How to determine your working weight in the gym?

Recently, the popularity of leg weights has been growing. These sports devices are considered universal, as they help get rid of excess weight, build muscles, tone the body, and so on. Weights are used by both professional athletes and sports enthusiasts who watch their figure. They are used in the gym, while running or exercising at home.

We will tell you further about what types of leg weights there are, how to exercise them correctly, what weight to choose and much more.

What is a cargo stack

A stack is a weight block of a simulator, which consists of several iron, cast iron, rubber-coated or concrete plates in a plastic case, depending on the manufacturer and model of the simulator. We recommend choosing iron weights - their main advantage is durability, and a pleasant addition will be noiselessness - the rubberized coating of these blocks protects against iron clanging when performing exercises. Usually the blocks weigh 5 or 10 kilograms, but there may be slabs of other weights.

The photo shows an example of a load block from the Russian manufacturer Iron King - several 6 kg plates. From 2022, the new modification of the simulators weighs 5 kg for ease of load calculation.

The total weight of the load block varies from 50 to 100 kilograms, and here the question often arises: which load block is right for me?

Specialists in therapeutic physical culture recommend striving to develop your own capabilities - starting with small loads from 5 kilograms and gradually increasing the load to your own body weight, even better - if you manage to exceed it. You also need to consider whether you will be exercising on the machine yourself or whether other family members are also planning to exercise on it? In the case when several people plan to exercise on one simulator, it is necessary to focus on the maximum weight of the user.

If a person has a high level of physical fitness and is actively involved in strength training in the gym, then it is recommended to choose a stack weighing 100 kilograms, so that there is a reserve for increasing the load. Such stacks are not used for kinesiosimulators. In this case, the owner of the gym or the owner of his own simulator simply expands the range of equipment on which to train. Dumbbells, barbells and other free weights are already added here.

Advantages of block exercise machines[edit | edit code]

Many blocks are much safer than exercises with free weights - and this is their main advantage, in addition, many block machines are much better than free weights for getting the feel of a specific exercise. But with all this, the block will grow muscle mass much worse, because it is a lightweight form in which the neuromuscular connection develops worse.

The use of block exercise machines is safer due to: the vector of movement and work of the stabilizer muscles. The freer the vector of movement of the projectile, the more dangerous the exercise. The risk of injury is reduced when the movement follows one vector, and stabilization along one vector occurs in a block simulator.

When we work with free weights, we work strictly in a vertical vector, the advantage of blocks is that we can change the angle. We can, under some conditions, make the load horizontal, we can make it whatever we want. How does this manifest itself in practice? Example: bent over barbell row, when you are bent over and pulling the barbell is not comfortable for you, because in addition to the back, stabilization is achieved by working the pelvis, legs, hamstrings, and biceps on the arms.

Is it possible to supplement the cargo stack with plates?

It is worth taking into account that it will not be possible to increase the load block in the future. This is due to the design of the block - each weight has a hole for a plug. The plug is inserted into the block, and with it into the flute - a steel pipe with holes to fix the working weight. The number of connectors is equal to the number of plates in the load block.

The movement of the load and cable is affected by the size of the load stack and the height of the simulator.

Why, then, is it impossible to increase the load? The answer is simple: the length of the flute and the number of connectors in it cannot be increased in advance, because this affects the length and quality of the cable stroke and the load on it, which is extremely important when performing exercises.

Often in recovery exercises, changing a load step of 5 kg is a sharp and dangerous transition for the trainee. Therefore, the cargo stack can be equipped with a set of add-on weights - small disks from 0.5 kg are added to a special needle. This way the load increases gradually, the user is protected from injury and overload.

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Let's sum it up

A short list of recommendations for choosing a stack for a simulator. By following it, the user is guaranteed to get the effect he expects from the new simulator. Of course, with constant training.

A stack or weight block is a weight consisting of concrete or steel tiles that will be lifted during exercise.

The weight of 1 load can be from 5 to 10 kg, the weight of a stack can be from 40 to 100 kg, depending on the model.

