Total Gym for Seniors and Plus Size

The Total Gym (or sliding benches in general) are great for being a low impact flexible way of resistance training that can be used by just about everyone. I've had a lot of older and plus size individuals reach out about some questions using the Total Gym. And while these populations are not the same, there are similar concerns about using the machine effectively. So I wanted to make a video showcasing a simpler way of approaching the machine through 4 positions. Instead of focusing on specific muscles, these 4 four positions go over (what I believe) are the fundamental exercises that are low impact and minimally stress the joints. Obviously everyone is different, but along with this I tried to consider a number of variables for these populations.

0:00 - Intro
1:46 - Choosing a Machine
3:23 - The "4 Position" overview of using the machine
4:19 - Position 1: "Seated Facing Towards" Exercises
8:34 - Position 2: "Seated Facing Away" Exercises
11:43 - Position 3: "Lying Face Down" Exercises
14:09 - Position 4: "Lying Face Up" Exercises
15:22 - Get a larger Squat Stand
16:35 - Using Resistance Bands
18:36 - Conclusion

Other Stuff I use and recommend.

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DISCLAIMER:
Hybrid Resistance YouTube channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
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[jordanrawles]

I can’t tell you how grateful I am that you would make this video and be so considerate of the fact that not everyone can do “normal” total gym workouts. I’ve been almost immobile for the past 2 years and I’m just now starting to be able to exercise; I got a total gym because it seemed like something I would be able to do, but finding a workout that I’m capable of has been very tough! Thank you so much for thinking of us and doing this.

[aboveall]

I also watched your video for obese and seniors. I'm 64 and super-obese. Found a like new Total Gym Fit on Craigslist the other day. I just completed my first complete routine. Your guidance and the machine are amazing. I'm retired from the USAF and worked out religiously on Nautilus equipment while I was in. I thought I was going to be trapped in this terrible, old body for the rest of my life. Now, I have hope. Much to my wife's chagrin, the Total Gym will stay in our living room (folded when nit in use). Thank you for your videos and inspiration.

[Fitforacting]

Total Gym needs to throw you in an informercial for their products. You are the most consistent person I have seen on YouTube. You have been doing sliding bench videos for more time than most YouTubers have even been on YouTube and deserve 100k subscribers!!! 🔥🔥🔥

[Nopartysystem]

My wife and I are morbidly obese, and looking to make a change in our life. We inherited a Bayou Fitness machine and intend to use it in our 30 minute circuit workouts with the whole family. I didn't know where to start, so this video was extremely helpful. Thanks!

[stringbender]

Thanks for taking the time to make this video for seniors and overweight folks. This is an often overlooked group. I think many seniors are attracted to the Total Gym because of the low impact on the joints and the fact it simply looks fun!

[beoz]

Great video as usual. I have had a commercial grade Total Gym since 1997 with all accessories. Last night I bought a Total Gym FIT Ultimate xl squat stand all accessories that includes pilates. I bought it on eBay from total gym direct not $1600 there are better deals QVC is one. I paid $520 unbelievable. Total Gym for life. For the injured old-timers like me I am 64 the total gym is amazing. Been at it 26 years, great even when hurting and that is every day 😂. Buy one y'all. Also a great warm up before lifting weights. And watch all these videos.

[K]

I just am setting up my Total Gym. I fit into the plus size and Senior category. I appreciate this video and I'm excited to get started getting stronger. Thank you!

[nrs]

Thank you for info. Am 77. Use my TG 6-7x a wk in various positions. Have been using for 16+yrs but look at various videos for new ideas. No body knows everything!

[projectkj]

Thank you! Woke up and, all of a sudden, I was over 50 and obese! Got a TG from neighbor (they never used it) and love it, so far.

[marianneheinzen]

I watched other beginner video's, which are certainly not for older or overweight individuals I was so disappointed. Thank you for being an individual that realizes that only young fit people want to use this equipment. If I had to do the other supposed beginner videos, I would quit before I even started. You have given me hope.

