an absolute, complete beginner

C

chemjeff

0
Hi all,
I am a complete beginner to weights, weightlifting, or any of that. Well that's not entirely true - I did try to work with a personal trainer once - but it pretty much ended in disaster. Now I am in a different location, there aren't even any personal training services available to me if I wanted one, and I'd like to try to lift some weights to get in shape. I don't know at all what I am doing and, quite frankly, the weight room in the gym is rather intimidating to me. So I would really like some advice on some lifts, preferably with machines because the free weights just look scary, that I can try so that I can get acclimated to using weights. I'm 5' 11", 240 lbs, and very out of shape. Any thoughts on what I might try?
 
I know there are some good books that will show you how to use some of the machines and have free weight workouts in them but what I would do first is get a nutrition plan together. The food you put into your body will directly affect the quality of your workouts and life. Dont forget about lots of cardio and take it slow to start. Good luck.
 
You might have more trouble wth machine weights than free weights (dumbells, barbells), because machines are designed for a certain body size. In my experience, people who weigh 200lb+ (unless it's all muscle, which it seems isn't the case for you) tend to have difficulty fitting into a lot of the machines. Here are some major machine exercises to get you started, and tips that might make them easier to set up - but if you can't get a good set-up on them, it would be better to use free weights, even if they seem intimidating now.

Leg Press:
Most gyms have a 45degree and a horizontal leg press machine. The 45d tends to allow you to stack up more weight, which has its pros and cons. On either machine, you should try to get a wide-stance foot position, with your feet near the edge (but still on the plate). Your feet should be turned out so that your knees run in line with them, and your feet should be evenly placed (same distance up the plate, same distance apart from the centre of the plate). This wide stance should help you move your legs around your body so that your stomach doesn't block movement. On both leg press machines, you should aim to bend your knees to 90degrees, then straighten them to about 170 (just short of locking out). Keep your back from your hips to your shoulders against the seat, and rest your head back against the head rest. Breathe out as you push out.

Chest Press:
The machines usually come with a foot pedal to push the handles out, so that you can begin and end each set without hyperextending the shoulder. Use that pedal. It will also allow you to set up easier. Much like the leg press, you should keep the back of your head and your back from hips to shoulders against the seat, and you should exhale as your push the weight away from your body.

Seated Row:
This may come with cables or a frame that you have to move along with (cables are better). It may also come with a chest pad or it may not (no chest pad is also better). The good news is, your weight will probably never interfere with this exercise. For a seated row, you sit facing the weight, and pull it in towards you (a bit like a chest press in reverse). You need to use your core stability constantly throughout the exercise, so, first things first, sit up straight, puff your chest up like a soldier, let your shoulders relax without losing that chest position, and lightly tighten your stomach. Once you can maintain that, you're ready to take the weight and pull it in towards your chest.
 
As Goldfish stated, staying away from machines is a good idea. I know it's scary and intimidating, but after you do it once it gets easy afterwards.

Machines and anything else that take away stabilization is a bad idea.

Start really low and get used to it, no one in the gym cares how small or big your weights are, trust me. Ask one of the trainers or the owner of the gym to show you what to do, they'll love to help you out - that's what I did when I first went into the gym.
 
I agree with everyone above. No machines. Us light free weights and bodyweight exercises. Find a friend that goes to the gym or make friends with someone that goes. You'll find most of us like to help out and share our knowledge. Take it slow and be patient. And lifting weights is great, but don't neglect your cardio! Good luck!
 
Last edited by a moderator:
I think alot of the people above are missing a big factor here..

Your a beginner...

Machines are good for keeping that good posture and is always handy for someone who hasn't had much weight training, if any in your case. Btw i see the cable machine for Seated Rows as a machine.. Exercise stand - Whatever people want to call it...

Free weights aren't scary when ya get to know them ha. Their extremely easy and pretty chilled out aye. Just pick up some weights and do some lifts, google some free weight exercises and study them, study the posture and technique as best as you can because that's the most important factor.

While your searching for exercises, check out the machine exercises and see if anything looks familiar. If the gym is any good then it should say on the side of the machine; on a sign type of thing attached to the machine, what muscle group it works and how to use it. There must be someone at the gym who you can pull aside and ask for guidance, most gyms have a "Gym Instructor" which is someone who just works about and helps out any in need.

Hope i could help.

P.S. Google is handy as - Just search exercises.
 
Last edited:
No. No machines.

You will develop imbalances.

If you work major muscles without working their supporting synergists and stabilizers you will develop imbalances that can and will lead to injury.

I might be exaggerating, but in my eyes, machines are total crap and only exist when all other means of working a certain muscle aren't present.
The fact he is a beginner is even more reason to keep him away from them.

Free weights, bands, body weight exercises, martial arts, etc.

Machines are good for keeping that good posture and is always handy for someone who hasn't had much weight training, if any in your case. Btw i see the cable machine for Seated Rows as a machine.. Exercise
stand - Whatever people want to call it...
Click to expand...

Machines keep the posture for you, therefore you do not get good posture afterwards since you rely on the machine to do it for you. Machines take more away from you than they give. If you have a very strong core and have no back problems then go for it and don't worry about it, but your a beginner.

P.S. Google is handy as - Just search exercises.
Click to expand...

The internet is the biggest form of media, if you are going to rely on it you have to check your sources. If you find info for some exercises look up the authors and check if they are credible.

He made a search and found out that sending beginners on machines was a good idea when it is not.

My sources are a workbook from a fitness course sold by ISSA (International Sports Sciences Association) and written and designed by Dr. Fret Hatfield, PhD aka Dr. Squat. I am a trainer in the making.

Your intent was to help, but, I must correct you and steer our friend here in the best direction.

noh mahchines.
 
Eric L said:
He made a search and found out that sending beginners on machines was a good idea when it is not.

My sources are a workbook from a fitness course sold by ISSA (International Sports Sciences Association) and written and designed by Dr. Fret Hatfield, PhD aka Dr. Squat. I am a trainer in the making.
Click to expand...

If you're trying to say that I made a search and passed that on, then your completely wrong. I'm going off my training at AIF and Body science books. Machines in my vocub are cable machines as well, and correct me if I'm wrong - but the cable machine doesn't hold your posture for you.

I also said that Free Weight are great - but as this guy said himself, he doesn't seem like he's prepared for them. He can start out at low weights or if he's still not ready for that then he can use a machine to get some strength? Machines are there for a reason =/

Machines aren't useless, they are used regularly for "Plyometrics" to help people with their sports, such as Boxing, baseball, t-ball, shot put etc.
 
You must log in or register to reply here.
Back
Top