It can be scary to enter a new gym for the first time, particularly if you’ve never used any equipment or want to start weight or strength training. It can be overwhelming to choose from the wide selection of gym equipment! Additionally, figuring out how to use a piece of equipment once you’ve chosen it can be a complete maze.

From cardio machines to free weights, a gym workout routine can take some getting used to before you find your rhythm and work out what you want to focus on.

As we approach the end of 2023, 16% of people in the UK are currently members of a gym. Based on current population figures, this amounts to close to 11 million people! So you’re not alone, 11 million people were once in the same boat as you!

Strength Ambassadors have got your back with a beginners guide to some of the equipment you can find in a gym and a few exercises to get you started on your fitness journey. Let’s go!

What gym equipment should I use?

Remember that everyone started off as a beginner, so it’s normal to feel uncomfortable starting something new or even overwhelmed or intimidated by others who seem to be doing it well.

Avoid the urge to immediately go to the cardio area or only use the equipment you are familiar with, and see how simple it is to operate the gym equipment! You will be well on your way to feeling comfortable at the gym, regardless of whether you are new to exercising or are eager to try a new strength or weight training programme. 

Did you know that strength training can improve your walking speed, cardiovascular health, and general physical performance if you’re a cardio workout lover who’s thinking about hitting the weight room?

Gym equipment and how to use it for a beginner gym workout

Here’s our guide to some key gym equipment used in strength programmes to help you establish the confidence you need to start growing strength with machines:

Lat pulldown

The lat pull-down machine works your biceps and shoulders in addition to the largest back muscle, your “latissimus dorsi,” or “lats.” Working your lats can strengthen and contour your back muscles while also protecting your spine and enhancing your posture during other exercises.

The apparatus will typically consist of a weight stack with a pin, a hanging bar, and movable resistance. After adjusting the pin to a weight that seems comfortable for you, take a seat with your feet flat on the ground. You might need to move your chair so you can reach the bar, or you can ask a member of the gym staff for help.

Stretching your hands wide and gripping the bar with your palms facing away from you in an overhand grip, gradually lower the bar until it’s just below your chin while contracting your shoulder blades. With control, slowly bring the bar back to the beginning position, being careful not to allow the weight plates to hit each other. Repeat 3 sets of 12 as a beginning guide.

You can strengthen your upper body by performing lat pull-downs, especially if your objective is to advance to a pull-up. You can eventually advance to an unassisted pull-up by using resistance bands and resistance training or the aided pull-up machine as your pulling strength grows.

Bench press

A compound exercise, the barbell bench press targets the pectorals (chest muscles) and anterior deltoids (front of the shoulders) simultaneously. The bench press works these muscles without putting as much strain on your wrists as push-ups do.

While lying on your back on the bench, look up at the barbell that is positioned inside the weight rack. To prevent hitting the rack when performing your reps, the bar should be about in line with your eyes. Using an overhand grip and hands somewhat wider than shoulder-width apart, remove the bar from the rack. Controllably lower the bar to your chest and then push it back to the beginning position. 

Repeat for 3 sets of 8-10 reps.

You can start with just the bar and add weight to your workout program as your strength training and confidence increase. Bench press spotting is also a really good idea for beginners, ask someone, such as a friend or personal trainer, to spot you as you get used to using this equipment. Remember, good gym etiquette is to return the favour!

Leg press

With the leg press, you can increase your strength by lifting large weights with just your legs rather than your spine supporting the movement like it would in a heavy squat. 

A leg press machine often features a big weighted platform with an adjustable weight stack and pin, as well as an adjustable seat. While some leg press machines have you sat parallel to the floor, others have you at a 45-degree incline.

To safeguard your lower back and tailbone, sit with your feet flat on the plate and your hips in contact with the back of the seat. If necessary, modify the seat so that your legs are bent, enabling you to push the plate away. Maintaining a slight bend in the knee, controllably extend your legs by pressing the footplate away from you. Avoid locking out your knee joint completely. When your legs are straight, bend your knees and lower the plate towards your torso. Throughout the exercise, your knees should track in line with your feet. You can adjust your foot position to be straight or turned out, to target slightly different areas. 

Repeat for 4 sets of 8-12 reps

Smith machine

In the Smith machine, a vertical bar travels inside stationary steel rails. Because of the support of the rails, which keep you from swaying forward or back, it can feel safer for gym goers who are new to lifting than utilising free weights or barbells. Exercises like squats, bench presses, shoulder presses, deadlifts, and split squats can all be performed with the Smith machine.

Make sure you arrange the bar on the rack for the appropriate exercise while using the Smith machine, and set the weight so you can perform all of your repetitions with proper form (you may also use the barbell alone!).

Looking for a fun and friendly strength training gym?

We all know the feeling of walking out onto the gym floor and instantly being drawn to a cardio machine like the treadmill just because it’s the easiest to use. But, it’s time to step out of your comfort zone and start a strength gym membership with Strength Ambassadors!

At Strength Ambassadors, we provide strength training, Olympic lifting, one-on-one powerlifting coaching, and more. Our team of skilled instructors can help you reach your strength goals whether you’re a beginner or an experienced lifter.

Make sure you subscribe to our YouTube Channel for all things strength training, lifting and step by step exercises!

Book your first class today!

How to learn gym equipment FAQs

Do gyms teach you how to use the equipment?

Yes! Staff at the gym should always be happy to assist you with the machines and show you how to use them correctly and safely.

Should gym beginners use machines?

If you want to focus on a particular muscle area or are new to weightlifting, machines can be quite helpful. In order to avoid injury and get the most out of every workout you do as a beginner, you must learn proper form. A personal trainer can help you with this as well as coming up with a workout plan suitable for your goals.

Why is the first day of gym the hardest?

Your body isn’t acclimated to the specific movements you’re doing for exercise. You will feel it till it adjusts. Soreness from your first workout is rather common. The root reason of soreness and pain in the body from working out is multifaceted, but it basically comes down to this: you will get sore when you perform new exercises.

Just try and stick with it and ask for help when you need it!