safer than doing one giant weight for seven reps.
For example, do bicep curls and tricep kickbacks for two to three sets at 20 to 30 pounds. Do this for at least a month, at least twice a week until you find this is very easy before adding more weight.
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