Most beginners worry about not knowing how to use the gym equipment. All these machines can seem a little overwhelming but there’s no reason why you couldn’t use them properly.
If you have little to no experience, gym equipment can be extremely intimidating. No one ever wants to admit they don’t know what they’re doing.
Kick that anxiety before you get there and rock your next strength training workout with this easy gym equipment guide for beginners.
Lat Pull-Down
The lat pull-down machine targets your ‘latissimus dorsi’ (or ‘lats’), one of the largest muscles in your back. Lat pull-downs also engage your biceps and shoulders. Working your lats can help to improve posture and protect your spine during other exercises while sculpting and strengthening the muscles in your back.
The lat pull-down can help you build strength, particularly if your goal is to do a pull-up. As your pulling strength increases, you’ll be able to move on to the assisted pull-up machine and eventually to an unassisted pull-up. Find and buy the best tool for you during training with coupons
Treadmill
The treadmill is one piece that everyone should be familiar with because it provides cardiovascular exercise and strengthens your leg muscles while giving you an endurance workout. Start by setting up the speed and time before getting on the belt, then pick a starting point for your walk/run.
It will depend on if you need cardio or looking for more intensity. Once at full power, set out walking/running and see how it feels. Also, you can check for a treadmill buying guide if you’re looking a one for home. These are great cardio workouts because they provide a continuous, low-impact workout perfect for injury recovery and weight loss.
Seated Row
The seated cable row also works on your lats, focussing on the mid-back to engage the back of the shoulders, biceps and rhomboids. If you sit at a desk all day, this exercise can help to strengthen the postural muscles, building a stronger back and better posture.
Bench Press
The barbell bench press is a compound exercise that works several muscles at once, including the pectorals (chest muscles) and the anterior deltoids (front of the shoulders). Unlike push-ups, the bench press engages these muscles without placing as much strain on your wrists and shoulders.
When you start doing a bench press for the first time, lifting a barbell may be too heavy. You can begin with a dumbbell bench press or the chest press machine — you can even do a chest press on a cable machine.
Once you progress to the barbell, the width of your grip will determine which muscles you load more. A close-grip barbell bench press will primarily engage the triceps, as well as the chest and front of the shoulders. A wider grip will focus on the chest, also using the front of the shoulders and triceps. You can start with just the bar and add weight as your strength and confidence increase.
Assisted Pull-Up
Many women say that they can’t do a pull-up, but the truth is that with the right equipment, anyone can do pull-ups! The assisted pull-up machine offsets your body weight which will allow you to build strength gradually.
Assisted pull-ups require you to stabilise your entire body, so you work more muscles than you do with a lat pull-down.
As you get stronger, you’ll be able to decrease the offset. Take it slowly and only do as many reps as you can complete while maintaining the correct good form.
If there isn’t an assisted pull-up machine available, you can use a long resistance band to offset your weight.
Loop the band around the bar and insert one of your feet into the loop, with the other foot on top to stabilise yourself. Choose a band that allows you to complete 5-10 pull-ups — as you get stronger, you can use a lighter band.
Free Weights
These are great for both building muscle and increasing your strength. So they’re excellent to use in conjunction with other exercises like running or spinning classes. Also, you can check for coupons on free weights for savings.
There is no one best fitness tool at a gym because what you need depends on your fitness goals and abilities. Therefore, proceed by choosing the best for you.
Leg Press
The leg press allows you to lift heavy weights with your legs to build strength, without the risk of compromising your form. The movement uses similar muscles to the squat, but the weight has a fixed range of movement to limit the risk of injury.
When performing the leg press exercise, ensure your hips are in contact with the backrest of the seat. This is to ensure the force of the weight doesn’t shift onto your tailbone and lower back. Your knees should track straight during the movement, rather than collapsing inward or bowing out to the side.
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