If you've spent the past year working out at home, as many of us have, you may be a bit reluctant to return to the gym While it may be tempting to stick to dumbbells and continue working out at home on the exercise mat in the corner, heading to the gym floor and using some of the gym equipment can help you reach your goals, lose weight, and target specific muscle groups If you are looking for a new gym workout routine or just wondering which machines to use, here are some of the best machines for gym newbies to try

What is certain is that not all gym machines are created equal, and some are easier to master than others In fact, in this "5 Exercises You Shouldn't Do," we have found that using the adductor and leg curl machines in the gym doesn't work so well Many of the following machines are suitable for all skill levels, but if you are not sure how a machine works, it is definitely advisable to seek help

If this really isn't for you, we've tried some great home workouts to help you break a sweat from just about anywhere See what we found after trying Pamela Reif's 6-Pack Ab Workout, Lily Sabri's 7-Day Ab Challenge, and Caroline Girvan's 20-Minute Ab Workout If cardio is your thing, also try the 12-3-30 TikTok treadmill workout

Not sure what to wear to the gym? Black Friday is a great time to pick up some new gym gear Here are 10 items worth buying on Black Friday from Peloton Apparel, Gymshark's Black Friday sale, as well as Nike's Black Friday sale and Adidas' Black Friday sale

If you're a gym newbie, these are the machines to head to

Like squats, leg presses target the quads, glutes, and hamstrings However, sitting on the leg press also supports the lower back, so if you have lower back problems, the leg press is a better choice than squats with weights The leg press is also a good way to build strength in the glutes and quads before reaching for a heavy barbell The leg press can target a variety of muscles by adjusting the position of the feet on the foot pads, and you can also use the leg press to perform calf raises

How to use the leg press:

Begin by adjusting the leg press so that it is fully supported When sitting on the leg press, the hips and head should easily touch the backrest, and the buttocks should be flat against the seat surface rather than raised when the feet are placed on the foot pads Legs should be at a knee angle of approximately 90 degrees Note that locking the knees when extending the legs puts extra strain on the legs If you have never done leg presses before, start with a light weight and do 3 sets of 10 repetitions If it feels too easy, increase the weight [In fact, it is one of the five cardio workouts that burn more calories than running, averaging 662 calories per 60 minutes If you've never sat on a rowing machine, never aim to row for an hour, just 15 minutes It is a full-body workout that activates the quadriceps and glutes in the lower body and the deltoids and psoas muscles in the upper body It also strengthens the core and is recommended for those who want to lose weight and tone their bodies

How to use the rowing machine

First, place your feet in the straps and adjust them so that they do not move during rowing Hold onto the oars while keeping your back straight First push back with the legs, then use the upper back to pull the arms to the chest as you move backwards Release the arms, bend the legs, and return to the starting position

This exercise looks intimidating, partly because you are surrounded by gym brothers, but don't be alarmed The Smith machine looks like a squat rack, but the bar is supported by two vertical poles They support the weight of the bar, making them ideal for beginners who are less likely to injure themselves if the bar is too heavy Smith machines are great for training squat and bench press technique, but be aware that when you are using a Smith machine, the poles are doing part of the training for you, so you will need to drop the weights when moving to a bench or squat rack

Using the Smith Machine

The Smith machine is primarily used for barbell squats and bench presses, but once you get the hang of it you can use it for calf raises and other exercises To do barbell squats with the Smith machine, place the bar on your shoulders, feet shoulder-width apart, and squat back down The knees should not extend beyond the toes, and the movement should always be slow and controlled

This looks like a torture device, but it is actually a super-handy machine that can be used for a variety of exercises and can work the entire body There are two pulleys, one on each side, and only one is needed for exercises such as lateral pulldowns

How to Use Cable Machines

This depends entirely on the type of exercise you plan to do Cable machines can be used for arm exercises, leg exercises, and even pull-ups, chin-ups, and hanging leg raises using the handles at the top of the machine The possibilities are endless, and you can do almost anything you would normally do with dumbbells

For those who shy away from the treadmill, another excellent cardio machine, the Stairmaster (stepper), is like climbing an endless flight of stairs It works the thighs, glutes, and calves and gets the heart rate up in minutes Stepping up and down increases the range of motion of the legs, which not only tones them, but also burns calories and helps achieve weight loss goals

How to Use the Stairmaster

The Stairmaster is one of the easiest machines to handle in the gym Simply get on top of the machine and adjust your speed as you climb If you really want to get a good workout, try kicking your legs back every time you step up, or aim to step up every other step, and your legs will really burn If you are a beginner, aim to keep climbing for 5-10 minutes