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According to a top trainer.

If you're not familiar with gym machines, you may be more au fait with free weights, such as barbells, dumbbells and kettlebells. Praised for their versatility and do-anywhere-anytime quality, free weight workouts can make training more flexible around busy lives and busier gyms, but that doesn't necessarily mean they're more effective than gym machines.

Weighted gym machines can offer more precise isolation of muscle groups than barbells and dumbbells, so by actively avoiding them, you may well be ignoring equipment that could help you get the results you want.

'Gym machines are great when it comes to beginners learning exercises safely and also for bodybuilders or athletes to target specific muscle groups,' says author and PT Chloe Madeley.

‘When it comes to goals, my clients often want to improve their body composition (for most, this means increased muscle mass and decreased body fat), and weightlifting is the only way do to this. Gym machines are an effective and potentially safer method than using free weights,’ she finishes.

But where's the best place to start? Read on for the answers to your most frequently asked gym machine questions.

The gym machines you choose are highly dependent on your goal. For example, if you are looking to build a bigger bum, the leg press gym machine would be a good choice. Or, if you want to build strong shoulders, the shoulder press would be a good one to try. Looking to strengthen your back? Hop on the lat pull-down machine.

With that in mind, these are the most common gym machines Madeley would recommend:

The use of free weights tends to require instruction and training to master proper form. However, the joints and levers found in gym machines can guide you through the motions and guard against improper movement.

Not only do gym machines usually have safety catches, the restricted range of movement in gym machines allow beginners to perfect their form. Plus, they tend to have a series of pictures or diagrams to show you how to complete the exercise correctly.

If you’re injured and can’t use certain muscles, or you are looking to strengthen one area in particular, gym weight machines are your go-to for muscle isolation without having to stabilise through an injured area.

Free weights can require a lot of plate stacking and dumbbell moving, where as a weighted gym machine can be altered with one swift movement of the pin. It is also an easier way to track your weight lifting progress as the increments tend to be in whole 5s or 10s.

Step one: set up the machine correctly and choose the correct weight. The weight should be challenging but not overpowering.

To tell if you're using the right weight, you should feel like you're able to perform roughly 10-12 reps in a row, with the last one to two reps feeling harder than the rest.

If you're able to get through 12 reps without a problem, try increasing the weight you're lifting. Whereas, if you are struggling to hit the required reps, you might want to consider dropping the weight to maintain form and quality reps.

Here's a few pointers for getting started:

Madeley suggests programming 'four weight training days within each week', using gym machines tailored to your goals. If you feel like you can still add another session in, then go ahead.

Try this back and core gym machine workout from Madeley..

Try this back and core machine workout that will allow you to lift heavier weights, sculpt your back and tighten your core all at the same time.

There are two different ways to perform this workout dependent on your goals - each option is provided below the exercise:

Endurance: This style of training is best for those who like cardio and functional athletes such as runners, rowers and triathletes.

Hypertrophy: This training style works for those with physique goals who want to visibly increase their muscle mass and achieve a toned, athletic look.

Endurance: 3 sets of 15 reps with 1 minute rest between sets Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

Endurance: 3 sets of 15 reps with 1 minute rest between sets Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

Endurance: 3 sets of 15 reps with 1 minute rest between sets Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

Endurance: 3 sets of 15 reps with 1 minute rest between sets Hypertrophy: 4 sets of 12 reps with 1 minute rest between sets

Workout extracted from Transform Your Body with Weights by Chloe Madeley (Amazon £13.15) Photography © Sam Riley.