Starting at the gym for the first time? It’s totally normal to feel a bit lost when faced with rows of machines and weights. But don’t sweat it—resistance machines are actually one of the best ways to get going. They’re easy to use help you learn proper form, and keep your muscles working hard without overwhelming you.

At Village Health & Wellness Clubs, we understand the challenges that beginners face. That’s why we’ve put together this straightforward guide to the best resistance machines for gym newcomers—helping you build muscle, boost your confidence, and get comfortable in the gym, one rep at a time. Are you ready to crush your goals? Let’s dive in!

Why Resistance Machines?

If you're just starting out at the gym, resistance machines can be thought of as training wheels for your workouts. They help guide your movements, allowing you to focus on building strength without the stress of perfecting your form or balancing. This way, you can work out safely and confidently, minimising the risk of injury.

Additionally, these machines allow you to easily adjust the weight, so you can begin with lighter loads and gradually increase as you gain strength. They also target specific muscle groups, making it simpler to design a balanced workout that addresses all the key areas.

Benefits of Using Resistance Machines

Beginner-Friendly and Safe

Resistance machines are ideal for those just starting at the gym. They help guide your body through the right movements, making it easier to learn the correct form. This support minimises the risk of injury that can arise from using improper techniques, especially for newcomers to strength training. 

Target Specific Muscles Easily

One of the main benefits of resistance machines is their ability to target specific muscle groups. Whether you're focusing on your glutes, back, or chest, these machines effectively isolate those muscles. This targeted approach helps you develop balanced strength, correct muscle imbalances, and pay attention to areas that may need extra work.

Adjustable Resistance for Steady Progress

Resistance machines allow for easy weight adjustments, which is perfect for beginners who want to start light and gradually increase their load. This slow progression in resistance enables you to build strength safely and steadily, helping you avoid plateaus or injuries. 

Best Resistance Machines to Try at Village Health & Wellness Clubs

Our gyms feature high-quality resistance machines, designed to help you power through your fitness goals:

1. Leg Press Machine

Primary Muscles Worked: Quads, hamstrings, glutes

If you're looking to strengthen your legs without the hassle of balancing weights, the leg press machine is a fantastic option. It allows you to safely push heavy weights while focusing on your thighs and glutes, helping you build strength with each repetition.

Why It’s Great

It's user-friendly and ideal for enhancing overall lower-body strength. You'll find that everyday activities—like climbing stairs or carrying groceries—become much easier.

How to Use the Leg Press Machine

• Stand with your feet shoulder-width apart on the footplate and make sure the seat is adjusted so that your knees have a comfortable bend.

• Push through your heels to straighten your legs without locking your knees, then gradually bend your knees to lower the weight.

• Keep your back and head against the seat, breathe steadily, and maintain control of the movement throughout.

You can find out more about the best machines for building stronger legs in our guide.

2. Lat Pulldown Machine

Primary Muscles Worked: Upper back, lats, shoulders

Want to boost your posture and fortify your back? The lat pulldown machine is an excellent choice for beginners, guiding you through controlled movements that target the muscles essential for maintaining good posture.

Why It’s Great

Adjusting the weight is a breeze, allowing you to start light and gradually increase. You'll be surprised at how much stronger and more confident your upper body becomes in no time.

How to Use the Lat Pulldown Machine

• Adjust the thigh pad to ensure your legs are secure, and grip the bar a bit wider than shoulder-width.

• Pull the bar down smoothly towards your upper chest while squeezing your shoulder blades together.

• Maintain a straight back, avoid leaning back, and control the bar as you slowly return to the starting position.
  
  See our guide to the best gym back exercises for more workouts.

3. Chest Press Machine

Primary Muscles Worked: Chest, shoulders, triceps

If your aim is to enhance upper-body strength, the chest press machine is a reliable option. It simulates the bench press but with a guided motion, enabling you to build muscle safely and effectively.

Why It’s Great

This machine helps you concentrate on your form, minimising the risk of injury while toning and strengthening your chest and arms.

How to Use the Chest Press Machine

• Adjust the seat and handles so that the grips are at chest height and your feet rest flat on the floor.

• Hold the handles firmly and push them forward until your arms are nearly fully extended—just be careful not to lock your elbows.

• Gradually bring the handles back to the starting position while keeping your back pressed against the seat and maintaining steady breathing.
  
  Find more step-by-step chest exercises to add to your workout sessions in our guide.