It is recommended to purchase exercise equipment with a metal weight block, the advantage of which is reliability.

Rubberized weights will ensure silent operation of the simulator.

It is recommended to select the weight of the load block according to the user’s weight with a margin for development.

If the simulator is used by several people, it is worth selecting the weight block according to the maximum weight of the user.

Due to the fact that the weight of the stack cannot be increased in the future, we recommend considering blocks with a margin of 10-15 kg.

Brocca's formula

Most likely, this formula will remind us of the outdated and recognized erroneous formula “height minus 100” for men and “height minus 110” for women.

Brocca's formula is an improved version of the same formula.

It is worth noting that the original version did not take into account height, age, or body type. Figuratively speaking, everyone was treated with the same brush.

For example, people with heavy and wide bones or men with developed muscles did not fit into the old formula at all. Women with voluminous hips or excessively large breasts were also not suitable.

For this reason, experts have improved the old Brocca formula, and now it looks quite tolerable and realistic.

Here is the same formula:

Ideal weight for a male = (height in centimeters – 100) · 1.15.

Ideal weight for females = (height in centimeters – 110) · 1.15.

Example: Ideal body weight of a woman 170 cm tall = (170 – 110) · 1.15 = 69 kg.

How much does one weight weigh on the simulator?

Particularly robust frame construction

Increased reliability of the mechanism

Painting in any color

Painting is resistant to external influences

Tiles for block-type exercise machines are represented by working weights from 5 to 50 kg (in increments of 5 kg). The selection of the required weight is carried out by moving the metal clamp. The weight of one training plate is 5 kg.

The load stack kit includes: weight plates (9 pcs.), guides, special rubber shock absorbers and a central flute for forming the final load.

Weight plates for exercise machines are equipped with two Teflon bushings that ensure smooth and quiet sliding along polished guides. In this case, additional lubricants are not required.

Weight plates for exercise machines are made from the strongest steel. For quieter operation, they are covered with abrasion-resistant rubber. The price of the weight stack is 950 rubles. for a separate load element.

Particularly robust frame construction

How to choose a strength trainer

Free weights

When choosing devices under its own weight, pay attention to the following indicators:

1. Permissible user weight. Give preference to models with medium or high weight (120-200 kg).
2. The maximum weight of key fobs that can be used to additionally load the user during training, so as not to harm either the person or the device.
3. The distance between the posts for fixation, which should be suitable for your equipment, body dimensions and room.
4. The function of adjusting the height of the stands, which is necessary for safe sports activities.
5. Adjustable bench angle to vary the load during exercise.
6. Built-in extras include a bottle holder, towels and soft, non-slip seat and grab rails.

Loadable

When choosing equipment for a loaded workout, pay attention to the following parameters:

1. Ability to adjust weight.
2. Non-slip rods and handles with special relief.
3. Material preference – steel.
4. The ability to combine equipment with a fitness station, rack or bench.

Block simulator

Models with built-in weights are purchased for working isolated areas of the body or universal devices. When choosing, pay attention to the general indicators:

1. The permissible weight of a person who exercises on the machine. Professional models are designed for 150+ kg.
2. The permissible weight of equipment and key rings that can be used in the lesson without harming health and equipment.
3. The build quality and material of the device, screw mechanisms and regulators.
4. Built-in cables and tension regulator.
5. Load correction system and the ability to repair or replace blocks.
6. Built-in protective caps and regulators.

General recommendations

• Before purchasing, determine your training goal and select the right type for isolated and basic exercises.
• Pay attention to the installation location of the device and select professional or small semi-professional equipment.
• When choosing a home model, make sure that the permissible weight of the person exceeds your own by ten kilograms.
• Make a purchase only in specialized stores, order the initial debugging of the device.

Before purchasing, test the equipment for the basic exercises you intend to perform. You cannot buy a machine if it restricts movement, is too big or small, or is not adjustable.

