Ever have buddies or strangers ask you for gym advice? Yeah...me too. While it's a good thing - that doesn't mean it's not without it's potential obstacles.

A major problem is the things that WE may do for our fitness seem quite simple & boring to someone who has trained consistently for a long time. But for someone who has never trained before...even the most basic things can seem quite scary.

A colleague just reached out to me this morning with this specific question for me:

"I want to also use some of the weight machines, I just don't know where to start weight wise or actual exercises/reps etc. Do you have any suggestions or suggestions of resources for a newbie to doing it all by themselves?"

Here's EXACTLY what I told her.

[Caveat - this individual is NOT a client of mine, but I have known them for some time - so I'm generally aware of where they are at physically, and understood the request they gave me. I did not perform any movement screen/lifestyle assessment/intake call, etc like I would with my regular clients. This is designed to get someone who wants to do it on their own the ability to do that, get comfortable in the gym, and make consistent progress as they learn their way around the weight room safely.]

NEWBIE TRAINING PROTOCOL OVERVIEW: 

• 2 Full-Body Sessions (A & B): Train twice a week using simple machine-based exercises covering all major movements for balanced strength.

• Sets & Reps: Perform 2-3 sets of 8-15 reps per exercise. Increase weight only after you can perform 15 reps with good form, and keep it heavier until you can do 15 reps again.

• Progression: Start with a weight that lets you do at least 8 reps. Once you hit 15 reps with good technique, increase the load and repeat this cycle. No super sets. Just straight sets as they are on machines. 

• Exercise Selection: The goal is to create 'structural balance' in addition to comfort in weight room. On Session A, where we have horizontal pushing, we also have vertical pulling. That is flipped on Session B. Similar approach was taken for lower body - knee flexion/extension vs hip dominant movements for example.

• Tempo & Range of Motion: Lower the weight slowly (3-second negative), pause in the stretched position, and gradually improve your range of motion as you get more comfortable.

• Rest Intervals: Rest 30-60 seconds as needed. Shorter rest = more metabolic challenge; longer rest = manage fatigue or for slightly heavier loads.

Part 2: A/B Workout Protocol 

-Machines Only [per request], 2-3 sets of 8-15 reps each set, then go to next movement/machine

-Alternate Session A, then Session B, Session A, Session B. 

Session A:

• Chest Press Machine (Horizontal Push)

• Leg Extension (Quad Focus)

• Lat Pulldown (Vertical Pull)

• 45° Back Extension Machine (Hinge/Posterior Chain)

• Ab Crunch Machine (Core) 

Session B:

• Leg Press (Squat Pattern)

• Machine Shoulder Press (Vertical Push)

• Seated Row (Horizontal Pull)

• Lying Leg Curl (Hamstrings/Knee Flexion)

• Oblique Twist Machine (Core)
  

Instructions:

• Begin each exercise with a light load you can handle for at least 8 reps. If unsure always start lighter vs heavier.

• When you reach 15 reps with good form, increase the weight the next set, ensuring you can still get at least 8 reps, working up to 15 reps. 

• Maintain a 3-second lowering phase on every rep, pausing briefly in the bottom/stretched position. This means you lower the weight slowly :) 

• Adjust rest times to match your goals (30-60 seconds, but rest more if you ever need).

• Add in things like Bicep Curls/Tricep Extensions/etc as needed following same format/protocol.

• If you want to hear more of my thoughts on this approach - I made a video in my Facebook Group for you to check out: https://www.facebook.com/groups/358892251795621/posts/1299755451042625
  

Of course, this is 'only' training advice. Training is wonderful & I look forward to it daily now, but it's also only the tip of the iceberg.

• Our muscles are broken down when we train.

• They are fueled in the kitchen.

• They are rebuilt in bed.

• They are transformed by time.

Time is the independent variable that makes the transformation work. The ability to execute your overall & specific plan or protocol daily is the input needed to create the compounding interest we gain fro consistency. Once you get a plan that works - and DOES NOT limit your future progress [be careful here with fads] - then small adjustments & tweaks are amazing because you have the lifestyle structure to create years upon years of progress.

And then eventually you're not a noobie in the gym anymore!

This means new goals, potentially new exercises, challenges, & structures to support this.

The larger goals along the way help create necessary changes to the big 4: training, nutrition, mindset, & recovery. It also helps you sit up in your chair & take your training seriously and chew your food.

The benefit of this? For me, that's true longevity. Being able to do the things you love, with the people you love, in the moments that matter.

For as long as you can keep it.