What weight machines do you use at the gym?

I'm a bit clueless when it comes to weights but want to work all muscle groups. What's the best machines to use for each group?

Thanks :)

None - free weight are far better for you (less strain on joints) than machines. The exception are the cable machines (such as lat pulldown) and the assist machines (like the pull up/dip assist machine).

Also, don't think of it as muscle groups, but as motions. For upper body, that means pushing and pulling, horizontal and vertical.  I've got a journal post that lays out examples of exercises that fall within each category.

amethystgirl beat me to it..LOL

I don't use any machines either. Free weights are so much better. Compound exercises - squat, deadlift, bench press, standing military press, barbel row, dips, pull-ups, etc will get you the best results.

Original Post by vyperman7:

amethystgirl beat me to it..LOL

I don't use any machines either. Free weights are so much better. Compound exercises - squat, deadlift, bench press, standing military press, barbel row, dips, pull-ups, etc will get you the best results.

Thank you both for replying, however I have no idea what any of those things mean!

Also, there's always a huge group of large action man types, cept not so dashingly handsome, in the free weights bit and I'm a bit scared to just walk into the middle of them cuz I'm afraid I'll look like a silly girl who doesn't know what she's doing. Which I obviously dont. Boo. I know it's silly but... :(

Well, in general, the guys tend to either ignore or be impressed if a woman has the guts to walk into "their" section.

For exercise direction, I recommend exrx.net - you can search for most any exercise on there and get a little video and explanation.

And check if your library has Starting Strength, to learn proper form for the main lifts like deadlifts and squats.

Thanks for your help, I'll give it a go tomorrow and let you know how I get on. If I don't die of embarrassment that is!

Original Post by misscherryjane:

Thank you both for replying, however I have no idea what any of those things mean!

Also, there's always a huge group of large action man types, cept not so dashingly handsome, in the free weights bit and I'm a bit scared to just walk into the middle of them cuz I'm afraid I'll look like a silly girl who doesn't know what she's doing. Which I obviously dont. Boo. I know it's silly but... :(

No worries :)

What I would recommend is getting the Starting Strength DVD. It is good to read the book, but seeing the exercises performed on DVD with step by step instruction will really help you. Since you have never really lifted weights before, you could also schedule 1-2 appointments with a personal trainer to show you how to do the exercises as well.

All I can say is don't be intimidated by the guy's in the free weight section. Just walk right in and do your workout. In the end you will be glad that you did because free weights get much better results than machines.

The free weight area is yours also!!

I am often the only woman back there, but I lift like a man and earn respect by being strong yet safe.

to answer your original question, the only machine I use is a preacher curl. Otherwise my workout consists of the great dumbbell and barbell exercises like Vyperman and Amethest mentioned. That is what works! (and reduces injuries and increases bone density...etc.)

Original Post by cat-girl:

I am often the only woman back there, but I lift like a man and earn respect by being strong yet safe.

 Me too and I love that!

I avoid using machines generally. I occassionally use the lat pulldown machine or the cable machine for certain moves.

Original Post by vyperman7:

amethystgirl beat me to it..LOL

 She beats everyone! ;)

So yah...and I just want to also add that I agree with cat girl that preacher curl is a great machine that helps you keep proper form [and I still use that at end of bicep wkout]...besides that..I don't use machines unless using them at END of working out for complete fatigue of muscle.

MissJane, I used to use the machines when I first started working out because I was out of shape and because I was afraid of getting injured.   They helped, to a point but I gradually introduced free weights and now I do only free weight and body weight compound muscle group routines like everyone else is suggesting and frankly, I wish I had just started there instead of fooling around with the machines to begin with.  The movement is so much more natural and you progress more rapidly and work muscles both large and small that just don't get the same workout on the static machines. 

By doing things like squats and military presses, push ups, bench press etc. you also really cut down on workout time because each set of reps you do is exercising a whole group or group of muscles, instead of isolating as a lot of machines do.  You can do 4 or 5 sets and be done in 30-45 minutes and get an exhausting full body workout that you will begin to see real results from in just a couple of weeks.  

There aren't many women in my gym either that come over to the men's side and that's a shame because of those that do, they are in the best shape of all the women in the gym and far, far healthier looking than some of the rail thin cardio queens you see over on the treadmills and ellipticals...no offense...lol. 

