Categories / Strength & resistance
Machine Circuit
Selectorised gym machines in sequence.
How to start
Ask for a gym induction and move through eight to ten machines in order: leg press, chest press, row, shoulder press, leg curl and others, doing 1 to 2 sets of 10 to 12 reps.
How to progress
Add a set, then weight, when the last reps feel easy. Machines are easy to learn and have a fixed path of movement.
What the evidence says
Evidence: moderate
Muscle-strengthening activities were linked to 10% to 17% lower risk of death from any cause, heart disease, cancer and diabetes in a 2022 pooled analysis of 16 cohort studies. The biggest drop (about 10% to 20%) came at roughly 30 to 60 minutes a week, and more did not clearly add more benefit. These are observational studies. Machines are one way of providing resistance. We did not find studies that compare machines with free weights for general health.
Take care: Adjust the seat and pads to fit you. Use a controlled speed and do not lock your joints. Ask staff for help if you are unsure.
Sources
12-week starter plan
Three sessions a week. Start with a light weight and add to it over the weeks.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 3.5 METs (Machine circuit at a moderate effort (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Set up each machine to fit you.
- Move smoothly and breathe out as you push.
- Ask the staff for help.
Common mistakes
- Jerking the weights.
- Using too much weight.
- Skipping the leg machines.
Kit and cost
Moderate Approximate UK prices.
- Gym membership (about £20 to £50 a month)
- Flat shoes
- A towel and water bottle
Frequently asked questions
Are machines good for beginners?
Yes. They guide the movement and are easy to learn.
Are machines as good as free weights?
They build strength well. Free weights use more stabilising muscles.
How many machines should I use?
Eight to ten that cover your whole body is a good circuit.
Good for: Strength Muscle size Bone health
Compare with similar options
| Machine Circuit | Resistance Band Training | Strength for Older Adults | Plank and Core Challenge | |
|---|---|---|---|---|
| Typical session | 45 min × 3/wk | 30 min × 3/wk | 40 min × 2/wk | 10 min × 7/wk |
| Effort | ●●○○○ | ●●○○○ | ●●○○○ | ●●○○○ |
| Cost | Moderate cost | Low cost | Low cost | Free |
| Equipment | Some equipment | Basic kit | Basic kit | No equipment |
| Impact | Low impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | moderate | moderate | moderate | limited |