MyLiftsWho this week suits
Choose this if two gym visits fit your week and you want a small, familiar set of machines. Both sessions take roughly 40 minutes including practice sets, rests and setup; your first visit may take longer.
The weekday labels are examples. Tuesday and Friday or Wednesday and Saturday work as well if you leave recovery time between sessions.
What to do at each visit
Open the beginner machine session for leg press, chest press, pulldown, seated row and leg curl. Start with the same order, working-set targets and comfortable range each time. Ask staff to show you any unfamiliar controls.
If two sets per exercise feel like too much at first, use one working set while you learn the movements. Keep a note of the machine model, seat settings and load in kilos so your next visit starts with a clear reference.
How to progress without rushing
The first aim is repeatable, controlled sets. Keep the load steady while learning. When you can complete the listed reps on every working set with a few reps still possible, try the smallest available increase at a later visit.
Machine stack increments vary. If the next step is too large, stay at the previous setting and practise rather than forcing the heavier load. No weekly weight increase is required.
If you miss a day
Move the missed session to another day with recovery space, or return to your next planned session. Avoid trying to repay a missed workout by doubling the sets.
A lighter week can still be useful. Keep the routine recognisable and reduce sets if time, fatigue or soreness makes the full session impractical.
Strength is one part of an active week
Health New Zealand recommends muscle-strengthening activity at least twice weekly; aerobic activity also belongs in the week. The days below leave room for walking, cycling or another activity you enjoy.
The sources support general activity guidance. The particular exercises and calendar arrangement here are our editable example, not a prescribed programme from those organisations.