• Pay attention to the manufacturer and place of manufacture, international quality certificates.
• Inspect the structure, spare parts, and loads. You cannot purchase a device if it is damaged or if it is not made of steel. Check the quality and strength of the cables and bearings.
• Pay attention to the set of additional equipment, what is included in it, what weights and devices you will use, and which ones are missing.

Find out whether it is possible to purchase additional missing parts and whether they are suitable for this brand and type of equipment.

question about hardware

#1

#2

• Posts: 4932
• Registration: 01/11/06
• From: Saratov
• Weight/Height: 110/172
• Experience / Age: 10/26
• Who: builder

#3

• From: Moscow region.
• Weight / Height: height / 190
• Experience / Age: 31
• Who: drisch

Modified: DenEr, 05/14/2006 - 18:04 PM

#4

• From: Swamp
• Weight / Height: 109kg/176cm
• Experience / Age: 27/40
• Who: Beachgoer

For a long time I wanted to know in the leg press the weight of the platform should be calculated? If necessary, how much?

#5

• From: Moscow region.
• Weight / Height: height / 190
• Experience / Age: 31
• Who: drisch

Modified: DenEr, 05/14/2006 - 20:31 PM

#6

• From: 127.0.0.1
• Weight/Height: 90/173
• Experience / Age: 30
• Who: athlete

#7

• From: Saratov
• Weight/Height: 110/172
• Experience / Age: 10/26
• Who: builder

#8

#9

#10

• From: Ukraine, Lviv
• Weight/Height: 90/175
• Experience / Age: -/25
• Who: bodybuilder

#11

• From: Saratov
• Weight/Height: 110/172
• Experience / Age: 10/26
• Who: builder

#12

• From: St. Petersburg
• Weight/Height: 69/180
• Experience / Age: 1.5/26
• Who: fitness

#13

• From: Ukraine, Lviv
• Weight/Height: 90/175
• Experience / Age: -/25
• Who: bodybuilder

To: Alchemist Well, why not count it? Then let's not count the vulture either! Subtract -20 from all results...

Could be so. if you want) But let's not mix free weights and block devices... When working with barbells and dumbbells, there are no blocks, no slats, no tensioners that remove part of the load from the projectile... that's why their weight is added to the working one... and the total weight is calculated projectile. Moreover, the weight of a competition bar is standardized and the same all over the world.. There are no such requirements for exercise machines.. therefore, each manufacturer has the right to pervert, as he sees fit, his work: construction, materials, design.. that is why the weight of the structure will also change ..

If you adhere to your logic for calculating weight, then you will have to subtract the weight of the handle from the weight of the vertical block pancakes, and there are many different handles. So it turns out that you have to spend half the training session with a calculator. And that’s not really why we go to the gym...

So it’s easier to score X on these 2-10 kg. and count the net weight as pancakes.. who knows, he will understand whether it’s a lot or a little you pressed in the last approach..

#14

• Weight/Height: 95/174
• Experience / Age: 10/30
• Who: not an athlete

So it’s easier to score X on these 2-10 kg. and count the net weight as pancakes.. who knows, he will understand whether it’s a lot or a little you pressed in the last approach..

#15

Table of the maximum permissible body weight of Egorov-Levitsky

This technique does not have one recognized author, and there is no need to use any formulas for calculation. You just need to find out your height and compare your current weight with the proposed table. It does not indicate the ideal weight for a figure, but the maximum allowable for a given height and age.

Based on the data in the table, we have that if a man is 40 years old with a height of 178 cm and weighs 87 kg, then this is quite normal, since it is less than the permissible threshold. When compiling this table, gender, age, and height were taken into account. But we don’t see the lower limit of weight here. But the table is intended to reveal the fact of excess weight, and not its lack. This approach can be considered the most complete and balanced.

