How to use gym equipment effectively - Full Guide

How to use gym equipment effectively

Now that you know which equipment you should be using at the gym, here are a few tips to help you to get results and stay injury-free. 

Adjust the machine to your body

When using machines in the gym, make sure that the equipment is adjusted to suit your body. The adjustment handles are usually a bright color and should be easy to spot. 

Gym equipment will often have a diagram showing how to use the machine and which muscles you’ll be targeting. Check these diagrams out before you get started.

Start light and build up slowly

The first time you use a new piece of gym equipment, we recommend you start with a lighter weight. If it is too easy, increase the resistance gradually as you become confident with the movement. 

This way, you can safely improve your fitness while staying focused on using the correct form. Once you’re comfortable with the machine, select a weight that is heavy enough that the last two reps of a set challenge you.

Don’t just focus on ‘problem areas’

One mistake that beginners sometimes make is focusing on ‘problem areas’ they have with their body. 

The most effective way to achieve a fit, strong and toned body is by working out your whole body. 

If you focus on just one area, you can increase the chance of injury due to muscle imbalance. 

Check your form

If you’re training using one of our SWEAT programs for the gym, there are videos with each exercise demonstrating the correct form for the exercise within the app. 

The SWEAT programs PWR, FIERCE, BUILD and BBG Stronger all offer a guide to getting started with using weights at the gym, with beginner weeks that you can follow. 

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