Gym Equipment Guide For Women Using Exercise Machine

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If you've never approached a weight-lifting machine before, here are the ones you should start with, according to top trainers.
Assisted Pull-Up Machine

Why it's great: Assisted pull-ups require your entire body to be stabilized, so you end up working more muscles than you would for a traditional lat pulldown, Routson says. A comprehensive exercise like the pull-up allows you to get the most out of your workout, he says.

What's unique about the assisted pull-up machine is that it's a counter-weight machine, meaning the weight you select is working against your body weight — it's not the amount you're going to be lifting. So, choose something higher than your weight. Then consider how many reps you can pull off without compromising your form, he says. It's not about how much you lift, but how well you lift it.

What it works: lats, back, shoulders.
Chest Press

Why it's great: You can build a great deal of upper-body strength with the chest press, and it also provides a challenge for your triceps, Routson says. And if you're working toward doing a pushup, this is a great machine to start with. Added bonus: The chest press can also help your posture.

Often when there's an imbalance between the muscles of your back and your chest, it can cause the shoulders to roll toward whichever side is stronger, which can weaken your posture, he says. The strength gained here will help balance out the strength in your back, because they operate on different sides of the same joint, he says.

What it works: chest, shoulders, triceps.
Lat Pulldown

Why it's great: This machine targets your latissimus dorsi (aka lats), which is one of the largest muscles on your back, plus it helps your biceps. This exercise is fundamental and has so many benefits, Routson says. Strengthening your lats will help improve your posture, and will be crucial in protecting your spine during other exercises, he adds.

What it works: lats, biceps, shoulders.
Leg Press Machine

Why it's great: When it comes to building or maintaining strength, our bodies require exposure to more intensity or a heavier weight, Routson says. This machine mimics a squat, but also allows you to use a heavier weight and still provide the safety of a fix-joint machine, he says. In other words, you can challenge yourself without sacrificing your form.

It's important not to let your knees collapse inward or bow too far outside, he says. And keep your hips on the seat, otherwise the force of the weight can shift onto your tailbone and lower back, he says.

What it works: quads, glutes, hamstrings.
Smith Machine

Why it's great: The Smith machine is a great compromise between free weights and a fix-joint machine. Using this as a stepping stone between machines and free weights provides an even greater advantage, he says. On the Smith machine, the barbells have a fixed pathway (meaning they can't fall), so it's almost like having a built-in spotter.

You can use the Smith machine to do a number of movements, like squats or bench presses, he says. Form can be tricky because of how fixed the pathway is, he says. It's best to think in terms of orientating your body around the bar instead of the bar around your body.

What it works: this machine can be used to work your entire body.
The Strength-Training Machines You Should Learn To Use In Your Gym