IntroIf you’ve walked into your local fitness center recently, you’ve seen enough different types of equipment to overwhelm your senses. Machines, balls, bands, free weights…where do you start? Right here.
Machines
Most people that go into a gym when they’re first learning about fitness pick a body part they want to work on, go find a machine that focuses on that body part and start pumping out reps with no real idea of what they’re doing or how to do it. All they know is that body part is the one keeping them from looking their best. Instead of just picking a machine and pumping away, let’s talk about the right way to use machines.
The real purpose of most machines is to make exercising accessible to those who have little experience. They offer multitudes of adjustments to accommodate different body types and strength levels. If you choose to start your fitness journey without a trainer, this is the way to go. But don’t just grab a machine and knock out those exercises; you should still follow good workout practices. First, make sure you understand how to work the machine. Don’t think that anyone will laugh at you because you’re checking out the instructions; for the most part, they’re too interested in their own workout to pay any attention to you. If you’ve read the instructions and still don’t get it completely, feel free to ask someone that’s between sets or catch a trainer as they’re walking by. Once you’re confident you know what you’re doing, make sure the machine is set to accommodate your height, weight and the length of your limbs. Once you’ve made the necessary adjustments, test the weight. Adjust it to the point where the weight is challenging enough for you to feel it in the target muscles. If you can do 3 sets of 10-15 challenging reps with the weight you picked, you’re off to a good start. If you’re new, this can be a real challenge, but keep at it! If you can’t feel your chest working on a chest press machine, then that’s not the machine for you! That’s why there are multitudes of machines for each body part. Some are hydraulic, some use plates for weight, others let you choose the weight with a selector pin and some assist your body in traveling on a fixed path. Try them all! Make mental notes about which ones feel good and which ones don’t. This will allow you to dial in your workouts for maximum effectiveness.
Exercise Balls
Those big, brightly colored inflatable balls may look like toys, but they can actually be effective pieces of exercise equipment when used correctly. Odds are you’ve seen a trainer working with a client on one of these exercise balls. There are two reasons for this. First, every exercise you do on a fitness ball will force you to activate your core (abs), a chronically weak part of most people’s bodies. If you can combine core work with your other exercises, it will minimize the amount of extra ab work you need to do. Second, there is an almost limitless set of exercises a trainer can use to ensure each session will feel “new” to their client. This can also work to your advantage as a trainee. If you can do an exercise seated, on the floor or on a bench, you can do it on a fitness ball. Sit-ups, push-ups, shoulder press and chest press are just a few popular exercise ball exercises.
Bands
The colorful rubber bands that you may see hanging off other pieces of equipment can also be a useful addition to your exercise regimen. Essentially, these bands allow you to add resistance without having to use free weights. The different colors indicate different resistances, and the different lengths accommodate different movement patterns. The next time you go to the gym, grab some bands and experiment a bit. If you take a handle in each hand and loop a short band behind your back, you just added resistance to a push-up. If you loop a medium band around a piece of equipment, you can perform rows for your back. If you get a long band and stand with both feet on the band and both hands holding a handle, you can add resistance to bodyweight squats, bicep curls or tricep extensions. There are numerous options!
Free weightsBarbells, dumbbells, plates, racks and benches. Free weights are the bread and butter of any strength training program. Every machine, ball and band exercise you do was originally inspired by the corresponding free weight exercise. Free weights offer great benefits, including enhanced use of stabilizer muscles, infinitely adjustable weight, adjustable angles and faster muscle development, but that doesn’t mean free weights are for everyone. If you’re just starting out, don’t hesitate to focus on machines, balls and bands before you move on to free weights. When you’re ready to start incorporating free weights into your program, I strongly urge you to contract for a few sessions with a personal trainer. There really is no substitute for one-on-one instruction when you’re learning how to use free weights properly. If you have decided to go it alone, spend some quality time with ExRx, an extremely valuable resource to anyone interested in learning the basics of performing free weight exercises properly. Remember, you can’t get in shape if you’re injured!
Summary
There are many different ways to get in shape. You should make use of them all to help reach your fitness goals quickly AND safely.
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