Fitness Equipment

Total Gym Machine

The Total Gym machine is a modern and versatile exercise equipment that has gained popularity in fitness centers and home gyms alike. In this article, I will explore the various features and benefits of this machine, compare it to other gym machines in terms of cost and functionality, and provide a comprehensive overview of the Total Gym Machine. Whether you are a fitness enthusiast looking to upgrade your workout routine or a beginner searching for an effective and convenient way to stay in shape, the Total Gym Machine offers a compelling solution for all your fitness needs.

What is a Total Gym Machine?

A Total Gym machine is a versatile exercise equipment that provides a comprehensive full-body workout. It is a compact and space-saving fitness solution that uses your own body weight as resistance, with adjustable incline levels to customize the intensity of your workout. The Total Gym machine is designed to engage multiple muscle groups simultaneously, allowing you to strengthen and tone your body through a wide range of exercises.


Total Gym machines are known for their unique and innovative design that allows users to perform various exercises with a single piece of equipment. They are often used in home gyms, rehabilitation centers, and fitness studios due to their efficiency and versatility. With a Total Gym machine, you can target specific muscle groups, improve cardiovascular fitness, and enhance overall strength and flexibility.


One of the key features of a Total Gym machine is its adjustable resistance levels. By changing the incline of the glideboard, you can increase or decrease the level of resistance, making it suitable for users of different fitness levels. The glideboard is also padded, providing comfort and support during workouts.

Another notable feature of Total Gym machines is the wide range of exercise options they offer. With their versatile attachments and accessories, you can perform exercises such as squats, chest presses, leg curls, and more. The machines are also equipped with pulley systems, allowing for smooth and controlled movements.

Total Gym machines are designed with a foldable frame, making them easy to store and transport. This is particularly beneficial for those with limited space in their homes or fitness facilities. The compact nature of the machines also contributes to their overall convenience and practicality.


Using a Total Gym machine offers numerous benefits for individuals seeking to improve their fitness and overall well-being. Here are some of the key benefits of incorporating a Total Gym machine into your exercise routine:

Full-Body Workout

Total Gym machines are highly effective in providing a full-body workout. With their ability to engage multiple muscle groups simultaneously, you can target your upper body, lower body, and core muscles in a single exercise. This not only saves you time but also ensures that you are working all major muscle groups for balanced strength development.

Time Efficiency

The Total Gym machine enables you to perform a variety of exercises without the need for multiple machines or equipment. This means that you can complete a comprehensive workout in a shorter amount of time compared to traditional workout routines that require switching between different exercise stations. The efficiency of the Total Gym machine allows you to maximize your workout time and achieve optimal results.

Low-Impact Exercise

The glideboard of the Total Gym machine provides a smooth and controlled movement pattern, reducing the impact on your joints while still providing an effective workout. This makes it an ideal choice for individuals with joint issues, older adults, or those recovering from injuries. The low-impact nature of the machine minimizes the risk of strain or injury and promotes joint mobility and flexibility.


Total Gym machines are renowned for their versatility and ability to adapt to various fitness levels and workout goals. Whether you are a beginner looking to start a fitness journey or an athlete aiming to enhance performance, the Total Gym machine can be customized to meet your specific needs. With the ability to adjust resistance levels, incline angles, and exercise options, the machine offers a wide range of possibilities for progression and variation in your workouts.

Types of Total Gym Machines

There are several models of Total Gym machines available in the market, each with its own set of features and specifications. Let’s take a closer look at some of the most popular models:

Basic Total Gym

The Basic Total Gym is the entry-level model that provides the essential features needed for a full-body workout. It offers a limited range of resistance levels and exercise options compared to higher-end models but still provides an effective workout experience.

Total Gym XLS

The Total Gym XLS is a mid-range model that offers an expanded range of resistance levels and exercise options. It has a higher weight capacity and includes additional accessories such as an ab crunch attachment and wing attachment for more variety in workouts.

