The Basics- Weight Lifting Machines

So let’s break it down to basics. As a beginner, your muscles are not yet used to being strained and worked in different directions. Also, you may not be intuitively familiar with biomechanics, which refers to the way our muscles work as pulleys and levers to generate force. But as you orient yourself to the exercises, you will understand how the position of your body, relative to the position of a weight can be used to target a very specific muscle. Soon, you will be inventing your own cool exercises and all of those muscle-bound guys will be asking you for advice on new exercises! This is a very empowering learning experience, but it takes time and persistence.

To get your muscles used to counteracting an opposing force, the best place to start is with weight lifting machines that guide your motion for you. The weight lifting machines (referred to sometimes as Nautilus or Cybex machines, which are the name brands) position your body in the ideal way to isolate and challenge a muscle group. The weight lifting machines put your muscles through a safe range of motion, such that they are stretching to maximum length and contracting to shortest length without risking injury.These weight lifting machines are safe! (Just Do NOT place your fingers on the weight stack or anywhere else they don’t belong), but it may seem complicated because there are multiple weight lifting machines for each muscle group. Which ones are the best? Well, the best in resistance training is usually the most basic, so some basic weight lifting machines that you definitely want to incorporate into your first routine would include:

1) Chest Press
2) Seated Row
3) Lat Pull down
4) Shoulder Press
5) Bicep Curl
6) Triceps Extension
7) Seated Leg Extension
8) Lying Leg Curl
9) Seated Leg Press
10) Calf Press

And now you are wondering when you can start using the dumbbells, barbells and that cool cable contraption, right? Don’t get ahead of yourself too quickly because you want to make sure that you build the appropriate musculature in the basic, “mover” muscle groups (chest, back, legs, core, biceps, and triceps) before you transition to free weights and pulleys. This is because free weights do not guide your motion for you as weight lifting machines do. You have to guide the motion of the weight which demands much more control of your muscles and help from stabilizer muscles.

Weight lifting machines help to build the coordination between your brain and your muscles, the structural muscle fibers and the connective tissue necessary to move a weight in a controlled and effective manner. Free weights (barbells, dumbbells, pulleys, etc) force adaptive strength gains in those small stabilizer muscles that hold your parts in place and prevent injury while the mover muscles are working. The three principle regions for stabilizer activity are at your most vulnerable spots—the trunk, the shoulder joint, and the hip joint. These muscles will be very important for bigger compound movements as you become a resistance training veteran.

But for now, stick to weight lifting machines and learn the basic movements. If you have questions, ask a certified professional- you do not have to pay for a session, these trainers are there to help you with the basics. Although, it is worth the investment to do a few strength training orientations sessions with a trainer who can physically show you the exercises and correct your form. If the trainer is knowledgeable and has a certification from an accredited institution, he or she will start you out on the machines!