I'm currently all about the New Rules of Lifting for Women. I just started the routine it suggests, and after today's workout I think someone may have accidentally exchanged my legs for noodles.

I was using the gym machines yet reading all the advice about free weights. But they are scary. When I didn't know how to use them, or how often, or how to keep myself from magically beaning myself with them, so having a laid out routine makes me feel a lot better.

I'm with everyone else here, the only machine I use is the water fountain!

It's all about the free weights.

oh, but I do drop by the gym to do lat pulldowns, and seated rows. I'm currently saving for my own cable machine so I can do these guys at home... *dreams of her perfect home gym*

minda - remember, you can substitute lat pullovers or pullups (or negative pullups) for the lat pulldowns, and bentover rows for the cable or seated rows if you don't want to stop at the gym.

Original Post by fitnessgirll:

Original Post by vyperman7:

amethystgirl beat me to it..LOL

 She beats everyone! ;)

That's cause she lifts those heavy weights!  ;)

I agree with the above messages.... my two cents refers to that group of men using the equipment.  Go ask one of them how to use a piece of equipment or provide you a different exercise for a muscle group or lift.  I am one of those guys and people are always shocked when they ask me a question and I am happy to help them. (They think they are bothering me) I think it is because I have my lifting face on and my intensity is at 100%.  I am not an angry guy... I just look that way when I am lifting heavy!!!!

P.S. tell me a certain muscle group on my body looks huge or nice and I would give a full workout and nutritional breakdown... flattery will get everywhere especially with a bodybuilder....

There aren't many women in my gym either that come over to the men's side and that's a shame because of those that do, they are in the best shape of all the women in the gym and far, far healthier looking than some of the rail thin cardio queens you see over on the treadmills and ellipticals...no offense...lol. 

 This x10. The best looking women are always in the weight section.

I start off on the treadmill for 20 minutes. I used to run but cannot anymore becuase my shin splints make it almost impossible. That is part of my warmup.

I use the seated row and an assisted pullup machine. Everything else is free weights like all others have suggested. I frequently am the only woman using the weights but I usually stop by during low traffic hours becuase I hate the feeling of being watched. So i really have no idea how many women lift at my gym. Its also worth mentioning that the guys who are there typically are like..wait a woman, in the weights section....**blank stare** and then they go back to whatever it was they were doing. lol. its pretty funny.

Don't be afraid to ask the trainers who work at the gym for advice on putting a routin together. I asked one of the girls at my gym for help creating a workout that would enhance what i was already doing (i jump horses competitively) and to boost my muscle in certain areas. (I do not need to do any leg work becuase my legs are already in ridiculous shape.) She was a TON of help and very nice, she showed me how to use everything i needed and then gave me her email in case i had questions later. :)

Its okay to ask!

I've also been using the weight machines.  I had no idea they could be bad for joints.  Thankfully, I go to a gym with a women's only section so there are free weights in the women's section (not as many as in the co-ed, mind you). 

But my question is then, what's the point of going to the gym if you're using free weights?  Couldn't you just invest in a few for home?  Plus one cardio machine (a treadmill or an elliptical), an inexpensive exercise bike, and a few free weights probably cost about the same as a year's membership, no?  Especially if more than one person in your family is using them... Thoughts?

You're absolutely correct. Just about anything a person can do at a gym, they can also do at home.  Some people aren't self motivated enough to exercise at home. Some people like attending group fitness classes. Some people hire personal trainers [although many, myself included, do go to some client's homes].  Some people are home a lot and going to the gym is their way of getting out of the house and becoming more fit while also having fun with friends. Not to mention, it's a great place for mom's since most gyms have childcare and will take care of babies so the mom's can concentrate on their workouts.  Financial is still one of the reasons since many people seem to be able to come up with the monthly membership easier than being able to set up a proper, small home gym.  And, yet others may have the finances to do it but not the space. It's all what motivates ya. If I didn't run a gym and work in one daily, I know I would ALWAYAS work out at home bc I do have a home gym and am a very self motivated person [when it comes to working out]. But, that just isn't the case with everyone.

Whatever floats yo boat..or in this case...gets your body moving!