Beginner Strength Training Machines: How to Start With Confidence at the Gym
- Deb Cano
- Aug 19
- 5 min read
Want to get started with strength training, but the weight area feels too intimidating?
Do you feel like strength training machines would be easier to learn, but you just don't know where to start or which strength training machines to use.
A beginner gym machine workout can help you.
Strength training machines can be the perfect way to master form, start building strength, muscle, and confidence, without feeling overwhelmed.
Why Start Strength Training With Machines?
If you're new to the gym, there are many benefits to getting started with strength training by using machines. There is definitely less of a learning curve when it comes to using machines. For beginners, strength training machines can help you transform your body while helping you move safely, improve posture, and make progress.
Strength Training Machines Benefits:
Builds strength and muscle (helps you start developing lean muscle).
Teaches safe form (machines guide your movement).
Less intimidating than free weights (removes the fear of not knowing what to do).
Now there are many different machines at a gym. But that doesn't mean you need to hop on all of them every time you go to the gym. Regardless of whether you're lifting free weights (barbells, dumbbells, kettlebells, etc.) or using machines, you should have a plan to follow.
Top Strength Training Machines You Should Start With
Start with compound exercises, movements like squatting, pushing, and pulling, that work multiple joints and muscles at once.
If your goal is to gain muscle and get stronger, you'll want to focus on compound movements. These exercises will give you more bang for your buck.
Now that you know why machines can be a smart starting point, let’s go over the top machines that will give you the best results.
Chest Press (Upper Body Horizontal Push)
This is a great upper-body machine for beginners.
Muscles Targeted: Chest, shoulders, triceps.
Set Up Tip: You'll want to adjust the seat so the handles are at midchest.
There are different types of chest press machines. There are plate-loaded versions, where you put weight plates on the machine, and there are pin-loaded versions, where you select how much weight you want to lift from a weight stack.
Both can get the job done. Find the one your gym has available and the one you're most comfortable with.
Leg Press (Lower Body Push)
Muscles Targeted: Quads, glutes, hamstrings.
Form Cue: Place your feet hip-width apart and ensure you're focusing on pushing into the platform with your entire foot.
There are both plate-loaded and pin-loaded versions of this machine. Choose the one your gym has available and the one you feel most comfortable with.
Seated Row (Upper Body Horizontal Pull)
Muscles Targeted: The majority of your back muscles and your biceps.
A chest-supported seated row, preferably, will give you more support while you strengthen your back and improve your posture.
You can also choose a plate-loaded or pin-loaded version of this machine.
Seated Shoulder Press (Upper Body Vertical Push)
Muscles Targeted: Shoulders and triceps.
Set Up Tip: Adjust the seat so the handles are at shoulder height.
There are both plate-loaded and pin-loaded versions of this machine.
Lat Pulldown (Upper Body Vertical Pull)
Muscles Targeted: Lats (which are the largest muscles in the back, starting at your shoulders and extending to your hips) and biceps.
There are also both plate-loaded and pin-loaded versions of this machine.
Now I see a lot of people royally screw this exercise up at the gym.
So make sure you watch this video for a proper exercise tutorial.
Beginner Full-Body Machine Workout Plan (2-3 x /Week)
As I mentioned above, you're not going to jump on every machine available at the gym.
You want to have a plan every time you go into the gym.
I suggest full-body resistance training, 2-3 times per week.
Something like this:
Day 1:
8-15 reps | 3 sets | |
8-15 reps | 3 sets | |
Seated Row | 8-15 reps | 3 sets |
Day 2:
Seated Shoulder Press | 8-15 reps | 3 sets |
8-15 reps | 3 sets | |
8-15 reps | 3 sets |
Sets, Reps, and Choosing the Right Weight
Aim to perform 3 sets of 8-15 reps.
Sets: A cluster of reps performed in order without stopping.
Reps: The number of times you'll perform the movement in the given set.
Choose a weight where you're struggling to perform the last 2-3 reps, but it's still doable.
Beginner Tips for Strength Training Machines
If you're training 2 times a week, you'll start with Day 1, then perform Day 2. If you're training 3 times a week, alternate between workouts, starting with Day 1, then performing Day 2, then Day 1 again, and so forth, giving yourself 1-2 days of rest in between.
Now, just because machines are generally safer and have less of a learning curve, you still want to focus on the movement, focus on the muscles that should be working, and don't swing the weight around. You want to press, pull, or squat the weight with control. This means when you're lowering the weight back to the starting position, you want to control the movement and don't let the weight control you.
Once you get comfortable with these machines, you can branch out to different machines. And start targeting specific muscles with isolation exercises.
For example, I would add Leg Extensions to Day 1 and Leg Curls to Day 2.
The leg extension will isolate your quads, and the leg curl will isolate your hamstrings.
Progression: From Machines to Free Weights
If you follow this, you will grow more confident in the gym, and the goal is to be comfortable enough to step into the weight area and start lifting free weights. Now, this doesn't mean you won't ever use machines again. Machines will and can always have a place in your program. Machines will always have value as you progress. But adding free weights to your program comes with additional benefits, such as improving core strength and stability.
Tracking Your Progress
Regardless of where you're starting, the same principles still apply. You'll need to challenge yourself and lift a bit more (sets, reps, weight, etc.) to make progress. You should track your workouts so you can keep track of your progress. This will help you see consistent strength gains. Small weekly progressions add up.
For example, if the first week you did 3 sets of 15 reps @ 20 lbs on the Chest Press Machine, then next week aim for 3 sets of 12 reps @ 25 lbs.
This is just an example. Everyone's starting weight will be different, everyone's rate of strength progress will be different, and the weight will vary depending on the exercise being performed.
Note: Your nutrition and recovery will play a part in your progress, strength, and muscle gain.
Next Steps: Ready for Free Weights?
As you become more comfortable going to the gym, using these machines, and performing these compound exercises, the goal should be to start lifting free weights.
If you're wondering where to start, read this article. It will give you everything you need to know on how to start and make real progress with free weights.
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I hope this helps you get more comfortable at the gym now that you have a plan and you know what to do.
If you're interested in getting personalized support, I would love to help you. You can apply for 1-on-1 Online Coaching here, and we can chat about what working with me online looks like.
Thanks for reading!
Deb
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