Guides · 6 min read
Your first week on gym machines: a simple plan
Machines guide the movement for you, so you can learn to push and pull with control before you worry about balancing a barbell. Here's a simple first week.
The plan
Two or three sessions, with at least a day between them. Each one is the same full-body routine:
| Machine | Sets | Reps |
|---|---|---|
| Leg press | 2 | 10 to 12 |
| Seated row | 2 | 10 to 12 |
| Chest press | 2 | 10 to 12 |
| Leg curl | 2 | 10 to 12 |
| Lat pulldown | 2 | 10 to 12 |
| Shoulder press | 1 to 2 | 10 to 12 |
Rest about two minutes between sets. The whole session takes 40 to 50 minutes.
Picking the weight
Start light enough that 12 reps feel smooth. Stop the set when you think you have two or three good reps left. Next session, if all your sets felt easy, move the pin down one plate. Write down every weight so you know where you were.
How each rep should feel
- About a second or two to lift, about two seconds to lower.
- Full range you can control, no bouncing at the bottom.
- Breathe out on the effort, in on the way back.
- Sore the next day is normal. Sharp pain isn't; stop and get it checked.
Gym manners
Wipe the machine down after you. If someone's waiting, offer to swap sets with them. Put the pin back at a light weight. Nobody is watching you as closely as you think.
After week one
Keep the same routine for a month. Try to add a rep or a plate each week on each machine. When it feels routine, read progressive overload on machines.
General information about training, not medical or personalised advice. If you have an injury or a health condition, check with a doctor or physiotherapist first.