Intro to Weight Lifting

GYM Guide Routine for novice lifters:
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We all know that we should add some resistance to our training but what we should do at the gym isn't always obvious! Here's a simple 5 Machine workout for Runners to get cozier in the gym setting. 


​GYM Guide Routine for novice lifters:
Motion is slow (count 1, 2 pause 3, 4).
*Weight feels doable until last 3 repetitions (then it is challenging but not painful). First set weight should not feel straining at all.
1. Leg Press - Body is positioned like you’re at the bottom of a squat (back & head touching back rest and it is angled/aligned with tibia bone/shin bone, toes slightly angled out). Legs are at 90 degree angle, knees don’t move in/out with motion. Press through heals to feel in glutes and hamstrings significantly more than quads. 15 repetitions x body weight (start with .5 body weight, if really easy after 15, switch to ¾ body weight. If still too easy, go to body weight. Progress by 10 lbs after that. 
2.  Row Machine- Choose any row (arms pulling weight using back muscles). 
15 repetitions x weight*
3.  ABduction Machine 20 x 20-40lbs* Press outer thighs
4.  ADduction Machine 20 x 20-40lbs* Squeeze inner thighs 
5.  Chest Press - Positioned like pushup 15 x weight*
Complete 2-3 sets twice a week.