The weight room can be an intimidating place. Many view it as a modern day torture chamber, a maelstrom of mystifying mechanical parts and pulleys, a fraternity of muscle headed-men utilizing daunting equipment.

Should you venture into such a place? If you want to change the shape and composition of your body, then you most definitely should. Cardio classes alone can’t “cut” it.

Many women still have not warmed to the idea of training in the weight room. Fear of amassing too much muscle scares them. This myth must have been manufactured by misogynists wanting to keep the wonders of the weight room to themselves. Increasing lean muscle mass accentuates a woman’s feminine curves. Anabolic steroids, which require a prescription and are generally banned in professional sports, are the culprit when women bulk up like men.

Maybe a little demystification of the weight room will make you feel more welcome there. The weight room in your gym most likely consists of selectorized machines, plate-loaded machines, cables and free weights. Selectorized machines are user-friendly and are especially beneficial to the beginner. You place your body in a set position and the machine’s predetermined path of motion assists you in working particular muscles properly. These machines have pins in weight stacks that can be adjusted according to the desired weight. Most selectorized machines have directions for use posted on the machines. Plate-loaded machines use weight plates that you manually load onto the machines. These especially appeal to intermediate and advanced weight trainers.

A cable machine is the large machine in the gym that has a long bar at the top and weight stacks on opposite ends of the machines. You will need to familiarize yourself with the various handle attachments, such as ropes, cuffs and the various bars. The exercises you can perform on a cable machine are limitless.

Lastly, but in my opinion, most importantly, are free weights. These consist of various types of dumbbells and barbells. And while free weights seem the least intimidating, they are actually preferred by most advanced trainers for progressive resistance training.

Remember, if you are unsure about the proper use of the machines, correct body positioning, form and load, consult with a professional in the gym.

Nancy Cole is a certified personal trainer from South Florida.