GYM MACHINE WORKOUT ROUTINE FOR BEGINNERS

11 Aug 2024

For beginners who want to increase muscle mass, develop strength, or improve their overall fitness, exercising with gym machines—including options like a collapsible squat rack, power rack with lat pulldown, and weight cage—is the most efficient approach. Compared with free weight workouts like barbell curls and dumbbell lifting, using gym machines such as a bench press and squat rack or lifting rack is safer and more convenient for newcomers. Facing unfamiliar gym equipment can be overwhelming and nerve-wracking. However, having a clear and actionable gym routine for muscle gain can effectively alleviate these feelings and provide structured guidance. This blog aims to assist beginners in setting up their workout routines with complex equipment in the gym.

Why Choose Gym Machines

Beginner's Gym Machine Workout Routine

Crucial Tips and Safety Notice

Conclusion

Why Choose Gym Machines?

Gym machines are designed with ease of use and safety in mind, making them ideal for beginners. They provide a guided range of motion, which helps in maintaining proper form and reduces the risk of injury. Additionally, many machines have adjustable weights or resistance levels, allowing you to progressively challenge yourself as you get stronger.

Unlike free weights workouts, gym machines don’t require a lot of strength, stability, and technical skill to do, They follow a fixed pattern of movement and are safer and easier to use, especially for those beginners who don’t have lots of power or experience. By the way, the training range of gym machines is huge enough to build a workout routine that can help build strength and gain confidence in the gym. For novices, gym machines undoubtedly are the best and fastest method to get started with exercise. Once you’ve got a hang of these exercises and built up some strength, you can progress to free weights if you prefer.

What should a workout routine include?

Before starting your journey in the gym, you should know the use of those complicated-looking gym machines. Jump straight to our blog A Beginner’s Guide on How to Use Gym Equipment and learn the specific usage of each machine. After this, you can start planning your fitness plan according to the following suggestions.

Opt for full-body workouts.

For those beginners who don’t have much strength and endurance, a full-body workout is easier to avoid getting injured, without overdoing it. A full body workout can train your whole body basically. With training twice or three times a week, you can also lose calories efficiently and reach your fitness goal successfully.

Include compound movements

Single-part training movements are far less effective than compound movements. They are more difficult to control during training and may cause injuries to the novice. Therefore, it is necessary to add more sets of compound exercises to the training schedule. Don’t be greedy at first, just choose several movements and make sure the training can affect as many body muscles as it can. Remember! Safe security is always the primary consideration.

Practice 3-4 sets per exercise and with 8-12 reps per set

Sometimes less is more, especially when it comes to exercising. When you perform each set of exercises, don't be avaricious. Calm down and feel the correct force of the corresponding muscle parts in each set of exercises. Find the right feeling and choose the number of sets and reps according to your actual situation. For beginners, it is usually recommended to practice three to four sets of each exercise, with eight to twelve repetitions per set.

Beginner’s Gym Machine Workout Routine

You can start exercising with your personal workout routine that depends on the suggestions above by yourself, or use our example routine that is given as follows. No matter which one you choose, remember not to over-exercise, slow it down, and take your time, fitness is a long-term thing, don't rush for success.

Before Begin

Before jumping into any workout routine, it's crucial to warm up your muscles and joints. Spend 5-10 minutes doing light cardio (e.g., walking, jogging, cycling) to increase your heart rate and blood flow. Follow this with dynamic stretches focusing on the muscles you'll be targeting during your workout.

Workout Routine

Leg Press Machine

Purpose: Targets quadriceps, hamstrings, and glutes.

Technique: Adjust the seat so your knees are at a 90-degree angle when the legs are bent. Push the platform away from your body, extending your legs without locking your knees. Slowly return to the starting position.

Lat Pulldown Machine

Purpose: Strengthens the upper back, particularly the latissimus dorsi (lats).

Technique: Sit down and adjust the knee pad to secure your legs. Grasp the bar with a wide grip, pull it down to your chest while keeping your torso still, and then slowly release it back up.

Chest Press Machine

Purpose: Targets the chest muscles (pectoralis major and minor) and triceps.

Technique: Sit on the machine with your back flat against the backrest. Push the handles away from your body until your arms are fully extended (but not locked). Control the movement as you bring the handles back toward your chest.

Leg Curl Machine

Purpose: Focuses on hamstrings.

Technique: Adjust the machine so your knees align with the pivot point. Curl your legs up towards your glutes, pause briefly, and then lower the weight back down in a controlled manner.

After Finish

After completing the workout, spend 5-10 minutes cooling down with light cardio to lower your heart rate. Follow this with gentle stretching, focusing on the muscles you've worked. Stretching helps improve flexibility and reduces muscle soreness. Adding about 20 minutes of aerobic exercise after anaerobic exercise is also very beneficial and can effectively help the overall exercise effect.

Crucial Tips and Safety Notice

Begin with lighter weights to focus on proper form and technique. Doing with lightweight but in the correct form is much better than doing with high weight but in the wrong posture.
As you become more comfortable, gradually increase the weight to continue challenging your muscles. Don’t stay at a certain level, as you won’t make any progress.
Aim for 2-3 sessions per week, allowing at least one day of rest between workouts for muscle recovery. Appropriate rest should also be part of the workout routine, it’s very important and necessary.
If you experience pain beyond normal muscle fatigue, stop and consult with a fitness professional. Don't feel embarrassed seeking assistance from gym staff if unsure. This will determine whether you can exercise safely.

Conclusion

Embarking on a gym machine workout routine as a beginner is an exciting step towards improving your fitness and strength. By familiarizing yourself with each machine and focusing on the correct form, you can maximize the benefits while minimizing the risk of injury. Remember, fitness is a long-term thing, consistency and patience are key to achieving your fitness goals. Action is better than words. Start your workout right away and enjoy the journey of discovering your strength and capabilities with each workout session. Happy lifting!

FAQ

Q: What should I wear to the gym?

A: Wear comfortable, breathable clothing that allows for a full range of motion. Good-quality workout shoes are essential for support and safety.

Q: How long should my gym machine workout sessions be?

A: Aim for 30-45 minutes per session, including warm-up and cool-down periods. Adjust based on your fitness level and comfort.

Q: How often should I change my gym machine workout routine?

A: It's beneficial to change your routine every 4-6 weeks to prevent plateaus and keep your workouts challenging. Gradually increase weights and vary exercises to continue progressing.