If a gym machine is causing pain, we discuss what 3 things to check and when to abandon a machine altogether.
Every now and again I get the chance to leave my gym and train at someone else’s.
There’s usually a good reason for this and 9 times out of 10 it’s to try a particular piece of equipment.
On these occasions I find myself in the shoes of the consumer, trying to figure out how this particular piece of equipment works and how best to set it up.
I thought it might be useful to go through what I look for, especially if you find a particular machine causes you pain or discomfort.
The temptation in these situations is to blame the machine and avoid it altogether. In some instances that might be a sensible approach, in others, a quick check of 3 things will provide you with the solution.
Joint and machine axis alignment
On machines that are challenging a single joint such as a leg curl or a leg extension machine, the first thing to check is whether the moving joint lines up with the axis of the machine.
The axis is the point around which all movement takes place. This should be clearly marked on the machine or relatively easy to work out.
Below the axis of this machine is pictured in yellow to the right of the knee.
Active range of motion
Next, you want to ensure the exercise takes place within a range of motion you can comfortably control.
The key pointer here is not to let the machine take your joints into a position you can’t achieve under your own steam.
Common examples are chest press machines taking shoulders into more extension than they have available, or leg press machines taking hips into too much flexion.
Note, this is not an issue exclusive to machines. In fact, in free weight versions of these exercises it’s even more likely to happen as you can’t set a hard stop to prevent you moving into these positions.
Resistance profile of the machine
Once you’ve set the machine up to fit your body and how it currently moves, the last thing to choose is the resistance.
You’d think this would be the easy bit but there’s a wrinkle that few people consider: the resistance profile of the machine.
Muscles are able to produce more force in the middle of their operating range and less at both their shortened and fully lengthened positions.
Ideally machines should take this into consideration by manipulating the resistance to match this fact as closely as possible. Few do.
To assess the profile of a machine, select a light weight and move slowly through the range of motion you’ve chosen. There should be a noticeable drop off in the resistance as the muscle shortens toward the end of the movement.
If there isn’t, you’ll notice that as you begin to add more weight, it will be impossible to complete the repetition, even if everything up to that point feels manageable.
This common design flaw can lead to sore joints as you’re working against more resistance in a position where the muscles are weaker.
If there are no other options it’s best to select a light weight that enables you to complete a full repetition rather than persist with a heavier one.
When to abandon a gym machine
In some instances you’ll find it impossible to use a machine without causing yourself pain or discomfort.
This will be through no fault of your own and will be caused by a combination of the factors described above.
If, for example, you’re particularly short or tall, you might find it difficult to line up the working joint with the axis of the machine.
Some manufacturers make the starting position of their machines so extreme that most people don’t have the available joint motion to perform the exercise without causing themselves pain.
Others get the resistance profile so wrong that their machines are practically unusable.
In these cases it’s best to walk away. It’s not you — it’s the machine.