However experienced you are, it is really important that you don’t rush to start your workout without setting up your gym machine correctly.
Here are the reasons why you need to take time to set up your machine, and some examples of what that involves.
There are three very good reasons. Firstly, incorrect setup can cause muscle strain or other injuries. Second, incorrect set up means incorrect technique and ineffective exercises. Finally and perhaps most important, if the machine is not set up correctly it is actually possible for weights to fall. Not what you want!
It depends on the machine, the exercise and your body shape. Here are some examples:
It should be obvious, but when you are working with heavy objects you need to pay attention to what you are doing. Hopefully no-one would be careless with heavy lifting in a workplace, so why take a chance at the gym?
Make sure that weights are properly clipped on to bars. Check that equipment is correctly racked when you have finished with it. Always ensure that locking pins are fully seated so that they don’t bend or break.
As always, don’t hesitate to ask the staff for help.
don't get me started on this - it isn't just a newbie issue. So many rush in, rush the workout and then rush off and leave me cringing at the mistakes. It's also possible to leave a machine in a dangerous condition for the next person. Don't do it!
After helping set up a gym at home a few years ago I now feel like I know my way around machines more. it's easy not to bother changing settings but not worth risking injury for.
This reminds me of when I first started using gyms as a teenager. I wouldn't ever bother changing the weights, and if it was too heavy or too light for me I'd just move on to the next machine!