The first time you stand in front of a rack of machines with levers, cables and pins, it can feel confusing. The good news is that machines usually come with a picture and instructions, they let you change the weight with a pin, and they support your body so you can focus on one movement.
The routine for any machine
- Read the diagram. Most machines show the movement and the muscles they work.
- Adjust the seat and pads. The goal is to line the joint you are moving (your knee, hip or shoulder) up with the pivot point of the machine, as shown on the diagram.
- Start light. Put the pin in a low weight for your first set. You can always go up.
- Move slowly and smoothly. Lift with control, and lower the weight slower than you lift it. Do not let the weight stack crash down.
- Stay in a comfortable range. Do not force a joint beyond where it feels strong.
- Wipe the seat when you finish and reset the pin.
Four machines worth learning first
Leg press
Trains your thighs and glutes while your back is supported.
Lat pulldown
Works your upper back and biceps, and prepares you for pull-ups.
Seated cable row
Trains the muscles between and around your shoulder blades, and your biceps.
Leg curl
Isolates the hamstrings at the back of your thighs.
Is my seat set up right?
Seat settings matter more than the weight. A quick check for most machines:
- The pivot of the machine (the axis of the lever) should line up with the joint that is moving, such as your knee on a leg curl.
- Your back should be supported if the machine has a pad.
- At the start of the movement, your joint should be slightly bent, not locked or over-stretched.
- At the end, you should not need to twist or lean.
If the diagram on the machine does not make sense, ask a staff member to set it up with you the first time.
Other machines you will see
| Machine | What it trains |
|---|---|
| Chest press | Chest, shoulders and triceps |
| Shoulder press | Shoulders and triceps |
| Leg extension | Front of the thighs |
| Seated calf raise | Calves |
| Pec deck (fly) | Chest |
| Treadmill, bike, rower, cross-trainer | Heart and lungs. Official guidelines suggest 150 minutes of moderate activity a week for adults. |
Cardio machines in a minute
| Machine | Tip |
|---|---|
| Treadmill | Start slowly, clip the safety cord to your clothes and keep an upright posture. |
| Exercise bike | Set the seat so your knee is slightly bent at the bottom of the pedal stroke. |
| Rowing machine | Push with your legs first, then lean back slightly and pull the handle to your lower ribs. |
| Cross-trainer | Hold the handles lightly and keep a steady rhythm. |
Official guidelines suggest 150 minutes a week of moderate activity for adults, and any of these machines can help you get there.
Common mistakes
- Using momentum. If you need to swing to move the weight, it is too heavy.
- Wrong seat position. Misaligned joints can cause discomfort. Ask a staff member if you are not sure.
- Going too heavy too soon. Start with a weight you can do for 10–12 slow reps, with 2–3 more in reserve.
- Locking joints. Keep a slight bend at the top of presses and leg movements.
- Ignoring the pin. Check that the pin is fully in before you start.
Machines vs free weights
Machines are great for learning and for exercises that are awkward with weights. Free weights such as dumbbells and barbells make you balance the weight yourself and are valuable too. A well-rounded plan mixes both, as in our 3-day plan.
Pfizer’s beginner guidance suggests starting with light weights and increasing gradually, and stopping if you feel pain.
Frequently asked questions
Are machines worse than free weights?
No. They are different. Machines are easier to learn and safer when training alone. Free weights train balance and coordination. A mix is a good idea.
Can I build a whole routine on machines?
Yes, especially for the first few months. You can cover your legs, chest, back, shoulders and arms with machines.
How heavy should I go?
Choose a weight you can lift 10–12 times at a slow, steady pace, with 2–3 more reps in reserve.
Do I need to wipe the machine?
Yes. A quick wipe of the seat and handles after you finish is basic gym manners. Read our gym etiquette guide.
Most gyms offer a short induction where a staff member shows you the equipment. If you are unsure how a machine works, ask. See our first day at the gym guide for what to expect.