What gym equipment should I use at the gym?

[LaurenElle]

So, I've recently joined a gym and I am wondering what machines and whatnot should I be using at the gym to lose a few pounds and tone up and get lean. Also how long should I stay on each machine? I don't want to end up using the wrong things and wasting time, this is all new to me. I hope my post isn't too vague. I'd like to work on my legs,arms,and stomach also

I am a 20 year old female, 5ft2 and about 120 lbs.

 

[fitwithry24]

So, I've recently joined a gym and I am wondering what machines and whatnot should I be using at the gym to lose a few pounds and tone up and get lean. Also how long should I stay on each machine? I don't want to end up using the wrong things and wasting time, this is all new to me. I hope my post isn't too vague. I'd like to work on my legs,arms,and stomach also

I am a 20 year old female, 5ft2 and about 120 lbs.

I would use free weights, no machines. Free weights will recruit more muscles and really strengthen and lean you out. HIGH reps though 15-20.

 

[Jrahien]

Any exercise for a beginner should be done about 2-4 times, with about 8-12 repetitions each.

As for what you use, machines are generally better for beginners, as they're safer than free weights, provide you with more stability, and keep you in the correct range of motion.

However, if you can, find somebody adept in the gym who can teach you how to use free weights, as they allow you to exercise more muscles at once and train your stability more.

 

[Goldfish]

I'm going to list off some freeweight / machine exercises (in that order) for each of the main body parts/actions you should be covering in the gym:

Deep knee bend: squats / leg press
Posterior chain: deadlift / leg curl
Horizontal push: bench press / seated chest press
Horizontal pull: bent over row / seated row
Vertical push: dumbbell overhead press / shoulder press machine
Vertical pull: pull ups / lat pull down

For each of the above, pick either the freeweight or the machine exercise equivalent, based on what you have available and can perform with good form (it will generally be easier to get form right on machine exercises). With the above exercises in cumulation you will work the whole body.

As Jrahien said, 2-4 sets of 8-12 reps is generally good. Note that this is a guideline, not an absolute rule. I currently have some exercises in my program that I do for just 5 reps, and others that I do for 30. As time goes on and you become more competent and confident with the exercises, you'll be able to go into lower rep ranges with more weight, or higher rep ranges testing your ability to maintain technique through fatigue. 10ish reps is a good figure to get a balance of things.