Ok to start with machines at gym?
FLBeachluvr
Posts: 110 Member
Trying hard to up my exercise and keep what muscle I have left. I would eventually like to work up to free weights but am sadly out of shape. Is starting with the machines (where I feel less intimidated) okay or are the machines just a waste of time? I'm thinking something is better than nothing at this point?
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I started with free weights and a structured program. Machines are not going to give you the same as free weights.0
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Chef_Barbell wrote: »I started with free weights and a structured program. Machines are not going to give you the same as free weights.
No I get that but I'm just trying to get a starting point.0 -
if you want a starting point look into all pro beginner routine or stronglifts 5x5 ..both are free weights, but they are great beginner programs that will give you a good intro to compound movements, and build a foundation of strength...1
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Nothing wrong with machines for a couple weeks to get the ranges of motion down and what not. I wouldn't go much longer than that if you want the maximum benefits. That being said, the machines will still give you better results than nothing.2
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They're certainly not a waste of time. It's much better to start with something you are comfortable doing (so you actually do it) than starting with the perfect program (that you won't actually do).
That said, many gyms are very welcoming and I think you might be surprised if you just bring in your daily program sheet and do what you have to do. It's sort of are you the type to dip your toes into the pool or do you just jump in. Find what works for you.2 -
It's fine. Here's Lyle McDonald's beginner machine program: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/3
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I've worked with a trainer 2x/wk and lost 50 lbs over two years. We do free weights, but also machines such as:
seated hamstring curl, seated rows, leg press, deadlifts on the Smith machine, triceps pushdowns and/or triceps overheads, pull-up machine, chest press...that's quite a bit, actually
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The intimidation will dry up quickly if you have a good plan and learn what you need to do. In fact you'll probably know more than a lot of the meatheads there. Most people in gyms are focused on themselves anyway, so you're just background noise to them. A good program for your age group is New Rules of Lifting for Life.
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It's fine. Here's Lyle McDonald's beginner machine program: http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/
Oh I like that!0 -
I do most of my work out on machines. I have gotten so much stronger using them, I don't know why some people think they are a waste of time. You're lifting weights, and the machine helps you with form. I also do free weights, but nothing wrong with machines - especially cable machines.1
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I do most of my work out on machines. I have gotten so much stronger using them, I don't know why some people think they are a waste of time. You're lifting weights, and the machine helps you with form. I also do free weights, but nothing wrong with machines - especially cable machines.
machines, typically, do not work your stabilizer muscles and they typically do not help with form as the machine is assisting you with the lift, or putting you in the incorrect position - see learning to squat on the smith machine.
I incorporate some machines into my routine, but I focus my lifts around the big compound movements - squat, deadlift, bench press, overhead press...0 -
I've worked with a trainer 2x/wk and lost 50 lbs over two years. We do free weights, but also machines such as:
seated hamstring curl, seated rows, leg press, deadlifts on the Smith machine, triceps pushdowns and/or triceps overheads, pull-up machine, chest press...that's quite a bit, actually
deadlifts on the smith machine?????
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I do most of my work out on machines. I have gotten so much stronger using them, I don't know why some people think they are a waste of time. You're lifting weights, and the machine helps you with form. I also do free weights, but nothing wrong with machines - especially cable machines.
The bolded is the main issue. Due to the "help" the machine offers, you don't use (at least, not as much) stabilizer muscles. In addition, the machines can sometimes - depending upon design - make one use a form that isn't natural. That unnatural form means the muscle(s) don't get used properly.
That said, machines are usually fine, provided you understand the above limitations. If you stick to machines, you'll have to do more exercises (generally speaking) to get something resembling equivalent results of free weights.
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Muscleflex79 wrote: »I've worked with a trainer 2x/wk and lost 50 lbs over two years. We do free weights, but also machines such as:
seated hamstring curl, seated rows, leg press, deadlifts on the Smith machine, triceps pushdowns and/or triceps overheads, pull-up machine, chest press...that's quite a bit, actually
deadlifts on the smith machine?????
I really hope there is a reasonable explanation as to why someone would do that. Then again, I watched a legit meathead do deadlifts in the squat rack on Monday. We have two separate bars placed in the gym specifically for deadlifting, with the rubber weights and all. But he, and the chick he is training, did them in the squat rack.
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Oh yeah, and yes, starting with machines is perfectly acceptable. I prefer free weights myself, but my gym wife always uses the machines. Definitely better than not lifting at all.1
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I do most of my work out on machines. I have gotten so much stronger using them, I don't know why some people think they are a waste of time. You're lifting weights, and the machine helps you with form. I also do free weights, but nothing wrong with machines - especially cable machines.
