That\u2019s the opinion of Jenni Tardiff, master trainer at The Gym Group<\/a> in the UK, who has devised this full-body workout using just four resistance machine-based exercises.<\/p>\n You may like<\/p>\n \u201cMachine-based exercises are ideal for beginners because they provide stability and control,\u201d she tells Fit&Well.<\/p>\n Exercises involving free weights, like overhead presses using dumbbells or squats with kettlebells, require far greater control, which can take beginners a while to develop.<\/p>\n Resistance machines, by contrast, typically involve movement through a fixed plane of motion, which can be more straightforward and safer to perform.<\/p>\n Equipment typically also includes visual instructions, helping you to learn proper form and technique, while minimizing risk of injury.<\/p>\n That combination, Tardiff says, helps build confidence.<\/p>\n \u201cStrength training in later life is particularly important to help support bone health and maintain muscle mass, so if you\u2019re new to using weights, the gym environment is the perfect place to start,\u201d she says.<\/p>\n \u201cYou\u2019ll have a wide range of equipment and machines as well as friendly expert staff to help you.\u201d<\/p>\n You may like<\/p>\n Resistance machines involving compound exercises, which work multiple muscle groups at once, are also especially effective for beginners, she adds.<\/p>\n \u201cFor those with limited days to train, compound movements provide a full-body workout in fewer sessions, maximizing the effectiveness of every training session.\u201d<\/p>\n Here is a four-move routine Tardiff swears by to build full-body strength and gym confidence.<\/p>\n Warm-up<\/p>\n The bulk of this workout relies on just four resistance machine-based exercises, but Tardiff says it\u2019s also important to support your session with mobility exercises that will promote flexibility and further reduce risk of injury.<\/p>\n To start, she recommends warming up with five to 10 minutes on a cardio machine of your choice, such as the stationary bike, treadmill or elliptical machine.<\/p>\n \u201cMaintain a light to moderate pace to gradually raise your heart rate,\u201d she advises.<\/p>\n Next, mobilize your hips and shoulders with dynamic stretches. Perform 10 leg swings, 10 arm circles forward and 10 circles backward, then 10 seconds of high knees, lifting your knee toward your chest while staying light on your feet.<\/p>\n \u201cThis activates the hip flexors, fires up the core and raises your heart rate,\u201d she says.<\/p>\n How to select your weights when using resistance machines <\/p>\n While resistance machines tend to include visual guides on how to use them, they rarely include instructions on how much to lift when using them.<\/p>\n \u201cPick weights that will challenge you while maintaining good technique,\u201d advises Tardiff.<\/p>\n That means start lighter than you\u2019d like to.<\/p>\n When using a new piece of kit, start on the lowest weight setting. Reflect on how this felt, then increase the weight gradually and repeat the process.<\/p>\n Ideally, you want your first working set to be performed with a weight that allows you to hit the bottom range of the reps outlined below, but not many more.<\/p>\n For example, you should be able to achieve 10 reps in every set for the leg press, but not more than 12. If you have to stop well below 10 reps, reduce the weight. If you hit 12 reps comfortably every set, increase the weight.<\/p>\n How to do the full-body resistance machine workout<\/p>\n Now you’re ready to go. Tardiff recommends performing two to three sets of each exercise in sequence, resting 30-60 seconds between sets and one to two minutes between moves.<\/p>\n 1. Leg press<\/p>\n How To Use The Leg Press Machine In 4 Simple Steps – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 10-12<\/p>\n Tardiff says this move targets the quadriceps, glutes and hamstrings, and helps to build lower-body strength.<\/p>\n \u201cSit in the machine with your feet shoulder-width apart on the platform. Push through your heels to extend your legs without locking your knees, then slowly lower back,\u201d she says.<\/p>\n 2. Chest press <\/p>\n Chest Press Machine Tutorial | Beginner\u2019s Guide to Gym Machines (Build Muscle & Strength) – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 10-12<\/p>\n Replicating a push-up or bench press, this works the chest, shoulders and triceps, developing upper-body pushing strength with guided movement to ensure correct form.<\/p>\n \u201cThe handles should align with the middle of your chest,\u201d says Tardiff. \u201cPush forward until your arms are extended, keeping a slight bend in your elbow. Slowly bring the handles back to your chest and repeat.\u201d<\/p>\n 3. Lat pulldown<\/p>\n TechnoGym Lat Pull down Machine – YouTube Watch On <\/a><\/p>\n Sets: 2-3 Reps: 10-12<\/p>\n Mimicking a pull-up, lat pulldowns strengthen the back muscles, particularly the large latissimus dorsi<\/a> that play a critical role in pulling actions, as well as aiding good breathing mechanics.<\/p>\n \u201cGrasp the bar with a wide grip. Pull the bar down towards the top of your chest, squeezing your shoulder blades together, then slowly control the bar back up, keeping your core engaged,\u201d says Tardiff.<\/p>\n 4. Shoulder press <\/p>\n Shoulder Press Machine – YouTube
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