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Tired of coming to the gym and staring at the same gym machines, doing the same exercises, and wondering how you can add something new into your routine (without going too far out of your comfort zone)?
From treadmills to cable machines, the equipment you've been using has hidden potential that can help you get your best workout yet! Below, we're highlighting three machines you think you know, and revealing clever and effective new ways to use them.
Keep reading to turn routine into results!
Treadmill
Common Use: Steady-state running or walking.
Most people hop on, set a speed, and zone out. But treadmills don't have to be a way to knock out some mindless cardio. They’re full-body tools in disguise!
1. Reverse Walks
How: Face backward, grip the rails lightly, and walk slowly (1-2mph) while focusing on pressing through your heels. Once you feel comfortable, add an incline to engage your glutes and calves even more.
Why It Works: Walking backward (flat or inclined) activates glutes and calves while improving balance. This joint-friendly move builds functional fitness by training movement patterns you don't frequently use.
2. Resisted Push/Pulls
How: Loop a resistance band around the front or back handrails. Walk while pushing (forward) or pulling (backward) the bands for 30-60 seconds.
Why It Works: This combines cardio with upper-body resistance training, turning a boring walk into a full-body burner.
3. Step-Off Balance Drills
How: Pause the treadmill. Stand sideways and practice stepping one foot on/off the treadmill while balancing on the other leg. Hold the rails lightly for extra assistance if needed.
Why It Works: This drill trains single-leg stability, which translates to better agility while reducing your injury risk.
Pro Tip: Add intervals to keep your body challenged and your mind engaged throughout the entire workout.
Smith Machine
Common Use: Barbell squats and bench presses.
Some lifters avoid the Smith Machine because it only allows you to move on one plane of movement. But when used creatively, it’s a goldmine for performing all types of exercises!
1. Push-Up Variations
How: For incline push-ups, place your hands on the bar and step back so your body creates a straight line. For decline push-ups, reverse it (feet on the bar and hands on the floor). Adjust the height of the bar to make this move more challenging or easier.
Why It Works: Incline push-ups reduce strain on your wrists while giving you all the benefits of push-ups, and elevating your feet during push-ups increases your core and chest engagement.
2. Bodyweight Rows
How: Set the bar at hip height. Lie underneath it, gripping the bar so your hands are slightly wider than shoulder-width. Pull your chest to the bar while keeping your body straight.
Why It Works: This row variation builds back strength without weights. Making it great for anyone wanting to master form or include a functional bodyweight variation.
3. Single-Leg Romanian Deadlifts
How: Lightly hold the Smith Machine bar and find your balance. Hinge at the hips, lifting one leg behind you while lowering your torso. Keep a slight bend in your standing knee and your core braced.
Why It Works: This move improved hamstring flexibility and glute strength while testing your balance and strengthening small stabilizer muscles.
Pro Tip: Slow down on the eccentric (lowering) phase of each rep. For example, take 3-4 seconds to lower into a push-up or row to boost your time under tension for faster gains!
Cable Machine
Common Use: Bicep curls and tricep pushdowns.
Most gym-goers stick to arm isolation moves, missing out on the cable machine’s full-body potential.
1. Rotational Woodchops
How: Attach a handle to the high pulley. Stand sideways, grip the handle with both hands, and pull diagonally across your body (like you're chopping wood). Engage your core and pivot your back foot as you rotate.
Why It Works: This dynamic movement fires up your obliques, shoulders, and hips, mimicking real-world rotational movements (like swinging a bat) in one explosive, functional movement.
2. Assisted Single-Arm Press
How: Set the cable at shoulder height. Grab the handle with one hand, kneel on the opposite knee, and press the handle overhead while resisting rotation (keep your core braced!)
Why It Works: This unilateral press builds shoulder stability and core strength, plus it can help fix minor muscle imbalances you might not have known were there.
3. Lateral Lunge with Rotation
How: Attach a D-Handle to the low pulley. Hold it with both hands, step into a lateral lunge, and rotate the cable across your body as you lunge.
Why It Works: Combines leg strength, hip mobility, and rotational core work into one fluid motion.
Pro Tip: Use light weights and focus on control. The cable's constant tension means every rep should feel smooth and intentional.
Safely Experiment with These Hacks
- Start Slow: Master the movement pattern and form before adding speed or extra resistance.
- Ask for Help: Coaches, personal trainers, and gym staff can spot you or demo proper form. → Get advice 1:1 with one of our expert coaches during your free training sessions. Click here to learn more.
- Track Progress: Note which variations feel challenging now. Keep practicing, and you'll be shocked at how quickly you improve!
Final Thoughts
The gym is a playground (not a prison). With a little creativity on how you use the equipment at the gym, you'll save time, beat boredom, and unlock gains you never thought possible.
Ready to level up your workouts? Pick one hack from each of these and try them next time you're at the club!
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