The bolded is the main issue. Due to the "help" the machine offers, you don't use (at least, not as much) stabilizer muscles. In addition, the machines can sometimes - depending upon design - make one use a form that isn't natural. That unnatural form means the muscle(s) don't get used properly.
That said, machines are usually fine, provided you understand the above limitations. If you stick to machines, you'll have to do more exercises (generally speaking) to get something resembling equivalent results of free weights.
Well, I can honestly say that my core is stronger than it has ever been, using cable machines. I do trunk twists, and several other seated exercises that require me to use my core muscles to stay seated on the stool. But then I'm also disabled and can't do deadlifts, squats, compound moves, etc. I'm very happy with my strength from using the machines. My legs have even gotten stronger since I have to use what little leg muscle I have to also steady myself. But to each their own.
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That said, machines are usually fine, provided you understand the above limitations. If you stick to machines, you'll have to do more exercises (generally speaking) to get something resembling equivalent results of free weights.
Just looking for a starting point. Once I feel a little better about my abilities I plan on paying for a few training sessions on free weights so I can make sure my form is correct and that I know what I'm doing. The last thing I want to do is injure myself.
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Nothing wrong with machines, they serve their purpose...I use them now whereas I didn't before, for example I can't do heavy squats anymore due to knee and back issues to I use the leg press.
Start with machines, when you feel more confident try free weights.1 -
While free weights do offer some additional benefits starting with machines is fine. Depending on how well equipped your gym is you can do practically every exercise with a machine that you can do with free weights.
I have read in a number of places that squatting in a smith machine isn't a great idea as the bar only moves in a fixed plane and having seen people at my own gym doing it I can say that it doesn't look right, if you squat in a rack you can bail out if you need to (when you first start you wouldn't be lifting to failure so that shouldn't be a problem)
Have a look at the Stronglifts 5 x 5 program. It's really straightforward, 5 lifts separated into two workouts, and you start with an empty bar.0 -
BrianSharpe wrote: »While free weights do offer some additional benefits starting with machines is fine. Depending on how well equipped your gym is you can do practically every exercise with a machine that you can do with free weights.
I have read in a number of places that squatting in a smith machine isn't a great idea as the bar only moves in a fixed plane and having seen people at my own gym doing it I can say that it doesn't look right, if you squat in a rack you can bail out if you need to (when you first start you wouldn't be lifting to failure so that shouldn't be a problem)
Have a look at the Stronglifts 5 x 5 program. It's really straightforward, 5 lifts separated into two workouts, and you start with an empty bar.
I am familiar with the Stronglifts program but I am starting at a point where I doubt i could even squat an empty bar. Will probably start with body weight squats and then move to goblet squats as I progress. I've heard the negative things about using the Smith machine to squat too.
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Machines are fine. Just know the limitations.
I mix it up so I get form and stabiliser development from free weights and strength from machines where needed.
I am using the All Pro programme modified for my age, size, strength and equipment available at my gym ( only bars are 45lbs).
Squat
Bodybar: 18-30 lbs. form ( highest weight available)
Leg press: to build strength to eventually jump from 30-45 lbs squat.
Bench press
Hand weights; form, stabilisers ( my feet don't touch the ground comfortably, so progression limited)
Chest press: helps with the progression I can't make on bench.
Bent over row
Bodybar, hand weights: form, stabilisers.
Seated row; can move more weight so helps with strength.
Overhead press
Bodybar, hand weights: don't think I will ever get 45lbs over my head.
Stiff leg dead lift
Bar: 45 lbs +20.
Bicep curl
Body bar, hand weights.
Calf raises
Hand weights.
No apologies for slow progression, I work at my limits within my limitations.
Much better than being scared off, or not trying at all.
Cheers, h.0 -
Muscleflex79 wrote: »I've worked with a trainer 2x/wk and lost 50 lbs over two years. We do free weights, but also machines such as:
seated hamstring curl, seated rows, leg press, deadlifts on the Smith machine, triceps pushdowns and/or triceps overheads, pull-up machine, chest press...that's quite a bit, actually
deadlifts on the smith machine?????
I really hope there is a reasonable explanation as to why someone would do that. Then again, I watched a legit meathead do deadlifts in the squat rack on Monday. We have two separate bars placed in the gym specifically for deadlifting, with the rubber weights and all. But he, and the chick he is training, did them in the squat rack.
Not rack pulls?0 -
OP: Sounds like you have a good sense of your abities. No need to rush into free weight/barbell work, as long as you see that as the next objective. BW, machines and dumbbell routines are fine for a starting point.
When you think you're strong enough to transition to free weights/barbells, start at about 10-15% below your machine weights to allow for the lack of stabilization musculature and go from there.
People here love Stronglifts to the point of excluding mention of others but there are other excellent "beginner" strength development programs. When you get to the point of thinking about doing one, check ALL of them out and choose the one that suits you best.
Good luck!1
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