The strength training area may be the most confusing in the entire gym, full of odd looking contraptions with handles and straps and cables. But, the good thing is that most gyms organize their strength training equipment to help you navigate a little easier. For example, you might find machines categorized by muscle group; e.g., chest machines in one row, back machines in another.
You'll probably notice that there are a variety of machines for each muscle group -- a regular chest press machine, an incline chest press, a pec deck. All work the chest, but how would you pick which one to use? Or should you use all of them? Your best bet is to choose one exercise or machine per muscle group. When you go through your orientation, the trainer will most likely show you the machines you can start with for a basic workout. But, an example of a beginner workout on machines might be:
- Chest Press (chest)
- Lat Pulldown (back)
- Shoulder Press (shoulders)
- Bicep Curl (biceps)
- Tricep Press (triceps)
- Leg Press (quads, glutes and hamstrings)
- Leg Extension (quads)
- Leg Curl (hamstrings)
- Calf Raise (calves)
- Back Extension (lower back)
- Ab Curl (abs)
If you're a beginner, starting out with machines can be a good choice because they provide support while you learn how to perform the exercises with good form. They also work on a fixed path and don't require as much coordination as free weights. Once you get stronger and more confident, you'll want to add more free weights to the mix to work on other areas of the body.
You can learn more about how to choose exercises in Weight Training 101.
