You don't need to learn every machine. Start with one or two that interest you. You can look at the pictures and watch these short Life Fitness demonstrations at home or in the café before going onto the gym floor.
Remember: Phase 2 is about using what you've learnt with more confidence and choice. The gym is just one option — you can also keep active through classes, walking, swimming and exercises at home.
Familiar movements, different equipment
1. Sit down and stand up — Arc Leg Press
What does it do? Push against resistance using your legs.
Why might it help? Building leg strength can support everyday activities such as getting out of a chair and climbing stairs.
How do I use it?
https://www.youtube.com/watch?v=-53j70fF0IQ
2. Push something away — Chest Press
What does it do? Push handles forwards against resistance while seated.
Why might it help? This builds pushing strength that can be useful for everyday actions such as pushing a door or moving an object away.
How do I use it?
https://www.youtube.com/watch?v=VLDg23FqQM0
3. Pull something towards you — Seated Row
What does it do? Pull handles towards you against resistance while seated.
Why might it help? Pulling strength can support everyday tasks such as pulling a door towards you or moving objects closer. You may recognise the action from our resistance-band rows.
How do I use it?
https://www.youtube.com/watch?v=5VqeNOZt2ok
4. Push above you — Shoulder Press
What does it do? Push handles upwards against resistance while seated.
Why might it help? This builds upper-body strength for activities that involve reaching or pushing above shoulder height, when that movement suits you.
How do I use it?
https://www.youtube.com/watch?v=ADWU5rYzvY4
5. Pull from above — Lat Pulldown
What does it do? Pull handles down towards you against resistance while seated.
Why might it help? It builds upper-body pulling strength, using a different pulling direction from the Seated Row.
How do I use it?
https://www.youtube.com/watch?v=ZbVNPTyVNTQ
Other useful lower-body machines
Not every machine needs to match a whole movement from the studio. Some focus on particular muscles.
Leg Extension
What does it do? Straighten your knees against resistance.
Why might it help? Additional strength work for the muscles at the front of your thighs.
How do I use it?
https://www.youtube.com/watch?v=ZyWFzGyFwK0
Seated Leg Curl
What does it do? Bend your knees against resistance.
Why might it help? Additional strength work for the muscles at the back of your thighs.
How do I use it?
https://www.youtube.com/watch?v=x7PRWgaZyYw
Hip Abductor / Adductor
What does it do? One machine with two settings: move your thighs outwards (abduction) or inwards (adduction) against resistance.
Why might it help? Additional strengthening for the muscles around your hips and inner thighs.
How do I use it?
https://www.youtube.com/watch?v=22VZTO7JIII
Glute Bridge
What does it do? Push through your feet to extend your hips against resistance.
Why might it help? It builds strength in the muscles around your hips. This is useful extra strengthening, rather than a complete replacement for practising bending and lifting.
How do I use it?
https://www.youtube.com/watch?v=LGuI48EwHHI
When you visit the gym
- Look: Choose one or two machines you recognise from this guide.
- Check: Read the machine instructions, adjust the settings and choose a manageable resistance.
- Try: Practise a few movements, see how they feel and adjust as needed, using PACE.
Not sure about a machine? Don't force it. Choose another familiar exercise or get help if you need it.
For a reminder, read How to PACE Your Movement.
You are not starting again. You're taking skills you've already practised and learning to use them in another setting. You can also choose other activities if gym machines aren't right for you.
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