initial evaluation
Before beginning any training program, it is important to perform an initial assessment of your physical condition. This involves consulting with a personal trainer or health professional to measure your strength, flexibility, and endurance. This assessment will give you a foundation to work from and help you set realistic and safe goals.
Progression principle
The principle of progression is fundamental in resistance training. Start with light weights to familiarize yourself with the movement and technique of each machine. A good starting point is to select a weight that you can comfortably lift for 12 to 15 repetitions. If you can complete these reps without difficulty and with proper form, you can gradually increase the weight by 5-10%. Remember that progress must be gradual to avoid injuries.
Evaluate the intensity
To determine if the weight is appropriate, evaluate the intensity of the effort during the exercise. The Perceived Exertion (RPE) scale is a useful tool that measures how difficult an exercise seems to you on a scale of 1 to 10. An appropriate weight is usually at an effort level of 7 to 8, where you feel like you are working hard but you can still maintain correct technique and complete the exercise without reaching extreme fatigue.
Technique and form
Correct technique and form are essential to avoid injury and ensure you are working your muscles effectively. If you can’t maintain proper technique throughout the exercise, the weight is likely too high. Focus on controlled movements and feeling the contraction of the target muscles. If you feel like you need to swing or use momentum to lift the weight, reduce the load.
Machine-specific recommendations
leg press
Start with a weight you can lift 15 times with good form. Gradually increase the weight as you gain strength.
rowing machine
A weight that allows you to complete 12 repetitions with an upright posture and without rounding your back is ideal. The goal is to work the back muscles without compromising technique.
chest press
Choose a weight that you can lift 10 to 12 times. The bar should move smoothly and controlled breathing is key.
leg extensions
Select a weight that you can lift 15 times without joint pain. Progressively increase as your strength improves.
Biceps machine
A weight that allows you to complete 12 repetitions with one full movement is a good starting point. Avoid using body momentum to balance the weight.
Listen to your body
Finally, listen to your body. Sharp or uncomfortable pain is a sign that something is wrong. Muscle pain is normal, but joint or ligament pain is not. Adjust the weights based on how you feel and consult a professional if you experience persistent pain.
Conclusion
Determining the right weight in the gym is a continuous process of evaluation and adjustment. Start with light weights, focus on technique and progress gradually. By following these principles and listening to your body, you can ensure an effective and safe workout that will help you achieve your fitness goals.