Which machines do you use at the gym?

[PrunellaMcTat]

Apart from the cardio I mean.

I mostly only go to the first circle of machines that the gym-residents don't seem to be very interested in. I'm working up the courage to stride confidently deeper into the gym and use the more popular machines.

I'm particularly interested in one that is without doubt the most popular machine at the gym - you lie face down and bend your legs upwards at the knee. All the teenage boys use that one, but I've noticed the awesome fit older ladies do too. Diagram for reference!

That's doing hamstring.
I hate it, gives me cramp!
Are there instructors at your gym? Someone should show you around for free as part of an induction

Excellent diagram OP! I’ve not seen a machine like that at the gym but it looks to be a hamstring curl machine.

I mainly use machine for the upper body / shoulder press, pull ups, chest press.
The only lower body machine I use is leg press.

I did have an induction and he showed me how to use the machines that I do use. There wasn't time to go over everything.

What is the purpose of the hamstring exercise? Is it bum shape? Or strong legs for running?

I use mostly upper body machines. I'd be interested to know exactly what they do though - eg this one tones your upper arms (good!) or this one is for body-builder pecs (less necessary).

I need to pay attention to what the super-fit older ladies do and copy them. I saw one lady do an amazing tough workout on the flailing about cardio machine - the one where you hold onto poles and move your arms and your legs are on little stands and they move too. Have attached another diagram because I quite enjoyed doing the last one and I'm trying to avoid doing my invoicing.

If you can I would invest in a PT, even just for a couple of sessions. My confidence soared in the gym after I did so

The "flailing about" machine is a cross-trainer.

Actually, I think the hamstring machine is one of the more pointless machines, but I'm evangelical about using free weights, and getting familiar with deadlifts & squats. Deadlifts use your hamstrings like no machine ever will!

Whatever you do in the gym, you need to have a proper programme, that gets you in progressive overload.

And if you really want to build & tone muscle, you need to train to failure. You need to use weights on the machines so that at the end of a set of 5 repetitions, you probably couldn't do another. Then you rest for a minute or two, then you do another 5 reps. And so on 3 to 5 sets of reps, training to failure, will be a real work out for each group of muscles.

In the final reps of each set, you'll need excellent technique. Good technique (or "good form") keeps you safe from injury and helps you make gains.

You also need to plan your week of workouts so you cover the major upper & lower body muscle groups. And you need to include a 15 minute stretch after each session.

Should say, the training to failure also works well on the cardio machines, in using say, the Tabata technique, or HIIT training. That is, do 40 secs of running at a speed that is only just doable. Then 20 secs rest, then 40 secs back on the treadmill or stationary bike or cross trainer. Do that 10 times - you'll have really worked!

I second the suggestion of a session with a trainer. Weight training is great and does wonders for your back in particular. I started doing weights in a gym with mandatory training on the machines before you were allowed to use them. Now at a different gym with no induction I see people using them very badly (pumping them very fast as if doing cardio), so I would caution against learning by copying others as you won’t know who to copy.

And as to the machines I use:

I work with a PT on deadlifts & weighted squats (back & front squats). Sometimes he'll have me on the lat pull down machine. On my own, I supplement with the assisted pull up machine, and the leg press.

I set the assisted pull up machine at either deficit 25 kg or 30 kg, and do 3 sets of 5, with correct form. I take a minute's rest between each set.

The leg press I go heavy on, so generally start at 60 for a warm up set of 5 fairly fast, then build up to around 120 (I've done 160) - I do sets of 5, (or 3 if I'm feeling lazy).

I tend to use free weights rather than machines. I’ve split my workouts into a push day, a pull day and a leg day. I did have sessions with a PT to get me started and I also get a lot of gym videos come up on my tiktok which I save.

That's the hamstring machine, if you do use it, press your hips into the pad as you perform the movement. If they raise, the weight is too heavy and you wouldn't be using your hamstrings effectively.
I use free weights, hamstring curl, leg extension, smith, cable, seated row, tricep dip mostly. I also use the sled and battle ropes. I'd invest in a PT for a few sessions if you can, it can help build confidence.

Love the illustrations!

Fab illustrations!

I prefer free weights for as many things as possible but my PT prescribes some machines and as I have had to rehab after an operation I have been using more machines than normal.

The machines that very often feature somewhere, even if I am mostly doing free weights, are the leg press, leg extension (for quads) and hamstring machine. The hamstring machine in our gym is seated rather than prone, though I did try a prone machine in another gym and quite liked it. My exercise of choice for hamstrings is nordic curls but they are tough to do on your own, especially if you need band assistance.

Other than that, I sometimes use the assisted pull up machine and the chest press, and may use cables for something or other. Usually face pulls.

My hamstrings are under-developed, especially compared to my quads and this is not great for my knees, which can be dodgy. Hence my hamstring training, using various exercises.

Just here for the pictures 😄

OP these diagrams have made my day. Please draw some more!

sorry - no help re gym. I’m similar and go on the machines that I was shown and not any of the benches that you can alter about to kneel on/ lie on etc with weights because I’m not brave enough yet! We also have a machine with kind of wires coming down each side and across the top and bottom and you can apparently do anything on it- squatting, arms thing or whatever but I have no idea where to even start with that one.

My favourite matching at the gym is the vending machine.

Machine not matching.

Loving your pictures!
I have gym inductions, is there a book you can get that shows you what's a good gym plan?

Meant I hate not i have!

This book has been recommended her before, and I liked it www.amazon.co.uk/New-Rules-Lifting-Women-Goddess/dp/1583333398/ref=nodl_?dplnkId=a26e81a1-51f2-4386-a56c-7cfd533c0186

Also love the pictures!

Machines I use are leg press and chest press. Rest of the time I use free weights. I have used others but I prefer free weights

The machines usually have a picture on them showing you which muscle group they are targeting. That could help:

What @WindyHedges said. Especially re. using weights and booking a few sessions with a PT. Resistance training is only real way to get fit.

I don't go to the gym but if I did it would be for the rowing machine and anything that uses weights/resistance.

However, I train at home with Caroline Girvan. Currently near the end of her EPIC Heat programme. She uses serious weights and her workouts are incredibly well structured. Life changing and free on YouTube.

Love the pictures but I especially love the name "flailing about machine", just fabulous OP! 😍

I use free weights rather than machines, plus some TRX/bands/cables.

Have you thought about getting an online PT? (cheaper than a face-to-face PT). Or ask for help from one of the gym staff? Most gyms will write a programme for you for free if you say you need their help with a refresh.

I like the

I can’t type but I like the facial expressions on your pictures! Feel free to draw more machines and ask questions! What are you looking to achieve in going to the gym? A PT is great for building confidence, I’m not a huge fan of online PTs if you are just starting out it helps to have someone there in real time to check your form.

I’m a PT.

A beginner to weight training absolutely should not be training to failure, either in weights or cardio. It’s a sure fire way to pick up and injury.

The most important thing is to learn good form before loading anything, and there should be at least 2 reps in reserve, ideally a little more.

Squats and deadlifts etc are great and should be the backbone of a decent program, however they are compound lifts (multi joint) which use lots of muscles, including core, and can be tiring which results in fatigue. The whole point of leg curl/ extensions is to exclusively work the hamstrings or quads, without the accessory muscles. Working these muscles exclusively will actually help improve your squats and deadlifts, so aren’t redundant.

A mixture of free weights and machines works well, OP I would definitely invest in some PT sessions if you can, you’ll get so much more out of your gym use.