# Train smarter on machines.

> Plain-English guides to training on gym machines: progressive overload, rep speed, machine setup, rest, sets and reps, and a first-week plan.

Guides

Short, plain answers to the questions people ask about training on gym machines.

[**What is NOMAE? The gym machine rep tracker explained**: What the NOMAE gym tracker does, which machines it fits, the free iPhone app, prices and availability in Australia. · 3 min](https://nomae.com.au/guides/what-is-nomae-gym-tracker)

[**Progressive overload on gym machines: a simple system**: Machines make getting stronger easy to measure, if you know what to change and when. · 5 min](https://nomae.com.au/guides/progressive-overload-on-machines)

[**Rep speed: why the same weight moving faster means you're stronger**: Before the weight goes up, the speed does. Here's how to read it. · 5 min](https://nomae.com.au/guides/rep-speed-and-strength)

[**How to set up a gym machine, and remember it next time**: Seat height and pad positions change every lift. Get them right once, then keep them. · 6 min](https://nomae.com.au/guides/set-up-gym-machines)

[**How to track gym progress without a spreadsheet**: What to record, what to ignore, and how to tell if it's working. · 4 min](https://nomae.com.au/guides/track-gym-progress)

[**Weight-stack, plate-loaded and cable machines: what's the difference?**: Three kinds of gym machine, what each is good for, and how to log them. · 4 min](https://nomae.com.au/guides/weight-stack-vs-plate-loaded)

[**How long to rest between sets, and why your rest keeps drifting**: Rest is part of the program. Here's how long, and how to keep it honest. · 4 min](https://nomae.com.au/guides/rest-between-sets)

[**Your first week on gym machines: a simple plan**: New to the gym? Machines are the friendliest place to start. Here's a week. · 6 min](https://nomae.com.au/guides/first-week-on-gym-machines)

[**How many sets and reps? A plain-English guide**: Rep ranges, weekly sets and how close to failure, without the jargon. · 5 min](https://nomae.com.au/guides/how-many-sets-and-reps)

[**Automatic gym machine rep counters: what works and what to check**: How automatic rep counting on weight-stack machines works, what the sensors measure and what to check before buying. · 4 min](https://nomae.com.au/guides/automatic-gym-machine-rep-counter)

---

Source: https://nomae.com.au/guides
Site guide for agents: https://nomae.com.au/llms.txt
Contact: hello@nomae.com.au