2 Strength Training Routines. One uses machines, the other barbells. Is one better? Below I lay out the pros and cons of each.
Pros:
- Very accessible to most people
- Fairly intuitive and easy to use
- Can be progressively loaded
Cons:
- Likely requires going to the gym
- Not all machines are easy to use
- Still need to be set up and adjusted to your height
- Require little to no balance to perform
Pros:
- Can be done from home
- Can be progressively loaded
- Requires balance and coordination
- Can efficiently train movements that cover the entire body
Cons:
- Small learning curve
- Small cost of a home gym
- Intimidating to some
Whichever you choose, track what you do. my personal bias is towards barbell training. If you choose to use machines – and even I use machines sometimes – record your numbers and make progress. Below I’ve included 2 sample programs, 1 using only machines and 1 using only barbells. Either program can be done 2 days per week and should take no more than 45-60 minutes.
Day 1:
Leg Press: 3 sets of 8 reps. Add a little bit of weight until you find you’re challenged to complete the 8 reps.
Machine shoulder press: 3 sets of 8 reps. Same as leg press, work up to a challenging weight.
Lat Pulldowns: 3 sets of 8 reps.
Day 2:
Leg Press: 3 sets of 8 reps. Add a little more weight from last session
Machine chest press: 3 sets of 8
Seated Machine Row: 3 sets of 8
Day 1:
Squat: 3 sets of 5 reps
Press: 3 sets of 5 reps
Chin Ups: 3 sets of bodyweight (use a band if necessary)
Day 2:
Deadlift: 2-3 sets of 5 reps
Bench Press: 3 sets of 5 reps
Rows: 3 sets of 8 reps
