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  • Matt

Resistance Machines

Resistance Machines can be excellent as part of an exercise programme for general health and golf performance goals. Of course, I am a big fan of free weights, and for some people, it should make the bulk of their training. But for many people, resistance machines can be beneficial.


If you are new to resistance training, with many machines it can be a safe way to start, particularly if you have limited assistance or help. Machines can often help focus on the right muscles and help perform movements in a control position (sometimes).


If you started using training with just resistance machines and have been for a while, then I would recommend trying to incorporate some free weight exercises (dumbbells, barbells, kettlebells etc) into your workout too.


And of course, there can be benefits of free weight exercises too, but more on that another time. Don't be scared to use machines as part of your strength training programme. The most important thing is that you follow a programme, aim to improve strength with progressive overload.


For example,

Leg press machine

week 1-2 = 2 sets of 12-15 (working on improving range of motion and feeling thinking about where you feel it the most)

week 3-4 = 3 sets of 10 (focus on controlled tempo, 2s eccentric/lowering, and 1s pause before pressing)

week 5-6 = 4 sets of 6-8 (focus on increasing load, being explosive from the bottom whilst maintaining full range)

week 7-8 = 4-5 sets of 5-6 reps (increase load whilst keeping good form)

week 9 = deload week, with 2-3 sets and 10% lighter weight.


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