In college, I had an (admittedly weak) comedic bit about how cardio machine hopping was my version of bar hopping. The 45 minutes I spent at the gym consisted of bouncing from the treadmill to the stairclimber to the elliptical with no real rules save for one exception: under no circumstances—never, ever, never—enter the weight room.
In retrospect, this unspoken boundary is a result of a belief that I didn’t deserve to be in the weight room. (I know—that sounds funny! But hear me out!) Strength equipment remains largely male-dominated. And while cardio machines are pretty intuitive, leg presses, power racks, and lat pull down machines are not. Many of them require trial-and-error, asking for help, and developing muscles memory over time. Back then, I didn’t feel confident enough to approach these machines with the curiosity they require.
Now, a fleet of Instagram fitfluencers has taught me how to dabble with heavy lifting—and quite frankly—I’ve never felt stronger. IG has made it easier than ever to stock your phone with free personal trainers and the Gym Shark-sponsored women are some of my favorite to follow. To name names, Natacha Oceane, Whitney Simmons, and Hanna Öberg have all transformed my idea of what a trip to the gym can look like.
To be clear, I’m not an expert with every machine just yet, but with the help of my virtual sidekicks, I’ve become a little bit more brave about sampling the equipment. Anyone who wants to stroll into the weight room to get their sweat on should do it. Here’s how to get started, according to my social media fitness heroes.
Beginner weight lifting has never been easier with these 5 Instagram videos
1. Lat pull down machine
This workout is all about arms, arms, arms—and once you’re done, you’ll feel like a lat pull pro (promise).
2. Leg Press Machine
The leg press machine is basically a horizontal squat… with weights. If you flip to the last slide, you’ll that Oceane’s recommendation is to work one leg at a time “just to finish off the legs and help with a little muscle gain,” she writes. She also gives the pro tip to move your foot a little bit higher up the plate to set your peach on fire.
3. Leg curl machine
On the last slide, you’ll find a quick demo of the leg curl. And just like that, the fog surrounding yet another piece of gym equipment lifts.
4. Cables and leg press
This hamstring-focused workout consists of only four moves, but when you check it off, you’ll be versed in cables and how to use the leg press machine for a slow burn.
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5. Squat rack, lat pull down machine, and cables
Targeting the back and biceps, this workout teaches you how to use the squat rack… without adding all that weight onto your shoulders just yet. This way, you can dip your toes into machine without going all the way, then circle back to a different take on lat pulls and cables.
Now for a stretch: try these 4 do-anywhere options, or a few more that target your aching neck.