BookmarkAll About Weight Machines
Types, techniques, and what's right for you
Weight machines are one of the most versatile types of gym equipment available. With an increasing number of people becoming interested in weight training, there are machines for almost every lifter and every technique.
If you're looking for a home weight machine of your own, we can help. The following is an outline of the basics you should know before you begin your search.
Types of weight machines
Single exercise machines. Some basic weight machines are designed for just one type of exercise. Machines that fall under this category include chest presses, leg weight machines, and arm curl machines. These simplistic weight machines function almost like free weights, allowing the user to do a few exercises with one part of the body. The advantage of a machine in this case is the safety offered by the supporting bars, which can eliminate the need for a spotter.
Home gyms/ combination weight machines. The most common type of home weight machine is the home gym. These are more complex (and more expensive) machines that combine several exercises into one configuration. They're generally designed with a center bench that can be used for arm curls, leg lifts, bench pressing, and more.
Using a weight machine
Whether you're on a home machine or at the gym, there are a few important pointers to keep in mind. Following these tips will help prevent injury and get you the results you want much faster.
Use the correct adjustment. Weight machines can be adjusted to suit your height and body size. Make sure the seat is comfortably set so that you can reach everything without straining. Also ensure that the axis of rotation on the machine is in alignment with your body- you should not feel any excess pulling or unnatural stretching as you lift.
Start out slowly. Before you even get on the machine, ensure the weight is not set too high for you. This is especially important at gyms where other people have been using the equipment. It's best to start out with a lighter weight than you think you need, and work your way up. Choose a beginning weight that you can lift for two to three sets of 10-15 repetitions, then increase the weight if you so desire.
Keep it deliberate. The best way to prevent injury on a weight machine is to avoid rushing. Don't jerk or swing the weights, and stay in control during the entire lift.
Alternate. For best results, give each muscle group at least two days of rest between training sessions. If you choose to lift more often than this, try alternating areas of the body- for example, lift with your legs one day and with your arms the next.
Get the right advice
Even if you're planning to lift on your own, it might be worthwhile to schedule a single session with a personal trainer before you get into a weight program. A trainer can show you the correct way to lift and help you plan out a regime that's ideal for your fitness goals. Going forward with the right information for your specific needs is the single best way to ensure your lifting experience is satisfying and successful.
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