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How to choose a working weight for training - a guide

The material was prepared by the site team with the support of our experts: athletes, coaches and nutrition specialists. Our team >>

Reading time: 6 min.
1. For those who are in the hall for the first time
2. Example for beginners
3. After a long break
4. Bench press example
5. Weight selection during training
6. Dependence of weights on training goals
7. What to do for girls
8. What to do during a plateau
9. Practical advice

The basis of any workout in the gym is the working weight and the number of approaches. These are two inseparable concepts, so we will consider them within the same topic. Below we will analyze the principles and rules for selecting weights for different categories of exercisers.

For newbies

Beginners who come to the gym for the first time should not focus too much on working weight. It is advisable to take a light weight and learn the technique of performing bench presses, deadlifts and squats. This is explained by the fact that with a significant load it is almost impossible to learn how to perform the exercise correctly. At the same time, with a light weight it is quite easy to work in the correct amplitude and remember the movements. As a result, after a few training sessions, the beginner will bring his body movements to automaticity, without thinking about the correct execution of the exercise, regardless of the weight of the burden. This will allow you to further increase the load, achieving good results in building an ideal body.

For those who are in the hall for the first time

If this is your first time coming to the gym, you need to take into account your preparation. Often there is none at all. How to determine the working weight in this case? So far, no way.

People go to swing because they “already have the urge.” Therefore, the first training session is a very important moment. If you get a bad impression from (or after) her, you won’t come here a second time.

Usually the number of approaches and weight are selected by the trainer. Wait! Does the trainer have the necessary education and courses? Or is he just a home-grown muscleman who has achieved rapid progression through bad means? They are the ones to be afraid of.

The first training session should be an introductory one. We recommend not selecting weights yet, but taking what is not heavy for you at the moment. That is, if it’s a barbell, then it’s one that you can easily lift. After all, you will be lifting the barbell repeatedly, so even the weight that seems too light to you for one concept will put a noticeable load on the muscles. This is important not only for beginners, but also for guys weakened by a long break.

So, why is it important to work with minimal weights in the first workout:

• Your muscles don't know what hardware is.
• You don't have enough stamina yet.
• You don't know the technique of doing the exercises.

Simply put, you will easily get a sprain, or your muscles will be sore for a week after training. Believe me, after this the second time you are unlikely to want to come to the gym.

Correct selection of weights at the first visit - an empty bar for bench presses, dumbbells 2-5 kg ​​for other exercises. If you want to squat, use an empty bar. Learn technique! And if the trainer tells you that the weight is light and you need to add more, don’t listen to him. This is the first training session.

There have been many cases when, after such training, a person has a fever for a week, and he cannot bend or straighten his arms. Why do you need this?

The first workout is a minimum of weights. The same goes for the number of approaches. We recommend doing 2 approaches. But you can get the program from the trainer. Or have a trainer show you what to do that day.

Example for beginners

The trainer told you to do 3 sets of all exercises. Reps: 10-15. Your task is to do 2 sets with the same number of repetitions. For bench press/squat/deadlift, it is better to take an empty bar or add 10 kg. Arm flexion-extension, dumbbell press – 5-6 kg. And isolated shoulder exercises are best done with 3-4 kg. You will understand why.

If everything comes very easily, most likely you are doing it wrong. In the case of dumbbell lateral raises, for example, if it’s easy for you, then most likely you bend your arms too much, or you haven’t turned your elbows up. Incorrect technique is easier to do. Remember!

How do they affect the effectiveness of classes?

In practice, many athletes have become convinced of the effectiveness of weights.

The use of these sports equipment refers to cardio-stimulating exercises, not strength exercises. This means that weights help strengthen the cardiovascular system, lose weight, pump up muscles, and tone them. But they are not used to perform heavy loads.

