How to Use the Universal Gym

It was 1957 when the first "Universal Gym" was created by Harold Zinkin. This space-saving, efficient and durable piece of equipment became mainstream first commercially and then in homes. Universal Gyms are pieces of equipment with multiple stations so that you can strengthen more than one area of the body or muscle groups conveniently. You get a total body workout in less time with a reduced chance of injury. Today there are commercial and at-home versions of the Universal Gym for your use.

Instructions

Customize Your Workout

• 1

  Become familiar with each station of the Universal Gym. You will need to make adjustments to seat height and resistance to make the Universal Gym work for you. Look through the manual to learn each station completely or if it is at a health club, ask for assistance from a qualified personal trainer or staff person. Although it is "universal," it does not mean that everyone will use it the same way.

• 2

  Overload muscles appropriately. You can manipulate different factors to create overload. Use higher resistance, more repetitions or sets or rest less between exercises. Plan to do either single or multiple sets at each station. Complete a set of exercises, rest and then do another set (or two) before moving on to the next part of the machine or complete a set at each station and then repeat the entire circuit again. You can also do a set of exercises, complete a minute or two of cardiovascular exercise such as jumping jacks and then go back to the same exercise or to another one.

• 3

  Use the right resistance for you. With someone to assist and spot you, determine your one repetition maximum (1-RM) at each station. To do so, pick the highest weight that you can lift (err on the side of caution when doing this) and lift it once. Write your 1-RM for each part of the machine.

  If you do not have someone to help or do not want to risk a 1-RM test, determine resistance in another way. For each station, start at a lower weight than you think you can lift. Complete 8 to 10 repetitions. If you completed the last repetition or two easily with little fatigue, you need to add more resistance. If you were unable to complete the last repetition or two or your form was compromised, lower the resistance. Write down your starting weight for each station of the Universal Gym. Now you will know which weight to use for each exercise.

Use the Universal Gym to Achieve Fitness Goals

• 4

  Use your Universal machine to build strength. Complete fewer repetitions (6 to 10) at enough resistance to build strength (40 percent to 60 percent of 1-RM). For quick gain in muscular strength you can lift 80 percent of your 1-RM, but understand that your chance of injury increases at higher intensities.

• 5

  Use your Universal Gym to build endurance. Do a greater number of repetitions (10 to 15) at a lower resistance for each part of the machine. You can also add in exercises such as push-ups or abdominal crunches between exercise sets on the Universal system. If you do a total body workout with your Universal Gym, give yourself a day of rest before your next workout session with the machine.

• 6

  Use your Universal Gym to supplement other fitness activities. Runners, cyclists and athletes of all kinds can use the Universal piece of equipment to complement their existing workout programs. Those who like to use free weights can add in circuits with the Universal machine for variety and to save time. The Universal Gym should be a tool for you to achieve your fitness goals but may not be your only source of exercise.