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5 Best Strength Machines for a Total-Body Workout
- Carlos Duncan
- Dec 9, 2025
- 3 min read
If you’ve ever walked into a gym and wondered where to start, you’re not alone. Strength training can feel intimidating — all those machines, settings, and handles! But here’s the good news: it doesn’t have to be complicated.
In this video filmed at the Long Meadow Farms Fitness Center in Richmond, TX, I’ll walk you through five beginner-friendly strength machines that give you a complete total-body workout. These machines help you build strength safely, learn proper form, and feel confident in your fitness journey.
1️⃣ Leg Press — Foundation for Lower Body Strength
If you’re new to strength training, the leg press is your best friend. It strengthens your quads, hamstrings, and glutes without putting excess strain on your lower back.
💡 Tip: Keep your feet shoulder-width apart and press through your heels, not your toes. Lower the weight with control, that’s where the muscle growth happens.
Why it matters: Strong legs make everyday movements like walking, climbing stairs, and carrying groceries easier and more efficient.
2️⃣ Shoulder Press — Build Upper-Body Power
This machine targets your shoulders, triceps, and upper chest, helping you build strength for everyday tasks like lifting, pushing, and carrying.
💡 Tip: Start light and keep your back against the pad. Avoid locking out your elbows at the top slow and controlled wins every time.
Why it matters: Shoulder strength improves posture and supports almost every upper-body movement you make.
3️⃣ Lat Pulldown — Strengthen & Stabilize Your Back
Good posture starts here. The lat pulldown works your lats, shoulders, and upper back, which are key for balance and stability.
💡 Tip: Keep your chest up and pull the bar toward the top of your chest, not behind your neck. Squeeze your shoulder blades together at the bottom of each rep.
Why it matters: Strengthening your back muscles helps prevent shoulder pain and balances out all those push-based movements from your daily routine.
4️⃣ Seated Row — Balance & Posture Builder
One of the most effective machines for overall back development. The chest pad keeps your form steady so you can focus on pulling with your back muscles rather than your arms.
💡 Tip: You can adjust your grip for mid-rows (for middle back) or high-rows (for upper back and rear shoulders).
Why it matters: A strong back improves posture, prevents injuries, and gives you that well-rounded, athletic look.
5️⃣ Chest Press — Classic Upper-Body Strength
This beginner-friendly favorite works your chest, shoulders, and triceps the perfect complement to your back exercises.
💡 Tip: Keep your wrists in line with your elbows and don’t rush the motion. Push forward with control and focus on engaging your chest, not your arms.
Why it matters: Chest strength supports better performance in daily movements — from pushing a door open to carrying your kids or lifting heavy groceries.
Don’t Forget Gym Etiquette
After finishing your set, always wipe down your equipment with the provided disinfectant wipes. Keeping the gym clean shows respect for your community and the next person waiting to use the machine.
Quick Routine Recap
Perform 3 sets of each exercise
Aim for 10–12 reps per set
Rest 30–60 seconds between sets
This full-body routine works every major muscle group in less than an hour and can be adjusted for beginners or more advanced lifters.
Let’s Talk!
If you could only use one of these machines for the rest of your workouts, which would it be? Drop your answer in the comments or share your thoughts on YouTube, I love hearing what works best for you!