Best gym exercises for beginners

kaoldham
kaoldham Posts: 14 Member
edited November 22 in Fitness and Exercise
I did my induction but I don't really know which machines are actually more effective than others, in terms of strength training. At the moment the only thing I use is the bike for a warm up and treadmill for interval training.

Any recommendations?

Replies

  • AsISmile
    AsISmile Posts: 1,004 Member
    If you really want to do strength training, you should follow a progressive lifting program that uses free weights.

    That being said, machines often target different muscles, so as long as you do a few upper and lower body machines you'll have an okay workout.
    Chances of seeing big strength gains with machines are lower though, because most people don't increase the weight often enough.
    Also, most gyms offer free workout plans that include machines, so ask at your gym if you want to follow that road.

    If you really want to start lifting heavy, look into a progressive overload program like stronglifts 5x5, new rules of lifting or strong curves.
  • kaoldham
    kaoldham Posts: 14 Member
    Yes, they set up a plan for me but this covers all the various types of equipment (not free weights). Most of which look like implements of torture. The only machines I seem comfortable with are legs, and that's hardly balanced! haha. Increasing the weights aren't a problem if I find machines that work well, I just don't want to spend forever on something that actually does nothing. Like one of the leg curl machines I feel just under my knee. That's it. Is that what it works? Seems like an odd type of exercise.

    I'm basically wanting to work up to body weight lifts as it benefits classes I want to return to in the future (aerial and acrobalance, for example). I do some body weight training at home, but not consistently, which is why I wondered if there was something worth doing whilst I'm at the gym (and the boys aren't hogging all the machines).
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    There is no "best" - all have pros, all have cons. Body weight work can be great, it can be useless. Machines can be great, they can be a waste of time. Free weights can be great, they can be awful. It all depends on the person, their goals, and their ability.

    Do the machines have stickers/labels on them that highlight what muscles the machine works? If so, use machines that target the bigger/major muscle groups - chest, back, legs. If you want to supplement that with shoulder, arm, ab, etc work, fine. If not, that's fine too.

    As far as being comfortable with different lifts/machines/exercises... comfort usually comes from familiarity and/or ability. The best way to get familiar with something and to get better at it is to do it. So I suggest you spend the next few gym sessions just trying out different equipment. As a gym staff person for help/guidance if you need it. Keep weight minimal and get a feel for the movement, then add a little weight until the resistance becomes meaningful. Then see what you like and what you don't like, and go from there.
  • kaoldham
    kaoldham Posts: 14 Member
    All fair points, Jack. Thanks! I don't recall seeing any stickers but I still remember roughly where some of the machines worked. You're definitely right though, not being familiar with them makes them feel uncomfortable. I'll have a browse this evening and see which ones I can try out.

    Thanks for the suggestions!
  • AsISmile
    AsISmile Posts: 1,004 Member
    In that case you should consider a bodyweight program like you are your own gym or convict conditioning since that seems to match better with your goals..

    Anyway, google those two, google the other lifting programs I mentioned and see if any of those appeal to you.
    The advantage of of free weights over machines is that you are forced to also use other muscles to stabelize your movements. Furthermore, a machine forces you to move in a path that is not natural. So considering your goals, machines imo don't sound ideal.

    If you still decide to go for machines, I agree with jacksonpt that a focus on the large muscle groups might be best.
    Perhaps try to use google to figure out which machines those are, if there is no image of muscle groups attached to the machines.
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