Strength-training is a great way to start your fitness journey. Strong muscles are essential for everyday life, to help prevent injuries and chronic diseases as you age.

Try this full-body workout, using only the strength training machines to get you started.

SEATED LEG PRESS - 3 SETS OF 12-15 REPS

  • Adjust the position of the machine, take a seat and select a weight
  • Place your feet a little wider than shoulder-width apart and grasp the handles of the machine
  • Be sure to maintain a neutral spinal position with your chest upward and your head looking forward. Your glutes should also be pressed against the back of the machine so there is no space
  • Push through the heels and extend through the hips and knees to move the platform upward
  • Without locking your knees, pause briefly at the top of this movement before bending your knees and slowly lowering your weight back down to the starting position for one rep

LYING HAMSTRING CURLS - 3 SETS OF 8-10 REPS - SLOW TEMPO

  • Adjust the position of the machine, take a seat and select a weight
  • The pad should rest in the spot above your ankle
  • With your arms grasping the handles in the front, engage the core and drive your heels to your buttocks
  • For full tension in hamstrings, slowly drop your legs back to the starting position and make sure you feel a stretch in the back of your hamstrings

MACHINE BICEP CURLS - 4 SETS OF 12-15 REPS

  • Begin by adjusting the seat of the machine so your elbows are correctly aligned and your feet are planted firmly on the ground
  • Press your arms against the pads, keeping them stationary throughout the exercise
  • Grip the handles with your palms facing inwards and curl your forearms until they are fully extended at the top of the movement
  • Pause briefly and slowly return to the starting position for one rep

MACHINE TRICEP EXTENSIONS - 3 SETS OF 12-15 REPS

  • Begin by adjusting the seat height so your upper arms and elbows lie flat on the pad
  • With your arms fully extended, grasp the handles and push the weight down with your triceps
  • Hold this position for a few beats and then slowly release and return to the start for one rep

MACHINE REVERSE FLY'S - 3 SETS OF 10-12 REPS

  • Face the fly machine while seated with your chest against the pad and the handles positioned in front of your torso
  • Reach forward and grasp each handle with a pronated neutral grip
  • Contract your rear delts while keeping your elbows bent and open the arms in a reverse motion
  • Pause at the top of the movement and slowly return the handles to the starting position for one rep

MACHINE SEATED SHOULDER PRESS - 3 SETS OF 10-12 REPS

  • Position the shoulder press machine with the handles set at roughly shoulder height
  • Grab the handles with a pronated neutral grip
  • Inhale and press up directly overhead, pausing briefly at the top of the movement
  • Slowly lower the handles back to the starting position for one rep