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Multi Gym Workouts for Beginners

5th Sep 19

A multi-gym is an awesome piece of exercise equipment for home use. It is essentially a combination of different weight machines. The biggest benefit? The amount of variety they offer. If you’re new to using a multi gym, it can be difficult to know how to get the most out of it. That’s where our multi gym workouts for beginners come in.

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What are Multi Gyms?

Multi-gyms are perfect for newcomers to exercise. They give you the freedom to workout however you wish, as well as offer a safe and supported method. That’s invaluable in its own right. The cables offer control and support that you just can’t get from free weights. This makes multi gyms ideal for home use, and even more so in unassisted beginner workouts.

Whether you’re looking to tone up, lose weight or build on your strength, these multi gym workouts for beginners are ideal. Before we start, let’s take a look at the basics.

What are Sets & Reps?

We recommend starting on lower weights for those exercising for the first time. The technique is more important than lifting heavy, and you need to be able to do the exercises correctly. Complete between eight and twelve repetitions (each movement of the exercise), repeating each set three times (a set is one round of reps for one exercise).

If you struggle to reach eight reps, drop the weight slightly. You can begin to increase the number of reps when you feel more comfortable lifting the weight. Once you have reached twelve reps and you’re feeling confident, increase the weight slightly. Don’t rush into anything, but do try and push yourself.


Workouts aren’t all about powering through your weights. You need to find the rest time that best suits your sets. Typically, you should be taking the same amount of time to recuperate after every set and stick to it. That way, you can catch your breath and get your muscles ready to go again.

For these beginner multi gym workouts, you need to rest between 45 and 60 seconds after every set, allowing your muscles time to fully recuperate, ready to give it you’re all in the next set. No matter what your weight, that should be the standard.

The Multi-Gym Workouts for Beginners

Woman doing a leg extension in her multi gym workout

Due to the number of exercises that can be performed on a multi-gym, we’ve created three different workout routines that can be completed over a five day period. For example, you might want to focus on the chest and shoulders on one day, arms on the next day, and legs on the final day.

Workout 1 – Chest / Triceps / Abs

  • Warm up – press ups x 1 set
  • Chest press x 3 sets
  • Pec dec x 3 sets
  • Tricep pushdown x 3 Sets
  • High pulley ab crunch x 3 Sets

Workout 2 – Back / Biceps / Abs

  • Warm-up – light lat pulldowns x 1 set
  • Lat pulldown x 3 sets
  • Seated row x 3 sets
  • Standing cicep curl x 3 sets
  • Cable woodchop x 3 Sets

Workout 3 – Legs / Shoulders

  • Warm up – standing squats x 1 set
  • Leg extension x 3 sets
  • Leg curl x 2 sets per leg
  • Front raise x 3 sets
  • Side raise x 2 sets per side
Man doing a multi gym workout


Multi gyms are great for other set styles, too. One of the best is supersets. A superset is when you perform back to back exercises with no rest in between. Once the set is complete, you can rest up to 90 seconds before repeating.

Typically, two to three different exercises are performed in a superset, one of which can be done on a multi gym. The others could involve free weights or bodyweight exercises. Each superset is typically repeated three times.

Supersets are a great way to make efficient use of time, as well as prolong your workout. They are also a great way to learn about different exercises and their impact on your body, all the while building confidence. For a beginners multi gym workout, that’s ideal.

Multi gyms can appear daunting at first, but don’t be put off. Once you’ve set up and tried out a few different exercises, you’ll realise how straightforward and safe they are to use. That’s when you can really make the most of them. For more info about getting started, check out this NHS guide about exercise!

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Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. assumes no responsibility for personal injury or property damage sustained using our advice.

If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.