setting foot in a gym for the very first time can be an intimidating experience. that’s all well and good, but there’s another set of gym machines that we recommend trying while you find your feet – the weights machines. for example, a chest press is a straight push away from the body, and because it doesn’t require so much focus on stability compared with free weights, people find it a little easier. taking the chest press again, the elbow and shoulder joints move, which gets to work your front shoulder, pectorals and triceps. “from a safety point of view, it’s easy to adjust the weight as well and most weight machines tend to have instructions.” petersen is quick to point out that weights machines shouldn’t be the be-all and end-all of a gym-goer’s experience. weight machines are in a very fixed seated position and especially for people who sit down all day, sitting them on a gym machine isn’t very proactive.” but if you’re intent on going it alone, or your gym doesn’t offer individual instruction or you can’t afford it, here’s a simple, progressive plan you can follow to get started in the gym.
“it’s a tough one for people coming in, so the first bit of advice is to do it with the support of a personal trainer who can give rough guidelines on where to start,” says petersen. if you can complete 15 reps and your rpe is less than eight out of ten, increase the weight. if the rpe is ten out of ten and you can’t even get to 10 reps, you’re probably going a bit too heavy and need to reduce the weight accordingly.” “this workout is a quick and easy introduction to weight training,” says petersen. training on a monday, wednesday and friday suits most people.” the short answer is until you reach your limits and stop improving. it will get to a point where the weight or the repetitions aren’t going up for a couple of sessions, which would indicate that you’re hitting a bit of a plateau.” unless you have a great memory, it’s worth keeping a training diary of reps, weight used and a rpe score you can refer back to. after a few months, hopefully you’ll have had a chance to try other classes and parts of the gym and will be confident enough to start trying new things. i always advise beginners to come into those classes because it gives them an introduction to different types of movements.” there can be subtle differences between weights machines in different gyms, so make sure you check the instructions and adjust the seat position every time.
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