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Weight machines

4 replies

Confuzzleduzzled · 22/04/2025 14:14

I want to start weight training as I’m in perimenopause.
I like the machines at the gym where it is all set up for you with a little picture of what you should be doing and you just move the peg to the right weight.
I’m a bit intimidated by free weights and the set ups that can do multiple different things.
Are the machines enough on their own?
Would doing 3 sets of 10 on each at the maximum I can manage be a good way to work out?

OP posts:
WithIcePlease · 22/04/2025 14:50

Go for it!

I started on machines only, spent a lot of time watching people with free weights and gradually increased my repertoire.

The gym may well offer an induction with a program you could follow or you can look at 'full body machines only' online - plenty of programs on there.

Despite having instructions, some do need work on form (e.g lateral pull down) so look online for help or simply ask. I have found gym folk very helpful.

I have a trainer now to set me a program and add new exercises or improve my form if I think I'm struggling.

I enjoy the built in stability of machines which allow me to put in maximum force safely eg on the shoulder press - I could not use the same load with dumbbells

Good luck

Cranarc · 23/04/2025 09:42

Machines are fine but you would benefit from some input from gym staff. It is possible to use them inefficiently if you are not sure on what muscles they are supposed to be working.

Confuzzleduzzled · 23/04/2025 14:48

Thank you both. I’ll give it a go.

OP posts:
LittleBigHead · 24/04/2025 13:59

That's a good start @Confuzzleduzzled but I think you need to plan out your pattern of workouts. Often people do what's called a "bro split." It's simple and will give you a sense of progress.

Or you could plan it out to cover a different area each session. So 4 days a week:
Leg day (twice) - a combination of squat, leg press, hip thrust, hamstring curls, adductors ...
Upper body day (once): bench press (you can use dumbbells), bicep curls, overhead press (altho' that could be in a push/pull day)
Push/pull day (or you can split that out): lat pull downs, sled (push & pull),

The important thing is to mix it up - if you do the same thing in the same order 3 times a week, your muscles will adapt, but they won't necessarily get strong. Your body needs variety to get fit - it's the cross-training effect (you know how you can swim kilometres, but if you suddenly switch to jogging, 200 metres puffs you out?)

There are loads of fitness coaches online who will give out basic free programmes. Have a look at Henley Fitness on Instagram - her speciality is working with total beginners with gym fear. I have a PT so don't so my own programming, but when I'm traveling or he's away., I use Stronger by the Day, programmed by MegSquats who is excellent. It isn't free, but it's only $US90 per year so it's v cheap. It's excellent, but focuses on strength & powerlifting so uses free weights & bar bells.

Try also to get comfortable with free weights, such as dumbbells and even bar bells! The weighted squat or the dumbbell thruster are both excellent full body compounds - if you go heavy enough with correct form on your squat, you'll get abs and quads and glutes of steel.

Does your gym do an induction? Ask at reception for a free intro to the weights and a bit of a guide as to a programme.

Keep records of what weights and how many sets/reps. I'd say once you get confident with going heavier, try 5 sets of 8 reps. The 7th and 8th rep should be almost impossible (ie finding your failure point). It's at the failure point that your muscles get strong!

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