Begin a Strength Training Program

When someone decides that they want to start strength training, one of their biggest hesitations is often that they don't know how to use the machine or make the proper movements. That is why we developed the first workout in our Size & Shape goal, focusing on gaining a confidence and understanding of how to make the movements.


Learn Movements for Strength Training

This introduction program is meant to help you learn the movement patterns to become comfortable with strength training. You will learn the load levels that you are comfortable using, starting with a light resistance and gradually increasing until you are unable to perform 8 repetitions. Mixing machine workouts with a more traditional dumbell or bodyweight exercise will allow you to refine and perfect the movement pattern.

  • Equipment: Eagle NX Line (Leg Press, Chest Press, Row, Overhead Press), dumbells (use a weight that feels heavy, but you can still move quickly)
  • Time: approximately 30-45 minutes

Download the Workout PDF

Click on the image to download the workout PDF.

Cybex Workout Center: Learn strength training movements

Next steps for your workout

After several weeks of training the movements and learning what training load works for your body, you will be ready to move on to a more advanced training program that will add new exercises to your routine, focusing on specific areas of your body with size and shape workouts.


Cybex is a provider and manufacturer of premium commercial fitness equipment. Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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