WAITE PARK -- This week in our "Fitness Friday" series on WJON, we learn the a basic weight training program at Snap Fitness.

Many beginners struggle when it comes to learning how to use the machines in a gym and can feel intimidated when others watch.

Ben Lee is the Head Trainer at Snap Fitness in Waite Park, St. Cloud and Becker. He says the gyms Basic 8 program is a great way for beginners to learn how to workout in a gym.

"The program is a very fundamental routine for anyone who is new to working out and what a break down on where to start with their workouts," says Lee.

The Basic 8 program provides members with eight easy machines to find and use that will help strengthen your core muscle groups.

"The machines will focus on chest, back, legs, arms basically any exercise you can do without losing balance or working other muscle groups you may not be ready for," says Lee.

Each machine is designed for controlled movement which will help you gain confidence in the gym and reduce the chances of injuries.

All the machines have a set of instructions you can follow to make sure you are doing the exercise correctly. If you still need help don't be afraid to ask a trainer.

"Every time you use the machines you want to make sure you exhale as you push the weight and inhale on the way back making sure you continue a steady controlled movement," says Lee.

After a few weeks into the program Lee says to add weight to make the exercise challenging or modify the exercise by using free weights.