Best Beginner Workouts With Weight Machines
About
This workout leverages weight machines, equipment designed to target specific muscle movements while offering increased stability during exercises.
This feature makes them an excellent option for individuals learning foundational movement patterns as they provide a controlled range of motion.
As a beginner-focused routine, the exercises presented are simple yet effective, with reduced weights tailored to assist in mastering techniques safely, suitable for those with less than a year of experience.
The adjustments offer a challenging workout while reducing risks, ensuring ease of learning and confidence building.
Whether new to fitness or seeking a structured regimen, this program offers a valuable pathway toward progress.
Workout 1
Glutes, Quadriceps, Back, Chest, Shoulders, Lower Back
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Hack Squat
110reps75lbs210reps75lbs310reps75lbs
Machine Row
18reps45lbs28reps45lbs38reps45lbs
Smith Machine Bench Press
18reps55lbs28reps55lbs38reps55lbs
Machine Lateral Raise
110reps40lbs210reps40lbs
Seated Back Extension
19reps90lbs29reps90lbs39reps90lbs
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Generate My PlanWorkout 2
Glutes, Quadriceps, Back, Chest, Triceps, Lower Back
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Leg Extension
17reps55lbs27reps55lbs37reps55lbs
Smith Machine Bent Over Row
18reps45lbs28reps45lbs38reps45lbs
Smith Machine Incline Bench Press
111reps45lbs211reps45lbs311reps45lbs
Machine Tricep Dip
112reps65lbs212reps65lbsSeated Back Extension
110reps90lbs210reps90lbs310reps90lbs
Workout 3
Glutes, Chest, Quadriceps, Biceps, Back, Lower Back
Glute Kickback Machine
16reps55lbs26reps55lbs36reps55lbs
Machine Bench Press
110reps45lbs210reps45lbs310reps45lbs
Machine Leg Press
16reps110lbs26reps110lbs36reps110lbs
Machine Bicep Curl
110reps35lbs210reps35lbs310reps35lbs
Inverted Row
16reps26reps36repsSeated Back Extension
110reps90lbs210reps90lbs310reps90lbs
The 15 Best Beginner Exercises with Weight Machines
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Hack Squat
SETS LOGGED904,236Quadriceps Strength95 mScoreQuadriceps
Hack Squat MachineThe Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.
How to do it
The Hack Squat is a machine-based exercise that helps strengthen your quadriceps. It provides more stability and control than traditional squats with free weights, making it beginner-friendly.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs2. Leg Extension
SETS LOGGED5,383,971Quadriceps Strength100 mScoreQuadriceps
Leg Extension MachineLeg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
How to do it
Leg Extensions are a great exercise for strengthening your quadriceps muscles. Using a machine, this exercise helps you focus on your leg muscles while providing stability. However, be cautious as it can put stress on your knees, so use light weights and control your movements.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs3. Lying Hamstrings Curl
SETS LOGGED2,368,667Hamstrings Strength97 mScoreHamstrings
Leg Curl MachineThe Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.
How to do it
The Lying Hamstring Curl is an exercise that focuses on strengthening the hamstrings using a machine. It is effective for building muscle and strength in the lower body, while providing stability throughout the movement.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs4. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs5. Seated Leg Curl
SETS LOGGED3,535,105Hamstrings Strength99 mScoreHamstringsLeg Curl MachineThe Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.
How to do it
The Seated Leg Curl is a machine exercise that focuses on strengthening the hamstrings. It helps build muscle mass by isolating these muscles, making it a good choice for lower body workouts.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs6. Smith Machine Bench Press
SETS LOGGED922,042Chest Strength66 mScoreChest
Smith Machine
Flat BenchThe Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
How to do it
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs7. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBackSmith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs8. Smith Machine Incline Bench Press
SETS LOGGED747,394Chest Strength92 mScoreChestSmith MachineThe Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
How to do it
The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs9. Glute Kickback Machine
SETS LOGGED1,405,344Glutes Strength99 mScoreGlutes
Glute Kickback MachineThe Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.
How to do it
The Glute Kickback Machine helps strengthen your glutes using a machine for added resistance. This exercise gives you better control and stability while allowing you to focus on the movement without worrying about balancing.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs10. Machine Bench Press
SETS LOGGED1,758,222Chest Strength68 mScoreChest
Bench Press MachineThe Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
How to do it
The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs11. Machine Fly
SETS LOGGED3,127,998Chest Strength97 mScoreChest
Fly MachineThe Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
How to do it
The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs12. Machine Lateral Raise
SETS LOGGED561,098Shoulders Strength92 mScoreShoulders
Shoulder Shrug MachineThe Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
How to do it
The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs13. Machine Leg Press
SETS LOGGED1,842,456Quadriceps Strength98 mScoreQuadriceps
Leg Press MachineThe Machine Leg Press is a strength exercise that targets the quadriceps and helps build muscle. It is performed using a leg press machine, which supports your body as you push weight with your legs.
How to do it
The Machine Leg Press is a strength exercise that targets the quadriceps and helps build muscle. It is performed using a leg press machine, which supports your body as you push weight with your legs.
Sets, Reps, Weight18reps80lbs28reps80lbs38reps80lbs14. Machine Shoulder Press
SETS LOGGED1,196,498Shoulders Strength94 mScoreShoulders
Shoulder Press MachineThe Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
How to do it
The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs15. Smith Machine Decline Press
SETS LOGGED121,517Chest Strength87 mScoreChestSmith Machine
Decline BenchThe Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
How to do it
The Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs
Alternative Workouts
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- Best Workouts With Weight Machines To Get Lean And Burn Fat
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- Best Chest And Tricep Workouts With Weight Machines
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- Best Workouts With Weight Machines For Women
- Best Chest And Back Workouts With Weight Machines
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- Best Beginner Legs Workouts With Weight Machines
- Best Beginner Trapezius Workouts With Weight Machines
- Best Beginner Upper Body Workouts With Weight Machines
- Best Beginner Full Body Workouts With Weight Machines
- Best Beginner Triceps Workouts With Weight Machines
- Best Beginner Chest And Tricep Workouts With Weight Machines
- Best Beginner Workouts With Weight Machines For Women
- Best Beginner Workouts With Weight Machines To Get Lean And Burn Fat
- Best Beginner Workouts With Weight Machines For Men
- Best Beginner Bicep And Shoulders Workouts With Weight Machines
- Best Beginner Shoulders Workouts With Weight Machines
- Best Beginner Workouts With Weight Machines To Build Strength
- Best Beginner Arms Workouts With Weight Machines
- Best Beginner Chest Workouts With Weight Machines
- Best Beginner Pull Day Workouts With Weight Machines
- Best Beginner Back Workouts With Weight Machines