A simple, general first session for someone new to the gym. It's a starting point, not a personal programme. If you have a health condition or haven't exercised for a long time, check with your GP first.
1. Warm up: 5 to 10 minutes
Start on a bike, cross-trainer or rowing machine at an easy pace, where you could chat comfortably. Let it build to a moderate effort by the end. Before your first exercise, do a few reps with a very light weight to rehearse the movement.
2. The main part: five machines
Machines are a good place to start because they guide the movement. Most have a picture on the side showing how to use them. Ask a member of staff to show you how to adjust the seat.
- Leg pressWorks the front of the thighs (quadriceps, KWOD-rih-seps) and the bottom (gluteus maximus, GLOO-tee-us MAK-sih-mus).
- Chest pressWorks the chest (pectoralis major, pek-tuh-RAH-liss MAY-jer) and the back of the arms (triceps).
- Seated rowWorks the upper back and the front of the arms (biceps).
- Lat pulldownWorks the wide muscles of the back (latissimus dorsi, luh-TISS-ih-mus DOR-sye).
- Shoulder pressWorks the shoulders (deltoids).
How much: 1 to 2 sets of 8 to 12 reps on each, with about 1 to 2 minutes' rest between sets.1 Pick a weight where the last couple of reps feel like work, but you could still do a few more with good form. On the effort scale, that's around 5 or 6 out of 10.
How fast: lower the weight under control, pause briefly, then push or pull. The lifting tempo page explains why.
3. Cool down: about 5 minutes
Finish with a few minutes of easy pedalling or walking, so your breathing settles before you leave.
After your session
Feeling a bit stiff a day or two later is common when you start, and it eases as your body gets used to training. Over the coming weeks, build towards the NHS guideline for adults: strength activities on at least 2 days a week, plus 150 minutes of moderate activity across the week.2
Stop and get help if you feel chest pain, dizziness or unusual breathlessness. If you get chest pain, call 999. The NHS has more on exercise and staying active.
Not sure where you're starting from? Take the two-minute questionnaire.
1. Ratamess NA et al. Progression models in resistance training for healthy adults. American College of Sports Medicine position stand. Medicine and Science in Sports and Exercise. 2009;41(3):687-708.
2. NHS. Physical activity guidelines for adults aged 19 to 64.