About Tracy

Does your health club have separate areas or rooms for cardiovascular machines, resistance machines and free-weights? If so, do you find the "free weight room" an intimidating and scary place - one that you cannot imagine yourself walking into let alone exercising in? Do you confine yourself to the selectorized resistance machines alone, and repeatedly perform the same circuit of machines over and over again? If you've answered "yes" to these questions, read on and learn how to feel comfortable and confident among the most experienced of free weight users.

Learn the environment

Most Free Weight areas consist of:

	Dumbbells
	Bars
	Benches
	Plate loaded pieces

Dumbbells, bars and benches are used to perform traditional free weight movements. Plate loaded machines often resemble the selectorized machines you are used to, in that they help guide you through a motion that attempts to target specific muscles. The way in which you use the machine is also often very similar. Plate loaded pieces differ from selectorized machines in that "plates" are loaded onto the machine to create the appropriate resistance.

Take a stroll through your club to the area that is designated for free weight and plate loaded equipment. Identify those plate loaded pieces that look similar to the selectorized pieces you are currently using.

Take the step

Using plate loaded equipment can be just the ticket to gaining confidence in working among the free weight masters. Not only will your experience from selectorized pieces make the transition easy, but spending time on plate loaded equipment will provide you with an introduction to the free weight area. Incorporating one or two plate loaded activities can add variation and challenge to the routine you currently prescribe to.

Take a lesson

The unfamiliar environment and a lack of knowledge or experience in equipment and free weight use can make even the most confident individuals uncomfortable. Employing a personal trainer, with the specific goal of learning free weight and plate-loaded activities can provide that knowledge and make the free weight environment much less intimidating. Friends or workout partners that are experienced in free weight and plate loaded activities can help you in your learning process as well.

Take it easy

The use of selectorized resistance machines has many benefits. Improving strength with a low risk of injury is paramount. That is, Cybex selectorized machines have been designed so that movements are guided through mechanics that promote good form and exercise technique, thus preserving your safety.

Understand that novel activities create challenge for the body. Performing new free weight or plate loaded movements are likely to be more difficult than selectorized movements that have already been mastered. It is always wise to chose your resistance conservatively and pay close attention to your technique and form.

Mind your P's and Q's

Following weight room etiquette can help you to feel comfortable amongst the members of the room. Remember to wipe down the benches and seats that you use. And instead of sitting on a piece of equipment between your sets, allow others to work in between your sets. Finally, return all of your weights to the weight tree or rack after using them.

Get Started

You now have strategies to help you incorporate a few plate loaded and free weight movements into your routine with confidence and self assuredness. One or two exercises may be all you need to incorporate challenge and results into your human performance routine, making your workout more enjoyable and rewarding.

From the Cybex Institute