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Gym workouts

First gym workout: five machines and easy cardio

Your first sessions in a gym, built from the machines that are easiest to learn: each one guides the weight on a fixed path, so you can learn how a hard-but-comfortable set feels before you learn free-weight technique. Do 2 sets on each machine and stop every set with 3 or 4 reps to spare. Do it twice a week for your first 2 weeks, then move on to the 3-day full-body plan.

45 minBeginner11 movesCardio machine · Strength machine · A cable machine · A wallQuads · Glutes · Chest · Triceps · Back · Hamstrings
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min easy
    Beginner · Quads, Glutes, Hamstrings · 3D demoOr a treadmill walk or the cross-trainer, with little resistance: warm, not tiredEasier: Recumbent exercise bikeHarder: Air bike intervals
  2. Bodyweight squat10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoSlowly, only as deep as you control; a bench behind you helpsEasier: Sit squat (partial squat)Harder: Dumbbell goblet squat

Machines

Rest 90 s between sets

  1. Leg press2 sets of 8 to 12
    Beginner · Quads, Glutes, Hamstrings · 3D demoSet the seat so your knees bend comfortably at the bottom and find the safety catches; keep your lower back on the pad and breathe out as you press. Stop with 3 or 4 reps to spareHarder: Bodyweight squat
  2. Chest press machine2 sets of 8 to 12
    Beginner · Chest, Triceps, Shoulders · 3D demoSet the seat so the handles start level with the middle of your chest. Stop with 3 or 4 reps to spareHarder: Barbell bench press
  3. Seated cable row2 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoSit tall and pull to your lower ribs without rocking back. Or the machine rowHarder: Supported single-arm dumbbell row
  4. Lat pulldown2 sets of 8 to 12
    Beginner · Back, Biceps, Shoulders · 3D demoThigh pads snug; pull the bar to the top of your chest, not behind your neckHarder: Pull-up
  5. Machine leg curl2 sets of 10 to 12
    Beginner · Hamstrings, Calves · 3D demoLine your knees up with the machine's pivot, and lower slowlyEasier: Seated band hamstring curlHarder: Slider hamstring curl

Core

  1. Dead bug2 sets of 6 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoOn a mat, lower back on the floor. In pregnancy after the first trimester, use the bird dogEasier: Dead bug heel tapsHarder: Forearm plank

Cardio

  1. Elliptical trainer10 min at a moderate effort
    Beginner · Quads, Glutes, Hamstrings · 3D demoTalk but not sing. Or the treadmill or a bike; these minutes count towards your 150 a weekHarder: Stair-stepper machine

Cool-down (optional)

  1. Half-kneeling hip flexor stretch30 s each side
    Beginner · Quads, Glutes · 3D demoPad the kneeling kneeHarder: Couch stretch
  2. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • Ask a member of staff to show you how to set up each machine the first time; most gyms offer an induction.
  • To find your weight, pick one you think you could lift about 10 to 12 times, do 8, and if you have 3 or 4 left in the tank, that's your weight for now. Write it down.
  • Breathe out as you push or pull, and don't hold your breath against the weight, especially if your blood pressure is high.
  • Machine taken? Use the free-weight version: a goblet squat for the leg press, a dumbbell bench press for the chest press, a one-arm dumbbell row for the row.
  • Twice a week for 2 weeks, with at least a day between. Missed one? Book the next session straight away.
  • Stop and get medical help for chest pain or pressure, unusual breathlessness, dizziness or fainting.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More gym workouts

Barbell strength workout A

Barbell strength workout A: back squats and bench presses in sets of five, plus rows. Workout B (squat, overhead press, deadlift) is a separate session.

40 minBeginner6 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the first gym workout: five machines and easy cardio take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, Strength machine, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 11 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.