MyLifts

Beginner gym machine workout

A first machine session should be easy to follow. This plan pairs a leg press, chest press and pulling movements with a leg curl so you can practise a small set of machines instead of rushing around the gym.

40 minutes, approximatelyBeginnerMachines
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Working sets. Add warm-up sets as needed and choose your own loads for weighted exercises.
ExerciseSets × repsRest
1
Leg Press (Machine)

Keep your back supported and stop the descent before your pelvis rolls away from the pad.

Alternative

Goblet squat with a comfortable depth

2 × 1090s
2
Chest Press (Machine)

Set the seat so the handles sit around mid-chest; press without shrugging.

Alternative

Dumbbell bench press

2 × 1090s
3
Lat Pulldown (Machine)

Secure the thigh pad and draw your elbows down without leaning far back.

Alternative

Cable lat pulldown

2 × 1090s
4
Seated Row (Machine)

Keep your chest supported when a pad is provided; draw the handles toward your ribs.

Alternative

Seated cable row

2 × 1090s
5
Seated Leg Curl (Machine)

Line your knees up with the pivot and keep your hips against the seat.

Alternative

Lying leg curl machine

2 × 1275s

How to use this plan

  • Warm up with a few minutes of easy movement and lighter practice sets before your working sets.
  • Choose your own load. Finish each set with about two or three controlled reps still possible; stop for pain or loss of control.
  • The time estimate includes rests and setup. Take longer when you need it, and ask gym staff to show unfamiliar equipment.
  • Use the first visit to learn seat positions and machine controls. Record those settings in your exercise notes.
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Import into MyLifts 2.0 or GIRLPOWER 1.0

The workout file is for the native MyLifts 2.0 and GIRLPOWER 1.0 builds with JSON backup import. MyLifts 1.x is not supported. GIRLPOWER is coming soon. Check your app version before importing.

  1. Download the workout JSON file and save it to Files on your iPhone or iPad.
  2. In MyLifts 2.0, open Settings and select Import MyLifts backup. In GIRLPOWER, open Settings → Tracking preferences → Import training backup.
  3. Choose the file, then find the plan in your routine library. Review the exercises and set your own weights before starting.

The file adds one routine. It contains no workout history or personal records, and does not turn on optional tracking. Reimporting the same file keeps one copy and preserves later edits.

One-tap opening of this routine is not available yet. Explore MyLifts or meet GIRLPOWER.

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Questions before you start

What weight should a beginner use on gym machines?

Start with a light practice set. Increase only until the target reps feel challenging while you can still finish two or three more with control. Stack numbers differ between machines.

Can I repeat this workout?

Yes. Repeat on non-consecutive days if you are recovered. Keep the same exercises while learning the setup, and add load gradually when every working set feels manageable.

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