In this guide, I’ll show you how to have an effective Marcy Home Gym workout to get the maximum benefits from your machine. Generally, Marcy Home Gym Series has weight stack home gyms, but I don’t focus on a particular model since the rules are the same.
After reading the tips below, you will understand the basics of an efficient strength training workout. You'll also be able to create your personalized routine using Marcy Home Gym.
Rule #1: Have a Full-Body Workout Plan
A typical mistake that most beginners make is that they tend to focus on a few muscle groups, ending, they neglect some.
For instance, newbies strengthen those areas that “should look good” (such as the chest, arms, and maybe the shoulders, aka the upper body). And, they do nothing for their lower body, especially legs.
If you want to have a strong, healthy, and symmetric body, you should have weight training that works the entire body. We are going to talk about the various exercise options for each body part below.
There are two sorts of workout plans we can do: a split or total body.
Split training means that we strengthen 2-3 muscle groups on workout days. A full-body workout means we work everything on the same day.
Suppose you are a beginner. The most recommended plan is to have a full-body workout plan 2 to 3 times a week.
Why? Because these sessions avoid overtraining. You should know that our muscles need time to recover. After your body gets used to these plans, you will the results gradually.
Rule #2: Practice Proper Form
While Marcy Home Gyms are easy to use, proper exercise form is crucial to enjoy the benefits of the moves and avoid injuries.
Our ego says to put on heavyweights, but that they usually ruin proper form and execution, which eventually leads to injuries.
Also, we can only do a few reps that aren’t enough for development. You should use weight loads that you are comfortable to handle, and complete at least 10 reps with correct techniques.
As you get stronger, add more resistance gradually.
Ok, so you now know the basics. Let’s see what type of exercises you can include in your exercise routine.
Be careful! Always warm-up before the workout at least for 5 minutes.
Marcy Home Gym Exercises
Note: A weight stack machine provides multiple exercises for each muscle group.
However, for maximum strength gains, I suggest doing dumbbell and bodyweight exercises.
By clicking on the list items, you can check out the YouTube video tutorials.
Back Strength Workouts
Abs and Core Workouts
Take note: All the exercises above are strength training exercises.
If you want to lose weight, you should include cardio workout in your fitness workout plan that increases your heart rate.
You can also use cardio machines, such as a treadmill or rower. Meanwhile, running, jogging, cycling, or even brisk walking will do.
You can view Marcy Home Gym workout chart here.
Example Workout Plan
As I’ve mentioned before, beginners need to start with full-body conditioning.
Here is a sample Marcy home gym workout plan that you can do 3 times a week (Monday, Wednesday, and Friday)
This is a basic routine that won’t overload your muscles.
You have just learned a lot of exercises you can do with your Marcy Home Gym Series. This means you can create your workout routine that your body fitness plan needs.
Let’s recap the most important points.