She Strengthens

Unlock the Power of Gym Machines: Your Path to Safe and Effective Strength Building

When it comes to working out, many of us tend to focus on free weights and bodyweight exercises. However, gym machines can be a valuable addition to your fitness routine, especially for beginners. These machines provide a safe and controlled environment to build strength and master movement patterns.

Why Machines Matter

According to fitness experts, machines can be particularly helpful for those just starting out or returning to the gym after a hiatus. “When you’re getting started, using machines with weighted plates and just learning the movement pattern is OK,” says certified trainer Shannon Fable. Plus, machines eliminate the risk of dropping heavy weights, making them a safer option.

Top Machines for Strength Building

Here are the top machines recommended by three trainers to help you build strength and train your body:

1. Horizontal Seated Leg Press

Works: Quads, glutes, hamstrings, calves
Why it’s worth it: This machine is a go-to for lower-body strength, helping you move towards squats off the machine.

2. Lat Pulldown

Works: Latissimus dorsi, shoulder girdle
Why it’s worth it: This machine is perfect for building back muscles and activating the posterior chain, a crucial step towards performing pull-ups.

3. Cable Biceps Bar

Works: Biceps
Why it’s worth it: This machine helps avoid the swinging motion associated with dumbbells, allowing for a more controlled and effective workout.

4. Cable Triceps Bar (or Triceps Pushdown)

Works: Triceps
Why it’s worth it: Building strong triceps is essential for push-ups, pull-ups, and maintaining balanced arm strength.

5. Chest Press

Works: Chest, biceps, triceps
Why it’s worth it: This machine mimics the motion of a push-up, helping you build strength in your chest, biceps, and triceps.

6. Hanging Leg Raise

Works: Core, hip flexors
Why it’s worth it: This machine is easy to operate and targets your abs, helping you build strength and stability.

7. Rowing Machine

Works: Total body, posterior chain, and cardio endurance
Why it’s worth it: The rowing machine provides a full-body workout, balancing upper-body and lower-body strength while improving cardio endurance.

Getting Started

Remember, machines are not a replacement for free weights and bodyweight exercises, but rather a supplement to your workout routine. Alternate between machines and free weights to keep your body challenged and engaged. And don’t be afraid to ask for help – gym employees are there to guide you through the process. With these machines, you’ll be well on your way to building strength and achieving your fitness goals.