5 Strength Machines to Skip at the Gym

Strength machines at the gym are a simple way to do strength exercises needed to preserve muscle mass during weight loss.

However, the way they isolate muscle groups can be more straining for some joints in your body.

5 machines you can skip at the gym to save time, and reduce the strain on your body

1. Crunch or abdominal machine: The job of your core is to stabilize your spine. This machine mimics a sit up motion, which is known to strain not strengthen the spine.
2. Oblique/twisting machine: Same as above. The job of these muscles are to stabilize. Rotating your spine with resistance only strains the spine and does not teach these muscles to do their job of stabilizing. As much as we all wish it were true, twisting will not ‘work off’ love handles.
3. Back extension machine: When your core is doing its job of stabilizing your back muscles can do their job of supporting the spine. These are small muscles, not designed to move large amounts of weight. Instead of all of the above, simply engage your core while doing exercises for your upper and lower body. This is what your core is designed to do. It does not need a machine to get stronger, just your brain to tell it to do its job.
4. Leg extension machine: This machine can strain the knees by asking them to move a weight all by themselves. The knees are designed to support movement but your hips are the main source of strength for moving your legs. Focus on the leg press machine instead of isolating the quads and hamstrings.
5. Seated hip ab/adduction machine: Just like you cannot burn off love handles, you also cannot burn off thigh fat. Sitting and moving weight with your hip abductors and adductors is asking these muscles and joints to do something they are not designed to do. Often, moving weight in this way causes the back to arch and can strain the hips and spine. While you may do this type of movement for physical therapy to rehab an injury, its not worth your time and energy when you are exercising to lose weight and maintain weight loss.

For strength training to work for maintaining and raising metabolism during weigh loss do this

1. consistently 2-3 non-consecutive days a week
2. gradually increasing to a challenging but not painful intensity. Using a resistance that causes muscle fatigue between 8-12 repetitions. Do one set light as a warm up and then 1-2 more sets at this challenging intensity
3. movements of daily life rather than isolating muscle groups. This way you are using more muscle mass with each exercise.

Choose your machines well and you will save time and strain while strengthening at the gym.

For tips on finding home exercise strength videos click here.