Weights are capable of:

• Simplify the fight against excess weight. Many girls use weights to get rid of extra pounds. They greatly simplify the difficult struggle at the moment when the weight freezes at a certain point. Increasing exercise requires burning more calories. In addition, using weights does not necessarily mean spending a long time in fitness. You can run or walk with them, do housework, and so on.
• Increase endurance. The use of weights allows a person to develop endurance. This means that it can withstand heavy loads over a longer period of time. Endurance helps fight fatigue and also increases your chances of losing weight or achieving another goal.
• Pump up and tone your muscles. The most effective use of weights affects the muscles of the legs, including the thighs, as well as the buttocks and back. This is another reason why girls use weights, they help them get a beautiful figure.
• Improve blood circulation and tone the body. Proper increase in loads stimulates improved blood circulation. Thanks to this, the whole body is strengthened, not just the leg muscles.
• Help you achieve maximum results. If after training you no longer feel pleasant fatigue and tension in your muscles, then the effectiveness of the training is very low. To increase it, leg weights are used. Increasing the load and burden causes the muscles to work and strain more. Ultimately, this leads to improved results.

Weight selection during training

Now you know where to start training for the first time or after a long break. What to do next? And then we will learn to listen to our body and predict the desired weight.

The principle of any progress is to work at your maximum, “to failure.” The state of “failure” is a special feeling when you can no longer do a single repetition. Failure may occur earlier than planned if you choose too much weight. And later, if you made a smaller mistake.

For muscle growth, failure should occur within 6-12 repetitions. If less, you work on strength, if more, on endurance. Therefore, the weight is selected so that you can do at least 6 repetitions with it, but cannot do more than 12. How to guess this weight? By trial and error.

The first approach to any exercise is a warm-up. For example, before a bench press, you take an empty bar and do 15-20 repetitions with it. At this moment you can already feel how easy it is for you. You can compare this feeling with your last workout and roughly calculate the weight for this one.

When you start with light weights and gradually increase them, at some point you will get that precious number of pounds that you will work with until failure. We need to come to this.

This weight will increase from workout to workout. Slowly, but it will happen, believe me. Thus, when the required number of repetitions (6-12) and this weight comes easy to you, it’s a good sign to add 1-2 kg to the barbell. Or increase the number of repetitions if you do them less than 12. And then increase the working weight anyway, returning to the previous number of repetitions.

Finding the right weight right away, especially during the first workouts, is an impossible mission. That's why we start small. And the body itself decides what is enough for it and what is just right.

How to calculate ideal weight for women and men depending on age and height

The body changes over time - its energy consumption decreases by 10% every 10 years of life. Based on these considerations, approximately 10% of our weight is added to our mass every 10 years. First, these are the same 5-7 kilograms relative to the ideal weight, and then - relative to current indicators. So you should also lose fat carefully, starting from the already mentioned 10%, but already within a year. Yes, and it’s better to strive not for the figure indicators at the distant age of eighteen, but to calculate your new optimal weight. There are several completely scientific formulas for this. Although they will not give the exact value of your ideal , they will indicate the desired reference point .

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Dependence of weights on training goals

When selecting weight, you can focus on the following criteria:

• If your goal is muscle and mass growth, failure should occur at 6-12 repetitions, as mentioned earlier. If you hit, say, on the eighth repetition, try doing the next workout 9. Then 10, 11, 12. After you complete 12 sets, add weight to the barbell.
• If your goal is to increase strength, the weights taken are more significant. Failure should occur before 6 repetitions. And you need to do few repetitions in the approaches.
• If you're doing endurance work, the weight used is reduced so you can do more reps. Failure should occur not at the 12th repetition, but at the 30th. In general, it’s better to go jogging. In your case, it is important to choose the type of sport, not the number of kg.
• Recovering from sprains requires light weights. You need to exercise for a very long time (months) with light weights, strengthening the healed ligaments. Haste is dangerous and inadvisable.

Manufacturers of strength training equipment

Body Craft

A company that specializes in the production of power semi-professional and professional models. Production is located in the USA, and products are sold all over the world.

Operating principle: loadable and block models. The company also produces electrically powered cardio equipment.

Body Sculpture

The company was one of the first to produce strength training machines of block, self-loading and loaded types, as well as with free load. The difference is a reduced price and compliance with international quality standards.

Production is concentrated in Taiwan. Products are sold in America, Europe and the CIS. Strength and cardio models are available.

Body Solid

The company specializes in producing all types of exercise equipment: from home to professional. Models with free and block type are being developed.

