ONE MACHINE. YOUR BODY. NO WEIGHTS NEEDED
Total Gym works by using your bodyweight as resistance on an adjustable incline glideboard. You raise the angle for more resistance or lower it for less resistance. Sit, lie, or kneel on the board. Then move the glideboard as you push or pull through each exercise. One machine, 100+ exercises.
Three steps. That's all.
Set incline & pulleys
Raise the incline for more resistance. Lower it for less resistance. Progression is built into the incline level changes.
Get on the glideboard
Sit, lie, or kneel on the padded rolling glideboard. The body position depends on the exercise — nearly every movement starts from one of these three positions.
Move
PPush, pull, bend, rotate, squat, lunge. Work every major muscle group, all from one machine. Smooth, controlled, low impact through every rep.
See it in action.
Your body is the weight. The incline sets the load.
Icon size = how much of your bodyweight you're lifting
Real reactions from real first time users
Real people. Real first impressions. Watch newcomers step onto the Total Gym and discover just how smooth, effective, and beginner-friendly a full-body workout can be — no script, no rehearsal, just honest reactions.
Work your whole body in less time.
Upper Body
- Chest
- Back
- Shoulders
- Biceps
- Triceps
- Forearms
Lower Body
- Quads
- Hamstrings
- Glutes
- Calves
- Hip flexors
- Adductors / abductors
Core
- Abs
- Obliques
- Transverse abdominis
- Lower back
- Stabilizers (always engaged)
Frequently asked.
Do I need to be fit to start?
No. Start at the lowest incline level — where you're only lifting around 4 to 8 percent of your body weight — and build up gradually as you get stronger. Total Gym is widely used by physical therapists for rehabilitation, which speaks to how forgiving the system is for beginners and anyone returning to exercise.
How much space does it need?
About 8 by 4 feet while in use. Most models fold flat and slide under a bed or against a wall when you're done, making them ideal for apartments, home offices, and any small space where a permanent gym setup isn't realistic.
Will it actually build muscle?
Yes. Raising the incline lifts a greater percentage of your body weight — the same progressive overload principle behind weight training. By increasing the incline level, slowing each rep, and progressing to harder exercise variations, you build meaningful strength and muscle over time.
How much body weight do you actually lift?
It depends on the incline level. At the lowest levels you may lift around 4 to 8 percent of your body weight; at the highest levels you can lift more than 75 percent. Every Total Gym model includes a resistance chart that shows the exact percentage at each level — useful for programming workouts and tracking progression.
Is Total Gym better than free weights?
It depends on your goal, but Total Gym has clear advantages for home training: smoother and more controlled movement, lower joint impact, no spotter required, and a much smaller footprint. Free weights demand more stabilization from supporting muscles; Total Gym provides built-in support, making it easier to learn proper form and safer for rehab.
How long does it take to see results?
Most users report noticeable changes in strength and stamina within four to six weeks of consistent use, training three to five sessions per week. Because Total Gym workouts are full-body and time-efficient, consistency is easier to maintain than with split routines that require longer sessions.