STRENGTH / 3 DAYS PER WEEK / ABOUT 38 MINUTES
Gym machine confidence
Learn the gym through stable setups and clear effort targets.
Machines can help you practice range and effort while you build confidence.
Your weekly sessions
SESSION 1 / Stable setups help you learn effort and range.
Gym machines A / confidence
Stable setups help you learn effort and range.
- Leg press — Start with 1–2 × 8–12 controlled reps
Quadriceps with glute support. Use a controlled range with the back supported.
- Seated hamstring curl — Start with 1–2 × 8–12 controlled reps
Hamstrings and posterior chain. Curl smoothly and return slowly.
- Lat pulldown — Start with 1–2 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Pull elbows toward ribs while keeping your chest tall.
- Dumbbell bench press — Start with 1–2 × 8–12 controlled reps
Pectorals, anterior shoulders and triceps. Set shoulder blades and press weights over the chest.
- Seated calf raise — Start with 1–2 × 8–12 controlled reps
Gastrocnemius and soleus. Raise heels smoothly, pause and lower under control.
SESSION 2 / Keep activity comfortable while giving hard work time to settle.
Recovery / easy movement
Keep activity comfortable while giving hard work time to settle.
- Brisk walk intervals — Start with 10–20 min at a conversational pace; build gradually
Heart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
- Open book rotation — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Lie on your side and gently rotate your upper back while following your hand.
- Ankle rock — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.
- Wall slide — 1–2 gentle rounds of 5–8 reps; do not force range
Joint control and comfortable range of motion. Slide arms upward on a wall through a comfortable range while keeping ribs relaxed.
- Single-leg balance reach — Beside stable support: 1–2 rounds of 3 gentle reaches per side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
SESSION 3 / A complementary session for back, glutes and shoulders.
Gym machines B / complete the week
A complementary session for back, glutes and shoulders.
- Hip thrust — Start with 1–2 × 8–12 controlled reps
Gluteus maximus and hip stabilizers. Drive through feet and finish with ribs over pelvis.
- Chest-supported row — Start with 1–2 × 8–12 controlled reps
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
- Cable chest fly — Start with 1–2 × 8–12 controlled reps
Pectorals, anterior shoulders and triceps. Bring hands together in a comfortable arc with soft elbows.
- Triceps pressdown — Start with 1–2 × 8–12 controlled reps
Triceps brachii. Keep elbows near ribs while straightening arms.
- Front plank — 1–3 × 10–30 sec; maintain comfortable breathing
Abdominals, obliques and trunk stabilizers. Hold a long body line while breathing normally.
How to progress
Weeks 1–2: learn setup and range. Weeks 3–5: add controlled reps. Weeks 6–8: progress resistance gradually.
Recovery and weekly placement
Leave an easier day between demanding sessions for the same muscles. Adjust the number of sets to your current capacity.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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