4. Glute (Butt) Bridge Machine

Primary Muscles Worked: Glutes (butt), hamstrings

If you're keen on achieving that enviable, Instagram-worthy backside, the glute bridge machine should definitely be in your workout routine! It guides you through smooth, controlled hip thrusts that target your glutes and hamstrings without straining your lower back. You'll feel the burn as you sculpt and strengthen those muscles.

Why It’s Great

With consistent use, you'll notice improved balance, leaner legs, and a lifted, rounded appearance that will make you feel strong and confident—exactly the sculpted look everyone desires.

How to Use the Glute Bridge Machine

• Position your upper back on the bench and keep your feet flat on the footplate, about hip-width apart.

• Engage your glutes and push through your heels to lift your hips until your body is in a straight line.

• Lower your hips back down slowly and with control, making sure to keep your core engaged throughout the movement.

See our guide to the best glute exercises for a free workout routine you can incorporate into your training.

5. Seated Row Machine

Primary Muscles Worked: Middle back, rhomboids, biceps

Looking to strengthen and balance your back? The seated row machine effectively targets the muscles located between your shoulder blades, which can enhance your posture and boost upper-body strength.

Why It’s Great

This machine is perfect for beginners, allowing you to work your back muscles evenly. It helps minimise the risk of shoulder pain and enhances your overall strength for everyday activities.

How to Use the Seated Row Machine

• Position your feet flat on the footrests and grasp the handles with your arms extended.

• Draw the handles towards your torso, squeezing your shoulder blades together while keeping your back straight.

• Gradually extend your arms back to the starting position, maintaining control and good posture the entire time.

6. Leg Curl Machine

Primary Muscles Worked: Hamstrings, calves

The leg curl machine is designed to focus on your hamstrings, ensuring a well-rounded leg workout while also providing protection for your knees. 

Why It’s Great

It's user-friendly and offers support for your joints as you build strength in the back of your legs, which is essential for preventing injuries and improving mobility. 

How to Use the Leg Curl Machine

• Adjust the machine so that the padded lever is positioned just above your heels, ensuring your knees are aligned with the machine’s pivot point.

• Lie face down or sit, depending on the type of machine you’re using, and curl your legs by bending your knees, bringing your heels toward your glutes.

• Slowly lower your legs back to the starting position with control, keeping your hips and upper body stable.
  
  See our programme of killer leg exercises for more workout inspiration.

FAQs

How often should I do resistance machine workouts?

Depending on your fitness goals, you might want to include machine-based workouts a few times a week. You can either focus on full-body sessions or split your routine into upper and lower body days.

As you build confidence and strength, consider adding free weights or functional movements to challenge your muscles in different ways and enhance your overall stability and coordination.

That said, resistance machines are still quite beneficial—especially for targeting specific muscle groups—so it's wise to incorporate them into your routine along with free weight exercises. This balanced strategy allows you to take advantage of both compound and isolation movements, which can help you build strength more effectively and lower your risk of injury.

Can you build muscle with resistance machines?

Yes, resistance machines can definitely help you build muscle. They create a safe and controlled environment for strength exercises, making them perfect for beginners or those recovering from injuries. 

By allowing you to focus on specific muscle groups and gradually increase the weight, these machines support progressive overload, which is essential for muscle growth. They also help you maintain proper form, reducing the risk of injury. 

While they may not engage stabiliser muscles as much as free weights, they are great for effectively targeting individual muscles. For optimal results, try combining resistance machines with free weights and functional training to create a balanced strength routine.

Do resistance machines help with weight loss?

Resistance machines can play a significant role in weight loss as part of a balanced fitness program. While they may not burn as many calories during a workout as high-intensity cardio, they are great for building lean muscle. This muscle growth can increase your resting metabolic rate, which means you’ll burn more calories even when you’re not active. 

These machines provide a safe and effective way to perform strength exercises, particularly for targeting specific muscle groups. By using them several times a week, you can improve your body composition, enhance your metabolism, and support long-term fat loss, especially when paired with good nutrition and consistent physical activity.

Why Train at Village Gym?

Being part of Village Gym is about more than just fitness equipment – we are a supportive, energising fitness community. With state-of-the-art facilities, personalised attention, and an atmosphere you’ll love, we’re here to support you every step of your fitness journey.

Whether you’re working with free weights, resistance machines, or taking part in a group class, every session helps improve your strength, confidence, and overall wellbeing.

Sign up for a Village Gym membership and discover our tailored workouts and state-of-the-art gym facilities.