[HRConsultant_Jeff]

I appreciate what you showed. When people first set up they use lowest setting thinking it is the easiest and least resistance. But lower means very difficult to squat down and get on and off. So, set up in the middle settings and use your legs at first is really a better way to approach the machine. Also, keeping a STABLE chair nearby is great to help you get up and down and if you fall off the machine you can pull yourself up. One BIG MISTAKE they do not show you is, don't get on your knees facing forward because if you lean forward at all, the sled heads down and you have no way of stopping in front and can have a very serious injury hitting your head on the runner bars. This should be covered better by Total Gym as it is quite a real danger.

[suzanneshear]

Thanks for doing this video. I am 63, and my right hip bothers me, but I still want to use the Total Gym to get in shape and build up my muscles.

[solospeaks]

Don't forget injured people :) I'm late thirties and have been fighting a severe spine injury since 18, has been tough finding ways to remain active and use the body when i'm struggling with fatigue and pain 24-7. Finally bit the bullet a few months ago and got the TG thanks largely to your videos convincing me this would be a low impact way to break a sweat, and wow is it ever. It's been almost twenty years of pain and slug... ups and downs... i wish someone had marketed this as a solution for injured athletes (to me) long ago. So thanks, you're right about most of the assumptions in this video and it's helped a lot.

[mrfulgi]

Hello. My name is Mike, and I just purchased the Total Gym Fit today. I'm 51 years old, and I am in the plus size category. I used to own a Total Gym XLS many moons ago, and I loved that machine. I used it everyday, but unfortunately it just broke down, and I couldn't use it no more. I used to go to the gym all the time, but I kept getting injured there. Now that I am 51, I'm trying to stay away from the heavy weights, even though I enjoy lifting that heavy weight. I know with the Total Gym I won't get injured. When I owned one and used it everyday, I never got injured. Thank you for making this video. I just found your channel today. I subscribed to it. Keep up the good work, keep making videos for people in there 50's. Thanks again!

[mrswiggles]

Finally, someone who understands my struggle. Not only am I overweight and elderly, I’m also arthritic. Thank you for the exercises tailored to me. Subscribed.

[naturesgirl]

Been having this machine for 15 years now I'm 57 and need more of a senior exercising..Thank you kindly

[crazycarl]

I'm a lard ass and the TG seems like a good way to get back into working out. God knows I have plenty of weight to use as resistance. Thanks for this thoughtful video.

[johnshadow]

Excellent video. I helped a couple of octogenarians use the machine this way. They had a hard time getting off while laying on their back. So I put a door anchor on the top of the frame of the door located in front of the footrest. They used a length of rope that they could tuck the other end into their pants waistband with enough slack that they could still slide up and down. When they finished the set they grabbed the rope attached at their waistband and pulled themselves off the bench. Can also put some thick padding on one or both sides of the gym and gently roll off. But that can be trickier. The pull up rope assist works great. It is like a person lending you a hand except the hand is a rope and you can do alone

[ranger]

Seniors all this is true, I, m 75 this year, no bull from me, I had 2 disc, s repaired and a rotator repaired, this has been 15 yrs., I was setting looking out the window wondering if this is my fate, I seen the video and a woman said just the stretching you can get is worth it, I was so stoved up and sore, in the morning I felt like a truck ran over me, I was a coal miner and it sounds like I, m a salesman, but it has got me walking 2 miles a day and hunting, fishing, your not going to look like a body builder if your my age but the stretching and ability to switch exercises is worth it, seniors this thing is well worth it but stick to it, form your own workout, this is a true story. I wore the cables out and put plastic clothesline cord on.

[jahungerford]

Thank you for posting this extremely helpful and motivational video. And I really appreciate you being kind by using the words “plus size” and “older”. I’m a 58 year old man, 5’8” 250#. When I hit that weight, I am finally going to do something about it. I bought a total gym machine and your video has really helped giving me ideas on how to use it. Thank you!!!