Level 1 · Beginner

Know every machine before you walk in.

A plain-language gym guide: every machine, how to set it up, the exercises it's for, and a simple 3-day routine.

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Machine locker

Leg press

1 move · 45° sled

Leg curl

1 move · Seated or lying hamstring curl

Leg extension

1 move

Inner thigh

1 move · Hip adduction

Outer thigh

1 move · Hip abduction

Dumbbells

6 moves

Shoulder press machine

1 move · Front shoulder press

Cable station

4 moves · Cable crossover / dual pulley

Quest 1

Legs + shoulders

Quads, glutes, delts, traps

13 moves · Leg press, Leg curl

Quest 2

Chest + triceps

Press, fly, dips, isolation

9 moves · Incline DB press, Chest press

Quest 3

Back + biceps

Rows, pulldowns, curls

12 moves · T-bar row, Front lat pulldown

Sep 28, 2026· 4 min

Picking the right weight: the 12–15 rep rule

How to find a starting load on any machine, and exactly when to go up or down.

Sep 21, 2026· 3 min

Incline walking: the easiest cardio that actually works

Why a steep, slow treadmill walk beats a jog for most beginners, and how to set it up.

Sep 14, 2026· 5 min

Your first week at the gym, machine by machine

A calm plan for the first three sessions: what to use, in what order, and what to skip.