Strength and gym
Machine weights
Guided machines that make strength training simple.
- Moderateintensity
- ~350kcal per hour
- Low costbudget
- Lowimpact
Is machine weights right for you?
Guided machines that make strength training simple. It is a moderate-intensity, low impact activity that you can do indoors, on your own. Expect to burn around 350 calories an hour, based on a 70 kg person.
Anyone can start. Expect to spend up to about £20 a month.
Why try machine weights
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Burns calories. At around 350 kcal an hour it can help with weight loss alongside a balanced diet.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start machine weights
Ask a gym instructor for a machine induction and start with 2 sets of 10.
Get the basics: gym access. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
Similar activities
Strength and gym
Hyrox training
Running and functional stations in one tough race.
Strength and gym
Spin and strength
Half spin bike, half weights in one class.
Strength and gym
Body pump
Light barbell moves to music for full-body strength.
Strength and gym
Body combat
Martial arts moves to music, with no contact.
Strength and gym
Pilates reformer HIIT
Fast-paced reformer work that builds strength and fitness.
Strength and gym
Sled training
Push and pull a weighted sled for raw power.
Not sure machine weights is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.