3 Awesome Multi Gym Workouts for Beginners
Multi-gyms are awesome pieces of exercise equipment for home use. They're essentially a combination of different weight machines after all. The biggest benefit? The variety and the weight that they offer you. If you're new to using one, however, finding the best ways to get the most out of your multigym isn't always an easy thing to do. You need to find what's best for you personally. More specifically, that's where you need a beginners multigym workout.
Multigyms are perfect for newcomers to exercise. They give you the freedom to workout however you want to, as well as offering a safe and supported method of doing it. That's invaluable in its own right. The cables offer control and support that you just can't get from free weights. That makes them ideal for home use, and even more so on your own in beginner workouts.
Whether you’re looking to tone up, lose weight or build on your strength, the right beginner level workout is ideal. Before we start though, let's take a look at the basics of a workout.
Sets and Reps – What Even Are They?
For those starting out for the first time, we recommend starting on lower weights or weights that you feel comfortable lifting. Technique is more important after all, and you need to be able to do the exercises correctly. Complete between 8-12 repetitions (each movement of the exercise), repeating each set (a set is one round of reps for one exercise) 3 times.
If you struggle to reach 8 reps, drop the weight slightly. You can begin increasing the number of reps when you feel more comfortable lifting the weight. Once you have reached 12 reps and you’re feeling confident, increase the weight slightly. Don't rush into anything, but do try and push yourself.
Workouts aren't all about powering through your weights either. you need to find the rest time that best suits your sets. Typically, you should be taking the same amount of time to recuperate after every set, and stick to it. That way, you catch your breath and get your muscles ready to go again.
For these beginner-level multi gym workouts, you need to rest between 45-60 seconds after every set to allow your muscles time to fully recuperate ready to give it your all in the next set. No matter what your weight, that should be the standard.
Due to the number of exercises that can be performed on a multi-gym, we've created 3 different awesome workout routines that can be completed over a 5-day period. For example, you might want to focus on chest and shoulders on one day, arms on the other and legs on the final. You could even do 3 different full-body workouts, but we're sticking with a slight variation of the classic push pull legs break down (but splitting up the shoulders and chest for maximum results).
Here’s a great recommend 3-day beginners multigym workout routine you should be able to perform on any multi gym to get you started. The routine should take no more than 40 minutes, so really push yourself!
Workout 1 - Chest, Triceps, Abs
- Warm-up – press ups x 1 set
- Chest Press x 3 sets
- Pec Dec x 3 sets
- Tricep Pushdown x 3 Sets
- High Pulley Ab Crunch x 3 Sets
Workout 2 – Back, Biceps, Abs
- Warm-up – light lat pulldowns x 1 set
- Lat Pulldown x 3 sets
- Seated Row x 3 sets
- Standing Bicep Curl x 3 sets
- Cable Woodchop x 3 Sets
Workout 3 – Legs, Shoulders
- Warm up – standing squats x 1 set
- Leg Extension x 3 sets
- Leg Curl x 2 sets per leg
- Front Raise x 3 sets
- Side Raise x 2 sets per side
So these are 3 of our favourites, but there are so many other options for you too. It's always a good idea to learn as much as you can so that you can really make the most of your time.
Multi gyms are great for other set styles too, for example. One of the best of these is supersets. A superset is when you perform back to back exercises with no rest in between. Once the set is complete, you can rest up to 90 seconds before repeating.
Typically, 2-3 different exercises are performed in a superset, one of which can be done on a multi-gym; the other 1/2 could involve free weights and non-weight exercises such as press-ups or mountain climbers. Each superset round is normally repeated 3 times.
Supersets are a great way to make efficient use of time, as well as prolong your workout. It’s also a great way to learn about different exercises and the impact they will have on your body, all the while building confidence too. For a beginners multi gym workout, that's ideal.
Multi gyms can appear daunting at first, but don’t be put off. Once you’re set up and you've trialled out a few different exercises on the multi-gym, you’ll realise how straightforward and safe they are to use. That's when you can really make the most of them.
For more info about getting started, check out this NHS guide about exercise!
FANCY LIFTING WEIGHTS ON A MULTI GYM AT HOME?
We Recommend: If you're starting out and still want a good size weight stack
We Recommend: If you want a good range of exercises and want to lift heavy
We Recommend: If you want a leg press and shoulder press and two huge weight stacks to blast your muscles
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.