moderate
30-Minute Gym Machine Circuit
Machine-based strength training is a completely valid form of resistance exercise that provides genuine bone-loading and muscle benefits.
30 min · Kit: Leg press machine, Seated row machine, Shoulder press machine, Chest press machine, Leg curl machine
The session
- 13 min warm-up: light bike or treadmill
- 23×12 Leg press (machine)
- 33×12 Seated row (machine)
- 43×12 Shoulder press (machine)
- 53×12 Chest press (machine)
- 63×12 Leg curl (machine)
- 73×12 Lat pulldown (cable machine or pulley)
- 83 min stretch
Worth knowing
- Machines are particularly appropriate for beginners, post-injury, or when training alone
- Adjust seat and back positions before adding weight — most machines have adjustment points clearly labelled
- Progressive overload works exactly the same on machines as with free weights
- Machines are not inferior to free weights — they are a different tool with their own strengths
