Weight training machines guide you through a set range of motion until you’re able to control free weights through a similar motion on your own. Weight training machines are also useful if you want to move a lot of weight with relatively little concern about losing control over it.
There are two primary types of weight training machines. For selectorized weight machines, you select resistance by sliding a pin into a stack of weight plates. For plate loading weight machines, you adjust the resistance by adding or removing barbell-style weight plates to bars mounted on the outside of the machine.
Selectorized Machines
Step 1
Sit down in the machine. Adjust the machine as necessary to accommodate your body by pulling out the locking adjustment pin, moving the seat, back pad, chest pad, knee pad or leg bar to the appropriate position, then releasing the locking pin so that it snaps back into place.
Step 2
Press the release button in the middle of the weight selector pin, then pull the pin out of the weight stack. Not every selector pin has a release button, but most do. Reinsert the pin in the appropriate weight plate, making sure it slides all the way home.
Step 3
Grasp the machine handles, or place your feet on the foot platform or against the leg bar. Push or pull on the machine so that your selected weights rise up, off the rest of the weight stack. Exhale as you lift for a slow count of two.
Step 4
Lower the weights slowly, stopping just before the weights make contact with the rest of the stack. Inhale as you lower for a slow count of three or four.
Step 5
Continue lifting and lowering the weights until you’ve completed the desired number of repetitions.
Plate-loading Machines
Step 1
Load the appropriate number of weight plates onto the bars attached to the machine’s levers. Some plate-loading machines have handles that move independently, so always use the same amount of weight on each side, unless you’re deliberately training with offset weight.
Step 2
Sit down in the machine. As with selectorized machines, you may need to adjust the machine back pad, chest pad, seat or footrest to accommodate your body, depending on which machine you’re using.
Step 3
Grasp the machine handles, or put your feet on the foot platform or against the leg bar. Push or pull on the handles, platform or leg bar to lift the weight plates. Exhale as you lift. This movement should last for a slow count of two.
Step 4
Lower the weight plates slowly, keeping them under control at all times. Inhale as you lower the weights. The lowering motion should last for a slow count of three or four.
Step 5
Continue manipulating the machine to lift and lower the weight plates until you’ve completed the desired number of repetitions.
Tips and Warnings
- The American Council on Exercise recommends a single set of eight to 12 repetitions for most exercisers. You should use enough weight that completing the set fatigues your muscles. Slowly increase the weight as your muscles strengthen.
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