If you’re new to the gym, figuring out how much weight on cable machine exercises to use can be confusing. It’s a common question, and the answer isn’t the same for everyone. This guide will help you find the right starting point and show you how to progress safely.
How Much Weight On Cable Machine
There’s no single perfect weight for any cable exercise. The right amount depends on your strength, the specific exercise, and your goal for that workout. A good starting point is a weight that allows you to complete all your reps with proper form, but feels challenging by the last few.
Factors That Determine Your Starting Weight
Several things influence how much weight you should pull. Ignoring these can lead to picking a weight thats too heavy or too light.
- Your Experience Level: Beginners should always start lighter to learn the movement.
- The Specific Exercise: You’ll use more weight for a cable row than for a cable tricep pushdown.
- Your Rep Goal: Are you aiming for 6 reps (heavier) or 15 reps (lighter)?
- Muscle Group Size: Larger muscle groups, like your back, can handle more load than smaller ones, like your shoulders.
A Simple Step-by-Step Method to Find Your Weight
Follow this process for any new cable exercise. It’s the safest way to find your working weight without guessing.
- Set the weight stack to a very light load. For most adults, this might be between 10-30 lbs.
- Perform 10 slow, controlled reps with perfect form. Pay attention to how it feels.
- Ask yourself: Could I do at least 5 more reps with good form? If yes, add a small increment (10-20 lbs) and repeat.
- Continue this until the last 2-3 reps of a set of 10 feel genuinely challenging. That’s your starting point.
Why Perfect Form Comes First
Adding to much weight before you master the movement is a recipe for injury. The cables constant tension demands control. If you see yourself swinging your body or using momentum, the weight is to heavy. Reduce it immediately.
Weight Guidelines for Common Cable Exercises
These are general ranges for someone with some beginner to intermediate experience aiming for 8-12 reps. Use them as a rough reference, not a rule.
- Cable Bicep Curls: 20-50 lbs
- Cable Tricep Pushdowns: 30-60 lbs
- Lat Pulldowns: 50-100 lbs
- Cable Rows: 60-110 lbs
- Cable Chest Flys: 15-40 lbs per side
- Face Pulls: 20-50 lbs
How to Know When It’s Time to Increase the Weight
Progressive overload is key to getting stronger. But you shouldn’t increase the weight randomly. Here’s when it’s the right time.
- You can complete all sets and reps for two consecutive workouts with energy left over.
- Your form remains flawless throughout the entire last set.
- The workout no longer feels as challenging as it did initially.
When you increase, do so by the smallest possible increment, usually 5-10 lbs. Then test it using the step-by-step method again.
A Common Mistake With Cable Weight Selection
Many people forget that the starting position matters. For exercises like a cable row, if you start with your arms fully extended, the weight stack may lift slightly off the stack. This reduces the actual load. Always start from a position where the weight is resting fully to ensure consistency.
Adjusting Weight for Different Fitness Goals
Your target rep range changes based on wether you want strength, muscle size, or endurance. Your weight will change accordingly.
- For Strength (1-6 reps): Use a heavy weight that makes 6 reps very difficult.
- For Muscle Growth (6-12 reps): Use a moderate weight that brings you close to failure within this range.
- For Muscular Endurance (15+ reps): Use a lighter weight that you can sustain with good form for many reps.
FAQ: Your Cable Machine Weight Questions Answered
Q: Why does the weight feel heavier on some cable machines?
A: Different brands and models use different pulley systems. Friction and mechanical advantage can vary. Always focus on how the weight feels, not just the number.
Q: Is the weight listed on the stack accurate?
A: Usually, but not always. It’s a guideline. The actual resistance can be affect by cable wear, pulley condition, and if the stack starts from a resting or lifted position.
Q: How do I adjust weight on a dual-adjustable pulley machine?
A> Each side is independent. For unilateral exercises (one arm at a time), set each side. For bilateral (both arms), ensure both stacks are set to the same weight for balance.
Q: My gym’s machine only goes up in 20-lb increments. What if that’s to much?
A> You can make it lighter by attaching a resistance band to the handle and anchoring it below to take off some tension. Or, focus on slowing down the rep speed to make a lighter weight more challenging.
Q: Should I use the same weight for every set?
A> Not necessarily. Many people use a “warm-up set” with lighter weight, then perform their “working sets” at a higher, consistent load. If you get fatigued, it’s okay to lower the weight slightly on later sets to maintain form.
Finding the right weight on the cable machine is a skill that improves with practice. Start conservatively, prioritize moving well over moving heavy, and increase slowly. Listening to your body and tracking your progress are the best tools you have for long-term success.