No matter where you are on your fitness journey, trying something new can be one of the best ways to break out of your comfort zone and jump start progress toward your goals.
For beginners, learning how to use different machines on the workout floor can build confidence and help establish a balanced routine. For seasoned exercisers, switching things up can provide new challenges and help break through plateaus. Plus, variety keeps workouts exciting and mentally engaging, which can increase motivation and consistency.
To provide some inspiration, we asked a few Dynamic Personal Trainers to share their favorite exercise machines at Life Time and demonstrate how to use them.
1. Technogym Machine Press
It’s a favorite of: Jay Kelmer, MS, CSCS, assistant personal training leader at Life Time King of Prussia in Wayne, Pa.
“This piece of equipment isn’t found in most commercial gyms, so for many people it’s something new to try,” says Kelmer. “I love this machine because of how versatile it is for people of all skill sets and limitations. It’s very user friendly for beginners yet challenging enough for our lifelong exercisers. I personally use the machine at least one time a week within my own training program, and if you’re one of my clients, you’ll likely see it in your training program as it can fit a variety of fitness goals.”
- Select a weight on each individual column that totals slightly less than you would on a typical machine press.
- Sit down facing away from the machine. Keep your feet flat on the ground and your lower back, upper back, and head up against the support.
- Grab each handle so that your hands align to chest height with your elbows directly behind your hands.
- Take a breath to create a brace around your core, then press the handles straight forward. As you press the handles forward, exhale and aim to touch the handles in front of the center of your chest.
- Reverse the motion to return to the starting position, inhaling in preparation for the next rep.
- Repeat for two to three sets of 10 to 12 reps, or as directed by your workout program.
2. Hip Thrust/Glute Drive Machine
It’s a favorite of: Jackie Regan, personal training leader at Life Time Rancho San Clemente in San Clemente, Calif.
“This machine works your glutes with secondary use of your hamstrings and core,” says Regan. “It also works to stabilize the core, pelvis, and lower body. Strengthening these muscle groups translates into better everyday movement and can also improve performance in activities like pickleball, tennis, and golf. I like to work this into my routine two to three times per week.”
- Set up the machine with your desired weighted plates. Start with a light weight until you’re more comfortable with the movement.
- Lean back against the machine’s padding, ensuring that the bar or resistance is placed just above your hips. Keep your shoulders, hips, and knees aligned.
- When you’re ready, pull back on the safety levers to release the weight against your hips. Keep your chin tucked toward your chest.
- Push through your heels and thrust your hips upward while keeping your upper back pressed against the pad. Squeeze your glutes at the top of the movement. Keep your core engaged, avoid arching your lower back, and focus on using your glutes to drive the movement rather than your lower back or legs.
- Lower your hips down with control, stopping just before the machine resets to the starting position.
- Repeat for three sets of eight to 12 reps, or as directed by your workout program.
3. Seated Row Machine
It’s a favorite of: Joe Meier, Dynamic Personal Trainer at Life Time Eden Prairie Athletic in Eden Prairie, Minn.
“I like to use the seated row machine because there are so many ways to do the exercise,” says Meier. “You can try out different handles or different ranges of motion and techniques to target various areas of your back, including the lats, traps, and rhomboids, as well as your posterior deltoids and biceps.
“I recommend adding a version of a row to your routine two to three times per week,” Meier adds. “You can do two to three sets of anywhere between four and 20 reps, depending on your goal and fitness level. Start out slow and work toward adding more weight.”
- Sit down at a seated-row station and grasp the handles with both hands. Here, Meier is using a medium-width neutral-grip handle.
- Begin with your torso fully upright, abdominal muscles engaged (imagine pulling your belly button toward your spine), and your arms extended straight in front of you.
- Draw your shoulders downward, then contract the muscles of your upper back (imagine squeezing a quarter between your shoulder blades) as you pull the handles toward your rib cage. Pause briefly, then slowly extend your arms to the starting position.
- Repeat for two to three sets of 10 to 12 reps, or as directed by your workout program.
4. The Rower
It’s a favorite of: Sarah Pope, Dynamic Personal Trainer at Life Time Clarendon in Arlington, Va.
“The indoor rower is one of my favorite machines for a full-body workout experience,” says Pope. “Rowing machine workouts are very versatile. They can be great for weight loss as the more muscles you’re using, the more calories you burn. The powerful movements help to improve strength and speed while also being suitable for all fitness levels.
“Most rowers come programmed with multiple settings or ‘games’ where you can choose to row a certain distance or amount of time. If you’re a beginner, I recommend consulting with a trainer to review proper technique before you start.”
- Start seated in the rower with your feet secured and hands grasping the handles. Keep your hips and knees bent, arms straight, head neutral, back straight, and shoulders level.
- Initiate the drive with your feet. As your legs straighten, lean back slightly and pull the handle toward your body. Finish the pull with your legs straight and the handle at or just below your ribs.
- Return to the starting position by first extending your arms until they are straight, then leaning forward at the hips.
- Once your hands have cleared your knees, allow your knees to bend and gradually slide your seat forward.
- Repeat for desired distance or amount of time, or as directed by your workout program.
