Have you ever noticed that most gyms seem to consist mainly of machines rather than actual free weight stations? Sure there is usually a classic bench press area with a barbell, a couple of sit down benches for doing concentration curls, and perhaps a bar for doing pull ups and so on, but most gyms tend to be about 80% machines (or more). This is because, simply put, people love them. they isolate your muscles, and they practically eliminate improper form, among many other (negative) things.

You will want to make sure that any gym machine you use is properly setup for your size though, as this is not only important for getting the maximum benefit from the work out, it is also critical when it comes to your safety. using a work out machine that has not been properly adjusted for your height, or adjust for the length of your arms and legs, can easily leave you with a pulled or even torn muscle. So be sure to take to time to line everything up before you jump right in and start working out on the machine.

Adjusting these types of machines is always very simple; just take a quick look at the machine, and look for a pin that can be pulled out, which will allow you to move certain parts around, and get them exactly where you want them. most machines allot you to adjust the seat height (or distance from the machine), along with arm and leg fixtures as well. some of the better machines even have numbers for each setting on them as well, which is great because the next time you work out you can easily set the machine back to where it was, by setting it to the same exact number(s) as before.

Also, another important thing worth mentioning is that not every machine will fit every individual. for example, someone that is either very tall or very short may be out of luck, and the machine may not be capable of reaching the proper adjustment in this case. however, almost every machine basically fits just about anyone, even children in many cases. Just use a little common sense, and make sure everything lines up and feels comfortable when you are doing the work out, and you will be just fine. however, never, EVER keep going if you don’t feel comfortable (and that everything is in good alignment) when you are using the machine, as this could cause injury.

Never use more weight than you can handle when using a machine. A good guideline to follow is that if you can’t complete the full range of motion (or “rep”) with the machine, at least 4 times or more, then you are using too much weight, which can also cause injury. And on top of that, you want at LEAST 4 reps from any work out that you do, if not more. Ideally you want at least 8 or more reps.

Last but not least, be sure to check how much weight (or how many weight plates) have been placed on the machine. Don’t just jump on the machine and start lifting until you have set the proper amount of weight. All to often people will leave a large amount of weight plates on a machine, so be sure to check before you even get on the machine.