The machine may guide the movement and provide resistance, but the basic action should feel familiar.
You do not need to learn the whole gym. Start by finding a few movements you recognise.
Before You Use a Machine
Start with a machine you recognise or have been shown how to use.
Read the instructions and movement diagram on the machine.
Check that you can get on and off comfortably.
Adjust the seat, handles or pads to give you a manageable starting position.
Select a light trial load and practise a few movements before deciding what to do next.
If you cannot work out the setup, leave the machine and ask for help when someone is available.
This guide helps you recognise familiar movements. It is not a gym induction, and it does not mean that one machine will suit every person or every day.
Cardiovascular Fitness
Straightforward Starting Options
Walking on a treadmill or using a stationary bike are usually the simplest machines to recognise and control. Start with a pace and resistance that feel manageable.
A cross-trainer or rowing machine can be another option if you are already familiar with the setup or someone has shown you how to use it. If you cannot use the controls confidently, choose a simpler machine or ask for help.
Cardiovascular activity can help build heart and lung fitness and stamina for everyday activities such as walking and climbing stairs.
Warming Up on the Gym Floor
You do not have to reproduce the studio warm-up beside the machines.
Begin with a few easy minutes on a cardiovascular machine; or
before a resistance-machine exercise, complete a lighter, manageable practice set.
Use the practice set to check the seat and handle position, the movement and how the effort feels. Increase the resistance only if these remain manageable.
Sit Down and Stand Up
Look for: Leg Press
The familiar action: You push through your legs, similar to the effort used when standing up from a chair or climbing a step.
How to find it: Look for a seated machine facing a large platform for your feet.
Getting started: Adjust the seat so both feet can rest comfortably on the platform and the starting position feels manageable. Select a light load, press the platform away and return with control.
Push Something Away
Look for: Chest Press
The familiar action: You push the handles forwards, similar to the pushing movement practised in the studio.
How to find it: Look for a seated machine with a backrest and handles positioned in front of, or slightly beside, your chest.
Getting started: Adjust the seat so you can reach the handles comfortably. Select a light load, push forwards and return with control.
Pull Something Towards You
Look for: Seated Row
The familiar action: You pull the handles towards your body, similar to the resistance-band row used in the studio.
How to find it: Look for a seated machine with handles in front of you. It may have a chest pad or a platform for your feet.
Getting started: Adjust the seat or chest pad until you can reach the handles comfortably. Select a light load, pull the handles towards you and return with control.
Reach Above You
Look for: Shoulder Press
The familiar action: You press the handles upwards, similar to reaching or pressing above you in the studio.
How to find it: Look for a seated machine with a backrest and handles starting around shoulder height.
Getting started: Adjust the seat until the handles are comfortable to hold. Select a light load and press upwards through a range that works for you.
If a shoulder press is not available, leave this movement out. You do not need a machine for every action.
Another Pulling Option
Look for: Lat Pulldown
The familiar action: You pull resistance towards you from above. It is another way to practise pulling, with the load coming from a different direction.
How to find it: Look for a seat underneath a bar or handles attached to a high cable. Most versions have a pad that rests above your thighs.
Getting started: Adjust the seat and thigh pad so you feel secure. Select a light load, pull the handles down through a comfortable range and let them return with control.
Your Simple First Visit
The aim of your first visit is to become familiar with the environment—not to use every machine.
Choose one familiar cardiovascular activity and begin with a few easy minutes.
Choose one or two familiar strength movements, such as the leg press, chest press or seated row.
Complete a lighter, manageable practice set before deciding whether to increase the resistance.
Record the settings that worked so your next visit feels easier.
That is enough for a first visit. You can add another familiar movement on a later visit.
Use PACE
Pick your pace: Move at a speed that feels controlled and manageable.
Adjust the load: Make the resistance lighter when needed.
Change the range: Use a smaller or more comfortable movement.
Ease the effort: Complete fewer movements, use fewer machines or take more rest.
Ask yourself:
What is the best option for me today?
You may choose differently on another day. If a machine or its available adjustments do not give you a workable option, leave it and choose another familiar movement rather than forcing it.
Record What Worked
Keep this information in your phone or notebook:
Machine:
Seat or pad setting:
Weight or resistance:
Range or option used:
What I want to remember next time:
Repeating a few familiar choices will build more confidence than trying to learn the entire gym in one visit.
This is Mihai's local supplementary guide for JPP participants. It is not an official Nuffield controlled document, a gym induction or individual medical advice. Follow any Nuffield safety instructions or individual advice already given to you.
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