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7 exercises beginners should do to build muscle and how to get the most out of them
Personal Loans For Home Gym Equipment: Building Your Fitness Sanctuary
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Forget about the treadmill. According to personal trainers, if you’re only using the treadmill for cardio, you’re missing out on the biggest benefits.
Weight machines are great for beginners because they don’t require as much agility, movement, and stability as free weights, says Desmond Jack, a retired U.S. Army veteran, performance consultant for Faunt, and NASM-certified personal trainer.
With a little guidance, there’s no need to be intimidated by an unfamiliar sport or equipment, he said.
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Jack said, “Recover yourself. It takes courage to think and act.”
According to Kathy Costa, NASM Certified Trainer and C4 Energy Brand Ambassador, machine workouts also help you build a strong foundation as a starting point, preparing you for other types of exercise.
“Using machines makes your body stronger and ready for your next workout. Whether you’re new to the gym or need extra strength, weight machines are usually very helpful as a guide.” he said.
If you don’t know how to use a machine, be sure to ask a gym employee for guidance. If possible, it’s not a bad idea to start your fitness journey by investing in a personal trainer.
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Here are some tips and tricks from trainers for using the best machines to build strength and muscle.
Lat pull-ups are a great way to focus on the back muscles needed to stabilize and perform advanced exercises such as pull-ups. Michael Edwards/Getty Images
Costa said the lat pull-up machine is one of her favorite ways to tone and strengthen her back muscles.
This exercise works the latissimus dorsi, or latissimus dorsi. The lats are a large group of muscles that begin near the back of your hand and extend wing-shaped through your body to your groin.
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As Jack says, starting with light weights and gradually increasing the weight will allow you to challenge yourself with lat pulls.
To perform this exercise, grab the bar with your hands wider than shoulder width apart and your head facing upwards. Inhale and lower the bar to its maximum height, keeping your hands and feet on the floor. Return the line to the starting position in a controlled manner. Do not lean forward or use your hips or legs when driving.
“The bottom of the swing should be where your elbows can’t drop back down without going back. Make sure to squeeze your shoulders,” Costa said.
The leg press can target all the muscles in your lower body, including your quads, glutes, and hamstrings. Mark Thompson/Getty Images
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Costa says the leg press can be an easy and accessible way to train your lower body, especially for beginners who are starting to use horizontal (inclined) type machines.
When using a treadmill or other machine, always start with a light weight until you get used to it. If you don’t understand what your trainer is saying, ask a gym employee or a friend.
Different variations of leg machines can strengthen muscles like your quads and glutes, but the basic mechanics of the exercise are the same.
From a sitting position, place your feet on the platform and push your feet up while straightening your knees. If it’s not locked when fully extended, hold it down for a moment before returning to the starting position.
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The most important thing about leg presses, Costa says, is to remember to keep your fingers interlocked and keep breathing throughout the exercise.
The bench press with a barbell or divel is a popular exercise for gym rats to build a big upper body, but beginners should consider trying the chest press, Jack says.
This machine is effective because it targets your chest, shoulders, and triceps, creating tension throughout the movement.
Beginners can get the most out of the machine because it takes less effort to lower the weight than on a bench. It is also safe as there is no risk of lifting weights.
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To use a chest press machine, sit behind a chair, grab your wrists, and keep your fingers and arms in a straight line. Exhale as you straighten your elbows and grip them completely without locking them. Rest at the end of the repetition and return to the starting position in a controlled manner.
Cable machines are great for isolating and applying tension to specific muscles, such as the biceps in your forearms, to increase strength and size. Sergey Nazarov/Getty Images
To do a proper curl, hold your hands with your palms up and extend your arms out to the sides of your body. Bend your elbows and bring your arms close to your chest, being careful not to roll forward or backward. Repeat slowly.
To build muscle through strength training, Costa says, focus on building muscle strength, a principle he calls overload.
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For best results, he says, start slow and gradually increase the weight and reps each week.
Tricep push-ups are a popular exercise, but overhead extensions are effective for building muscle and are safer with machines than with free weights. Vlady/Getty Images
Cable His machine can also be used to work out other muscles in your upper body, such as your triceps, the muscle group at the back of your upper arm.
Jack said pull-ups are a great exercise to do on a machine and are a better choice than barbell exercises such as skull crushers because you can’t take weight off.
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To perform overhead extensions, use a rope or cable, hold the extension above your head with your arms, and place the cable behind your back. Keeping your elbows pointing upwards, slowly lower your arms behind your head until they return to full extension. Try not to arch your back.
Tricep push-ups are an alternative to cable machines, but some studies show that overhead extensions build more muscle.
Regardless of the exercise you choose, always use the controls when returning to Costa, the starting point of the exercise.
To work all your core muscles, the hanging leg raise machine allows you to use your lower back and lower abdominal muscles to stabilize your body. Evgeny Kharitonov/Getty Images
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It’s like a chair without a seat, and you use it by stretching your arms over the back while using core strength to lift your legs in the air relative to the ground.
As experts have previously said, cross-legged squats are a great way to work your abdominal muscles because they require you to stabilize your entire body, including your hip flexors, and use your body weight as resistance.
Swimming machines are a great way to combine cardio with a full-body workout to work your arms, legs, and back at the same time. Getty/Thomas Berwick
Be sure to calibrate your machine and make sure the ride is comfortable before you set off, he said.
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To use the player correctly, sit in a chair and hold your hand. Begin the movement by lifting your legs and begin drawing your hands toward yourself using your upper body, including your arms and back. Return to the starting position in reverse, extend your arms, bend your legs back and repeat the movement.
If done correctly, exercise can help build muscle strength and cardiorespiratory fitness, while also increasing your heart rate and stretching multiple muscle groups, including your back, arms, legs, and hands. The new year often brings new resolutions, and for many people, those resolutions are based on: exercise. Whether you want to get rid of all your holiday cookies or roll out for a healthier year, a home gym makes it easy and safe to do so while the pandemic rages on.
Of course, you don’t need a dedicated home gym, but if you’re lucky enough to have the time, it can be a great experience, especially if you plan it carefully. To create a space where you can enjoy spending time, be thoughtful and focused on your design, says Sarah His Story, a New York-based interior designer and sports enthusiast. “It should have good ventilation and lighting just like any other room in the house,” he said.
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