If the treadmill is the only part of the gym you know, this guide is for you.

From Treadmill to Weights is a 38-page beginner guide to your first strength session.

Follow a simple route through five resistance machines: the leg press, chest press, seated row, lat pulldown and abdominal machine.

Inside the guide:

• A one-page quick-start workout
• Clear setup and movement steps for each machine
• Start-and-finish photos
• Tips for choosing a manageable starting resistance
• Options for when a machine is busy
• Printable pages to plan your first visit and note what you want to remember

It’s made for people who are new to the weights area, including those who usually stick to the treadmill. You don’t need to learn the whole gym at once; you can start with one simple route and take your time.

Machine layouts vary. Follow the instructions on your machine and ask gym staff if you’re unsure about the setup.

Format: Downloadable PDF.