Total Gym FIT

The Total Gym FIT is a higher-end model that incorporates advanced features and a sleek design. It offers a wider range of resistance levels, exercise options, and includes upgraded accessories such as a larger squat stand, press-up bars, and a weight bar attachment for added versatility.

Total Gym GTS

The Total Gym GTS is the commercial-grade model specifically designed for fitness professionals and rehabilitation centers. It offers the highest weight capacity, the most extensive range of exercise options, and incorporates advanced features like interchangeable cable pulley systems.

Key Features of Total Gym Machines

To gain a comprehensive understanding of Total Gym machines, it is essential to examine their key features. Here are some features that set Total Gym machines apart from other workout equipment:

Resistance Levels

Total Gym machines use a unique gravity and bodyweight resistance system. The incline of the glideboard determines the level of resistance you experience during your exercises. By adjusting the incline, you can increase or decrease the resistance to match your fitness level and exercise goals.

Exercise Options

Total Gym machines offer a wide range of exercise options to target various muscle groups and fitness goals. From upper body exercises like chest presses and shoulder presses to lower body exercises like squats and leg curls, you can perform a comprehensive total-body workout with a single machine. Additionally, the machines typically come with specific attachments that allow for additional exercise variations and targeting specific muscle groups.

Adjustable Incline

The adjustable incline of the Total Gym machines allows you to modify the intensity of your workout. By changing the incline, you can increase the challenge for advanced exercises or decrease it for beginners or individuals with specific needs. This flexibility in incline adjustments enables you to progress gradually and continually challenge your body as you improve.

Foldable Design

Total Gym machines feature a foldable design that makes them convenient for storage and transportation. The machines can be easily folded and stored in a closet or under a bed, saving valuable space in your home gym or workout area. The portability of the machines also makes them ideal for individuals who frequently travel or have limited workout space.

Benefits of Using a Total Gym Machine

Total Gym machines offer a wide range of benefits for individuals of all fitness levels. Let’s explore some of the specific advantages of incorporating a Total Gym machine into your fitness routine:

Full-Body Workout

Using a Total Gym machine allows you to effectively engage multiple muscle groups in a single workout. By performing compound exercises that target multiple muscle groups simultaneously, you can develop balanced strength throughout your body. The Total Gym machine provides a comprehensive full-body workout experience, eliminating the need for separate equipment or exercises targeting specific areas.

Time Efficiency

One of the significant benefits of using a Total Gym machine is the time efficiency it offers. With its versatility and ability to perform a wide range of exercises, you can streamline your workout routine. Instead of spending time transitioning between various machines or equipment, you can focus on performing exercises continuously, maximizing your workout time and enhancing overall productivity.

Low-Impact Exercise

Total Gym machines provide a low-impact exercise option, which is ideal for individuals with joint issues or those who prefer a more gentle workout. The bodyweight resistance and smooth glideboard movement result in minimal stress on the joints, reducing the risk of injuries or strains. This makes Total Gym machines suitable for individuals of all ages and fitness levels, including those in rehabilitation or recovery.


Total Gym machines are incredibly versatile, accommodating a wide range of exercise options and fitness goals. Whether you are looking to build strength, increase flexibility, improve cardiovascular fitness, or focus on specific muscle groups, a Total Gym machine can be customized to meet your needs. The adjustable incline, resistance levels, and additional attachments allow for a diverse and dynamic workout experience, enabling you to continually challenge your body and prevent plateauing.

Comparison of Total Gym Machines

When considering purchasing a Total Gym machine, it is important to compare the different models available. Here are some factors to consider in your decision-making process:


The cost of Total Gym machines varies depending on the model and the included accessories. Basic models tend to be more affordable, while higher-end models with advanced features and accessories come with a higher price tag. Consider your budget and the specific features you require to make an informed decision.

Weight Capacity

Different Total Gym models have varying weight capacities, so it’s crucial to choose one that can safely support your weight. Ensure that the weight capacity of the machine aligns with your body weight to avoid any potential safety issues or damage to the equipment.

