Beginner gym equipment schedule?
larali1980
Posts: 162 Member
Hi guys. I just joined a gym today. I've been a member of gyms before but never really got into it. I want to do it seriously this time. There are a lot of machines there I am not very familiar with.
Can someone point me to a good beginner's guide/ workout schedule?
Can someone point me to a good beginner's guide/ workout schedule?
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Replies
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try and avoid the machines if possible, get a free weight program like stronglift 5x5 or new rules of lifting. Or even join some classes.0
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I started with Jamie Eason's Live Fit program. It will give you a schedule and provides video tutorials on all the basic lifts (and more). Great for beginners and free
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try and avoid the machines if possible, get a free weight program like stronglift 5x5 or new rules of lifting. Or even join some classes.
Why should she try and avoid machines? I agree some machines should be avoided, but there are also some great ones, especially for beginners.0 -
time2cutnow wrote: »I started with Jamie Eason's Live Fit program. It will give you a schedule and provides video tutorials on all the basic lifts (and more). Great for beginners and free
I did this program and hated it. There are tons of good programs out there.0 -
You could try Stronglifts. Everything you need is online at stronglifts.com and you can download an app there that you can use to track your workout at the gym. Super easy! I love it!0
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time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).0 -
Use the cardio machines (cross trainer, bike, treadmill) a couple of times a week. One session long and low rate (helps build endurance) Then do one session with some intervals or sprints.
As for weight machines I would steer clear. It is better to learn to do body weight exercises correctly and then introduce some light weights but only when you have good form. You can easily do a circuit of body weight stuff, including core that will work you pretty hard and build up some good strength.
Oh, and never go on a rowing machine in a gym or listen to a fitness instructor on how to use one. I row and 99% of people in gyms use them with bad technique and it has injury written all over it!0 -
time2cutnow wrote: »
because people always get steered toward the machines and then they never set foot into free weight area and never even attempt a compound movement.
OP - I would suggest looking into strong lifts or all pro beginner routine, and then you can use some machines for accessory work like lat pulldowns, cable rows, iso lat row, etc....0 -
Thanks for the suggestions!0
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nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO0 -
singingflutelady wrote: »time2cutnow wrote: »I started with Jamie Eason's Live Fit program. It will give you a schedule and provides video tutorials on all the basic lifts (and more). Great for beginners and free
I did this program and hated it. There are tons of good programs out there.
I stuck with it for like 3 weeks and never really followed it exactly. I started the program when I was completely new to lifting so I did find it great for the video tutorials.0 -
time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.0 -
time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.0 -
time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
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time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
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Nope - if possible != completely.
You made that leap.
Again, nobody has given that advice.0 -
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larali1980, I use the strength training machines at Planet Fitness exclusively, (no free weights), and I have had good results towards meeting my objectives. I see many fit, strong, young people who use the equipment pretty exclusively. I myself got guidance from the Planet Fitness trainers, and others, including a 73 year old friend who has lifted for 40+ years (and continues to lift) and another who played college football. I ended up taking their input, and doing a hybrid of their recommendations and my own schedule of equipment/sets/reps. I believe that the key is to get some input from those who really know, and then to use it in a way that meets your needs. Doug in Akron
A question for all of us on this thread: Why is it that whenever anyone asks a question about strength training, particularly about equipment vs free weights, it seems to bring out the worst in people?0 -
lessismoreohio wrote: »A question for all of us on this thread: Why is it that whenever anyone asks a question about strength training, particularly about equipment vs free weights, it seems to bring out the worst in people?
People tend to spread and accept bad advice pretty freely on this site. It's been that way for years.
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I would consider the free/body weight vs machines somewhat like nutrition. In general 80% of calories from nutrient dense food the other 20% from what you like. For most people, the majority of a workout should utilize free weight or bodyweight exercises. One of the limits of machines that wasn't mentioned was most of them take any core stabilization out of the movement as you are supported by a chair or bench.
Google images of the workout facilities of pro teams and major colleges. You will find them filled with equipment for free weight exercises and very few of the traditional Globo Gym weight machines. These organizations employ the best strength and conditioning people in the world, have millions invested in their athletes and can afford to have any type of equipment they want. They are choosing to emphasize free weights.
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time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
no, you never asked why someone should avoid them completely. A quick search will show that.
