Using gym machines

Machines are a safe way for beginners to start strength training, because they guide the range of motion. Even a machine can strain your joints if it's set up wrongly, though. This guide explains how to adjust the machines and put together a working basic programme with them.

You will need

• A gym membership
• Workout clothes and indoor shoes
• A towel
• A training diary or app
• A water bottle

Steps

1. Ask for a machine induction

   At many gyms you can get a free or inexpensive machine induction. Ask the staff or book a session with an instructor. Also read the instruction picture on the side of the machine.

2. Adjust the seat and supports

3. Choose a light starting weight

4. Control the movement

5. Put together a full-body programme

6. Remember the order

7. Increase the load gradually

8. Follow gym etiquette

9. Move on to free weights later

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