Included Accessories

Total Gym machines often come with additional accessories that can enhance your workout experience. These accessories may include ab crunch attachments, wing attachments, press-up bars, and leg pulley systems. Consider the accessories that are important to your workout routine and verify if they are included in the specific model you are considering.


Always check the warranty information provided by the manufacturer before purchasing a Total Gym machine. A longer warranty period can provide you with peace of mind and ensure that you are covered in the event of any defects or malfunctions.

Total Gym Machine Workouts for Beginners

If you are new to using a Total Gym machine, it is important to start with beginner-friendly exercises and gradually progress as your fitness level improves. Here is an introduction to Total Gym exercises for beginners:

Introduction to Total Gym Exercises

Before beginning any exercise routine, familiarize yourself with the basic features and functions of your Total Gym machine. Understanding how to adjust the incline levels, attach accessories correctly, and perform exercises with proper form is essential for a safe and effective workout. Consult the instruction manual or seek guidance from a certified fitness professional to ensure you are using the machine correctly.

Sample Workout Routine

A sample workout routine for beginners using a Total Gym machine may include exercises such as:

  1. Squats: Adjust the incline to a comfortable level and stand facing the glideboard. Hold onto the handles and lower your body into a squat position, then push through your heels to return to the starting position.

  2. Chest Press: Lie flat on the glideboard with your feet on the squat stand. Hold onto the handles and extend your arms straight out. Bend your elbows and lower your body towards the glideboard, then push back up to complete one repetition.

  3. Lat Pulldown: Attach the pulley system to the top of the machine. Sit facing away from the machine and hold onto the pulley handles with your arms extended overhead. Pull the handles down towards your chest, engaging your back muscles, then slowly release back to the starting position.

  4. Leg Curl: Lie flat on the glideboard with your ankles secured in the ankle cuffs. Bend your knees and curl your legs towards your buttocks, then extend your legs back out to the starting position.

Perform each exercise for 8-12 repetitions, completing 2-3 sets. Rest for 30-60 seconds between sets. As you become more comfortable with the exercises, you can increase the resistance and incline level to challenge yourself further.

Safety Tips

When using a Total Gym machine, it is essential to prioritize safety to avoid injuries. Here are some safety tips to keep in mind:

  • Always warm up before your workout with a few minutes of light cardio exercise to prepare your muscles for the upcoming activity.
  • Start with a low incline and resistance level, gradually increasing as you become more comfortable and confident in your abilities.
  • Maintain proper form throughout each exercise, focusing on maintaining a neutral spine and engaging the correct muscles.
  • Listen to your body and stop exercising if you experience any pain or discomfort. Consult a healthcare professional if needed.
  • Stay hydrated and take breaks as needed to prevent fatigue.
  • After each workout, cool down with some gentle stretching to help prevent muscle soreness and promote flexibility.

Advanced Total Gym Machine Exercises

Once you have mastered the basics of using a Total Gym machine, you can incorporate more advanced exercises into your workout routine. Here are some advanced exercises to challenge yourself:

Challenge Workouts

Challenge yourself with more demanding variations of the basic exercises. For example, you can perform single-leg squats, elevated push-ups, or one-arm rows to intensify your workout and target specific muscle groups. By adding challenges to your routine, you can further enhance your strength, stability, and coordination.

Targeting Specific Muscle Groups

Total Gym machines can be used to specifically target individual muscle groups, allowing for focused strength development. For example, you can perform exercises like bicep curls, tricep extensions, and lateral raises to isolate and strengthen the upper body muscles. By adjusting the incline and resistance, you can effectively train specific areas of your body.

Advanced Resistance Techniques

To increase the intensity of your workouts, you can incorporate advanced resistance techniques such as drop sets, pyramid sets, or supersets. These techniques involve manipulating the resistance levels, number of repetitions, or exercise order to challenge your muscles and promote continuous progress.

