Free weights are great, but machines are also important – especially for beginners. Learn how to make exercise machines your friends in the gym.

Author: Shannon Clarke

If you are a woman who has just started attending a gym, then it is likely that you are experiencing some sense of dread. And you are overwhelmed not only by the number of machines in the gym, but also by the hordes of muscular men who look like they are ready to destroy anything that gets in their way – including you.

If these are the feelings you are experiencing, then you are not alone: ​​most women share your feelings. But, if you are determined to step out of your comfort zone even a little, you will be on a path of fantastic progress in your fitness.

Let’s take a look at some of the key points you need to know in order to develop a simulator training program with which you can start your fitness routine.

The simpler, the better

First, keep your workout as simple as possible. Your main goal at this stage is to train your muscles for the stress of the gym and prepare for more challenging programs.

Since you are new to weight lifting, your body will react very quickly even to. So progress is just around the corner. Let the ongoing changes in your body serve as motivation for you – this is called positive reinforcement!

Exercising on simulators is also good because it helps you do the exercises correctly without creating unnecessary hassle for you. You will not need to worry about doing the exercise correctly as you would if you were lifting free weights. Exercising on machines can also help you feel more confident in the gym.

Focus on the form of execution

At this stage, lifting as much weight as possible is not the most important thing. You don’t need to focus on your personal accomplishments. Now all you need to do is feel comfortable and make sure that all the exercises you are doing are being done correctly.

While the machine will help you maintain the correct posture, there are a few things you should pay attention to.

First, make sure your back is flat against the bench or pad when doing exercises such as, and. And second, don’t stretch your knees and elbows too much when doing the shoulder press,, or.

Don’t go too far outside your comfort zone

Work hard, but don’t overdo it, or you will lose your comfort zone and want to quit. If you leave the gym and feel exhausted from the exercise you have done, you may develop negative emotions in relation to exercise.

You definitely need to avoid bad training sensations. Instead of feeling exhausted, you should be energized and energized to arrive at your next workout.

You must be aware of the difference between pushing yourself to new achievements and pushing yourself to the limit. Leave the most difficult exercises for a period when you have already formed a sufficient training base. Only then proceed to the most difficult part.

Remember to rest

Finally, get a good rest to. This is a critical moment on the road to success in any program, however, some beginners overlook it.

Leave at least one day of rest in between your multiple machine training sessions. If you are just starting out and know that you are recovering slowly, take two days off.

More rest is better than not enough rest, so make sure you are fully rejuvenated and feeling great every time you enter the gym.

As soon as you start attending the gym at least twice a week, you will begin to notice improvements in your physical condition and an increase in lean muscle mass. If you can do three workouts a week, it will be great! But don’t push yourself if you feel like you can use another day off.

Moving on to programs

So, now that you have learned the key points of successful machine training, you can find several programs below.

You can simply repeat one of them two or three times a week, or alternate all three programs at once. In every workout, you will work out each muscle group, and you can also increase the intensity of your metabolism.

Feel confident exercising on the machines and when you’re ready you can move on to free weights and expand your exercise range!

Program A

Rest between sets 60 seconds

Program B

Rest between sets 45 seconds

Program C

Rest between sets 60 seconds

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