The difference is the release of professional multifunctional models, which are intended for comprehensive training of the whole body. Sales of products all over the world: America, Europe, Asia, Africa and Australia.

Bronze Gym

The company produces models for semi-professional and professional fitness and weight loss. The difference is the development of electrically driven exercise equipment, which is aimed not at gaining body weight, but at burning extra calories.

Brumer

The company specializes in the manufacture of semi-professional and professional strength and cardio exercise equipment with electronic drive. The difference is a number of additional options (for example, wide adjustment of the angle of inclination).

The products are used at home and in fitness rooms. Sold in the European Union, CIS. Manufactured in Germany.

DFC

The company specializes in the production of equipment for fitness rooms and professional use. Its special feature is the production of small-sized equipment that athletes use at home.

Models for classes are available under their own, loaded or block type, as well as with an electric drive.

Hastings

The company produces power products and accessories for models. Specializes in professional equipment for athletes who take part in the Olympic Games.

Models are available with free, loaded or block type. The difference is the average price range of the equipment and high quality. Equipment can only be purchased from an official distributor.

HouseFit

A company from Russia that specializes in home strength and cardio equipment. Available in free-load, self-load and block-load models.

The difference is the production of products for the home and the fitness room, with small dimensions and protective elements for the safety of users with zero level of training.

Kettler

Manufacturer of professional and semi-professional equipment from Germany. The difference is the average cost of inventory and high quality materials.

They pay attention to power models with free, self-loading, and they also produce block equipment for professional classes. The products are designed specifically for bodybuilders.

Matrix

The company specializes in producing models with built-in and free load types, benches and racks. The difference between the products and competitors is the design. The company pays attention to the professional segment of the market, selling products for athletes and fitness clubs.

Oxygen

The company specializes in the production of models for home bodybuilding. The difference is the reduced dimensions and weight of the equipment, attention is paid to appearance, smooth surfaces and the absence of sharp corners and protrusions.

Powertec

Professional and semi-professional models are produced for fitness centers and bodybuilders. The difference is the high quality of steel and additional accessories. Multifunctional devices for complex exercises are sold.

Sport

The company specializes in the production of models for semi-professional training at home or in the fitness room. The difference is the average price range and high-quality materials. All types are produced according to operating principle and class.

Elite

Professional models for bodybuilders, which are installed in fitness rooms. Specificity – high threshold of gravity of a person and projectiles. Combination of several places in one rack, multifunctional compartments.

Loadable, block and self-loading models are produced.

What to do for girls

It doesn't matter what gender you are. The mechanism of muscle progress is the same for everyone. The weights will just be different. A man squats with a weight of 100 kg, and a woman - 30-50, for example. The feeling is the same, the refusal is the same. The principles are the same, so feel free to use the above recommendations.

A separate article on our website is devoted to choosing the weight of dumbbells for women.

Quetelet index (allowable body weight)

Index = weight in grams / height in centimeters.

This method also allows you to evaluate your existing height relative to the classic body mass index (BMI) described below. And the author of both approaches is the same. The result obtained must be compared with the table, which also takes into account body type. And determining its type is quite simple - you need to stand in front of a mirror, pull in your stomach as much as possible and apply two rulers or just your palms to the pair of lower ribs. This creates an angle. If it is blunt, more than 90 degrees, then the physique can be considered large. If the angle is close to straight, then the physique is normal. An acute angle gives reason to consider you thin.

So, if a 40-year-old woman of normal build with a height of 170 cm weighs 60 kg, then her weight-height index will be 60,000 / 170 = 352 units. Judging by the table, this is a completely acceptable ratio of weight, height and age. But if the woman were thinner, she might find herself overweight.

The formula inspires confidence in its ability to take into account many factors: height, physique, age. This method of calculation can be used for any height, but you just need to objectively approach the assessment of your physique. And approaching the upper limit of the boundary index by 5-10 points is already a reason to think about your diet and activity regimen. Perhaps you need to start moving more.

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