Always ensure you have a solid foundation in the basic exercises before attempting advanced variations. Proper form and technique should be prioritized to avoid injuries and maximize the effectiveness of your workouts.

Maintenance and Care for Total Gym Machines

To ensure the longevity and optimal performance of your Total Gym machine, regular maintenance and care are essential. Here are some guidelines to follow:

Cleaning Guidelines

Clean your Total Gym machine regularly to remove sweat, dirt, and debris. Use a cloth or sponge dampened with mild soapy water to wipe down the glideboard, handles, and attachments. Avoid using harsh or abrasive cleaners that can damage the upholstery or metal parts. Remember to dry the machine thoroughly after cleaning to prevent moisture buildup.

Storage Tips

If space is limited, utilize the foldable design of your Total Gym machine for efficient storage. Before folding, ensure that all attachments and accessories are removed and properly stored. Keep the machine in a clean and dry area to prevent exposure to moisture or extreme temperatures that can potentially damage the equipment.

Troubleshooting and Repairs

In case of any technical issues or malfunctioning parts, refer to the manufacturer’s instructions or contact customer support for assistance. Avoid attempting to repair or modify the machine yourself, as this may void the warranty or cause further damage. Follow the recommended maintenance schedule provided by the manufacturer to keep your Total Gym machine in optimal working condition.

Customer Reviews and Testimonials

Listening to the experiences of other users can provide valuable insights into the effectiveness and satisfaction level of Total Gym machines. Here are some common sentiments expressed in customer reviews and testimonials:

Positive Experiences

Many users praise the Total Gym machines for their versatility, ease of use, and effectiveness in achieving fitness goals. Users have reported significant improvements in strength, flexibility, and overall fitness levels. The compact design and convenience of the machines have also received positive feedback, particularly from individuals with limited space or busy lifestyles.

Common Concerns

Some common concerns raised by customers include the initial learning curve of using the machine, the potential for boredom from limited exercise options, and the need for additional accessories to enhance the workout experience. It is important to consider these factors when choosing a Total Gym machine to ensure it aligns with your specific preferences and goals.

Overall Satisfaction

Overall, Total Gym machines have garnered a high level of satisfaction among users. The ability to perform a full-body workout, the convenience of the machine, and the noticeable improvements in strength and fitness levels have contributed to positive user experiences.

Additional Accessories and Attachments

Total Gym machines offer a range of additional accessories and attachments that can further enhance your workout experience. Here are some notable options:

Leg Pulley System

The leg pulley system allows for targeted exercises to strengthen and tone the lower body muscles, including the quadriceps, hamstrings, and glutes. It provides increased resistance and range of motion for exercises like leg curls, leg extensions, and inner/outer thigh exercises.

Squat Stand

The squat stand attachment adds variety to your lower body workouts by providing stability and support during squats, lunges, and other lower body exercises. It helps target the muscles of the legs and glutes while maintaining proper form and alignment.

Press-Up Bars

Press-up bars attach to the Total Gym machine and provide a stable surface to perform push-up exercises. They enable a greater range of motion, engage additional stabilizer muscles, and allow for varying hand positions to target different areas of the chest, shoulders, and triceps.

Weight Bar Attachments

Weight bar attachments can be added to the Total Gym machine to increase the resistance and simulate the feel of traditional free weights. This allows for exercises like deadlifts, bent-over rows, and bicep curls, providing added versatility and intensity to your workouts.

By utilizing these additional accessories and attachments, you can further customize your workouts and target specific muscle groups to achieve greater strength and overall fitness.

In conclusion, Total Gym machines offer a comprehensive workout experience that addresses the needs of individuals at various fitness levels. With their versatile features, adjustable resistance levels, and wide range of exercise options, these machines provide an efficient and effective way to improve strength, flexibility, and cardiovascular fitness. Whether you are a beginner or an advanced fitness enthusiast, Total Gym machines can be tailored to meet your specific needs and goals. By following proper maintenance guidelines and utilizing the available accessories, you can maximize the longevity and performance of your Total Gym machine.

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