BASIC GUIDELINES FOR SETTING UP GYM EQUIPMENT

Navigating your way through gym equipment marked with knobs, handles, pulleys, and cables can feel more than a little intimidating. The good news is, strength training on machines isn't rocket science. Machines are designed to make strength training comparatively easy by guiding your body through controlled ranges of motion, rather than forcing you to control your own movements with free weights.

At Champneys we want to make the process as simple for you to follow as possible, so keep these broad tips in mind:

•  Machines come with instructions:

Look for the panel of instructions on every weight machine you come to. These instructions typically tell you which muscle groups the machine is designed to target, how the machine works, and where the adjustment points are on the machine. When in doubt, seek these instructions out and take the time to read through them.

•  Start with a light weight to test the range of motion:

For the selected weights machine, all you do to select a weight is pull out the pin on the weight stack and insert it into the stack at the weight amount you want to lift. If you're unfamiliar with a machine, or you're unsure whether you've made the appropriate adjustments to the machine for your height, select a light weight and test the range of motion.

•  Adjustment points are usually a bright color:

No one's body is exactly the same - some people are taller, others are shorter, some have long arms and legs, others have short torsos. The result is that everyone's range of motion and mechanics for a particular exercise shouldn't be exactly the same - they should be adjusted based on personal needs. Machine manufacturers try to accommodate people of all shapes and sizes by providing adjustment points on the equipment. Typically, these adjustment points can be found on the seats, chair backs, or depending on whether the machine is for the upper or lower body, the location of the moveable parts. To make these adjustment points as obvious as possible, they're typically marked with bright-colored handles for quick identification.

•  Your position should feel comfortable:

If you feel like your joints are hyperextending while performing a lift, or if you feel like you have to strain your back awkwardly to push against the seat, or if you feel like the weights are clanging onto the weight stack before you've gone through a full range of motion, or if you feel like the pads of the machine are hitting your joints at an uncomfortable location, chances are something on the machine needs to be adjusted to accommodate your body. Your body should feel steady and comfortable while performing each exercise, so check the adjustment points and try a different position to see if it helps. And, when in doubt, ask a Champneys Wellbeing Coach for assistance.