I answered in general terms. If there is a specific need, then that is a different case. We know nothing about the OP other than that they are beginners. I'd rather point them to something that will give them the best bang for their buck (time), and that is whole body compound free weight movements.0 -
nordlead2005 wrote: »time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
no, you never asked why someone should avoid them completely. A quick search will show that.
I answered in general terms. If there is a specific need, then that is a different case. We know nothing about the OP other than that they are beginners. I'd rather point them to something that will give them the best bang for their buck (time), and that is whole body compound free weight movements.
Really? Am I missing something??
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lessismoreohio wrote: »larali1980, I use the strength training machines at Planet Fitness exclusively, (no free weights), and I have had good results towards meeting my objectives. I see many fit, strong, young people who use the equipment pretty exclusively. I myself got guidance from the Planet Fitness trainers, and others, including a 73 year old friend who has lifted for 40+ years (and continues to lift) and another who played college football. I ended up taking their input, and doing a hybrid of their recommendations and my own schedule of equipment/sets/reps. I believe that the key is to get some input from those who really know, and then to use it in a way that meets your needs. Doug in Akron
A question for all of us on this thread: Why is it that whenever anyone asks a question about strength training, particularly about equipment vs free weights, it seems to bring out the worst in people?
not sure what you are saying. People clearly said that OP should use free weight. compound movements, and that certain machines are good for accessory movements. What we are saying is that one should not use machines exclusively because they do not work stabilizer muscles and they don't compare to kind of full body workout that one gets with compound movements. That is not being harsh, that is just being factual.
A good structured lifting program is going to be build on a foundation of compound movements and then with accessory movements thrown that will include some machine work.0 -
lessismoreohio wrote: »larali1980, I use the strength training machines at Planet Fitness exclusively, (no free weights), and I have had good results towards meeting my objectives. I see many fit, strong, young people who use the equipment pretty exclusively. I myself got guidance from the Planet Fitness trainers, and others, including a 73 year old friend who has lifted for 40+ years (and continues to lift) and another who played college football. I ended up taking their input, and doing a hybrid of their recommendations and my own schedule of equipment/sets/reps. I believe that the key is to get some input from those who really know, and then to use it in a way that meets your needs. Doug in Akron
A question for all of us on this thread: Why is it that whenever anyone asks a question about strength training, particularly about equipment vs free weights, it seems to bring out the worst in people?
As you know, "less is more". Free weights engage more muscles than fixed machines in less time. I have been barbell lifting for about a year. I went on vacation and my hotel had a smith machine. I tried it. I understood what everyone meant. Sometimes the more you know, the less you realize you know.0 -
time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
not sure how "if possible" = completely ignore
the person clearly meant that machines are good for accessory movements but compound movements and free weights are superior, which they are.0 -
time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
not sure how "if possible" = completely ignore
the person clearly meant that machines are good for accessory movements but compound movements and free weights are superior, which they are.
Clearly.0 -
time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
not sure how "if possible" = completely ignore
the person clearly meant that machines are good for accessory movements but compound movements and free weights are superior, which they are.
Clearly.
not sure how this is not clear:
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).0 -
time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »time2cutnow wrote: »nordlead2005 wrote: »time2cutnow wrote: »
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
I don't think that's true. I always incorporate the leg press, cable row, assisted pull up, leg curl, etc machines. I also love free weights. To say to stay away from all machines is bad advice IMO
Well, it is true. I don't think any seasoned lifter is going to tell you that a leg press is superior to a barbell back squat....
Leg press is a great accessory move, but if it is not a better movement than a barbell back squat.
I agree with that. The part I don't agree with is that machines will make you avoid the weight section completely. I'm not debating that free weights aren't better than machines. They are.
I'm only saying it's bad advice to tell someone to avoid machines completely, especially a beginner asking specifically for which machines to start with. Horrible advice actually.
Good thing that advice wasn't given, then.
"try and avoid the machines if possible" said the person I originally quoted and I asked why to avoid them completely then this person quoted me back and started giving his reasons.
not sure how "if possible" = completely ignore
the person clearly meant that machines are good for accessory movements but compound movements and free weights are superior, which they are.
Clearly.
not sure how this is not clear:
Because in general large compound lifts are better than isolation exercises. Not only do you hit more major muscles in less time (keeping your workouts short), you also hit the stabilizer muscles.
Unless you have a specific reason to train a specific muscle there isn't much reason to use machines (ok, if they are the only thing available, then you have a good reason to use them).
That wasn't OP I was quoting who wrote that.. it was another member.0
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