If you’re new to the gym, figuring out the leg press machine where to put weight can be confusing. This guide will show you exactly how to load the plates correctly and safely, so you can start building stronger legs.
Using the leg press machine effectively starts with proper setup. Placing the weight in the wrong spot is a common mistake that can limit your workout or even cause injury. Let’s clear up any confusion and get you pressing with confidence.
Leg Press Machine Where To Put Weight
The weight plates belong on the weight horns or pegs attached to the sled of the machine. On a traditional horizontal or 45-degree leg press, you’ll see two metal posts or rods sticking out on each side of the moving sled. These are designed to hold standard Olympic or bumper plates.
Identifying the Weight Pegs
Look for the sturdy metal rods near the base of the sled’s frame. They are usally positioned symmetrically. Some machines have a single central peg, but the dual-side design is most common. Always check that the securing pins or clips are in place before loading.
- Dual-Side Pegs: Found on most leg press machines. You load plates onto both the left and right pegs to balance the weight.
- Center Peg: Less common, seen on some plate-loaded hack squat or vertical press machines. You stack plates on a single central post.
- Weight Stack: On selectorized machines, you simply insert a pin into the stack—no loose plates needed.
Step-by-Step: Loading Plates Correctly
Follow these steps to ensure you load the leg press machine safely every time.
- Secure the Sled: Start with the safety locks engaged or the sled in the parked position. Never load a machine that is free to move.
- Add Weight Evenly: If using dual pegs, always add the same weight to both sides simultaneously. Put a 45lb plate on the left, then immediately put a 45lb plate on the right.
- Use Larger Plates First: Slide the largest diameter plates (like 45s) onto the peg first, closest to the machine. This keeps the weight stable and the pegs from bending.
- Work to Smaller Plates: Add progressively smaller plates (25s, 10s, 5s) toward the end of the peg. This creates a secure, balanced stack.
- Secure with a Collar (if needed): Some machines have a spring clip or collar to stop plates from rattling. Use it if provided.
- Double-Check Balance: Visually ensure both sides are even before releasing the safety mechanism.
Common Mistakes to Avoid
Even experienced lifters can make errors when loading. Here’s what to watch out for.
Uneven Weight Distribution
Putting more plates on one side than the other is dangerous. It causes the sled to twist during the movement, putting uneven stress on your spine and joints. Always count the plates on each side.
Ignoring the Safety Locks
Failing to set the safety stops before loading or unloading can lead to the sled crashing down. This is a major cause of accidents. Make it a habbit to check the locks.
Using Damaged Equipment
Before you start, inspect the weight pegs for excessive bending or cracks. Don’t use a machine that looks compromised; report it to gym staff.
How Much Weight Should You Start With?
Choosing the right weight is crucial for progress and safety. It’s not about impressing others.
- Beginners: Start with just the sled (it often has no resistance) or very light weight. Focus on mastering the full range of motion and proper form.
- General Rule: Select a weight that allows you to perform 8-12 controlled reps with good form. The last 2-3 reps should be challenging but not impossible.
- Progressive Overload: As you get stronger, gradually add weight in small increments, like 10-20 pounds total (5-10 lbs per side).
Different Types of Leg Press Machines
Not all leg press machines are loaded the same. Here’s a quick breakdown.
45-Degree Leg Press
The most common style. You sit at an angle and push the weighted sled upward on rails. Weight pegs are clearly visible on the sled. You load plates directly onto them.
Horizontal or Seated Leg Press
You sit upright and push the sled straight out away from you. The loading mechanism is very similar to the 45-degree version, with pegs on the sled itself.
Selectorized Leg Press
This machine uses a weight stack with a pin. You don’t handle loose plates. Simply choose the weight by inserting the pin into the desired plate in the stack. This is great for quick changes.
Vertical Leg Press
You lie on your back and press the sled vertically. These often have a central weight peg or are selectorized. Because the weight moves directly above you, ensuring safety locks are set is absolutly critical.
Unloading the Machine Safely
How you take weight off is just as important. Always re-engage the safety locks after your set before you start unloading.
- Lock the sled securely in place.
- Remove the smallest plates from the ends of the pegs first, working your way inward to the largest plates.
- Continue removing plates evenly from both sides to maintain balance.
- Never leave a loaded machine unattended if you’re finished. Rack all your weights.
Why Proper Weight Placement Matters
Correct loading isn’t just about rules; it directly affects your workout and safety.
- Safety: Prevents the sled from jamming or tipping, protecting you and others around you.
- Machine Longevity: Even loading reduces wear and tear on the guide rails and bearings.
- Effective Training: Balanced weight ensures the resistance targets your leg muscles evenly, promoting symmetrical strength development.
- Control: A secure stack of plates minimizes distracting clanging and shifting during your press.
FAQs: Leg Press Machine Weight Placement
Where do you put weights on a leg press?
You place them on the designated weight pegs attached to the moving sled. On most machines, there’s one peg on the left and one on the right side of the sled for balanced loading.
How do you add weight to a leg press machine?
First, lock the sled. Then, add identical plates to both the left and right weight pegs, starting with the largest plates first. Secure the stack with a collar if available.
Can you put to much weight on the leg press?
Yes, absolutely. Overloading can strain your joints, particularly your knees and lower back, and compromise your form. It also risks damaging the machine’s structure. Always prioritize control over amount of weight.
Do you count the sled weight on a leg press?
It depends. Some sleds have significant resistance (like 75-125 lbs), while others are counterbalanced and feel weightless. Ask gym staff or check the manufacturer’s label. When in doubt, assume the sled provides some base resistance.
What if my gym’s leg press machine feels different?
Different brands and models have varying feels due to sled weight, rail angle, and friction. Always perform a light warm-up set with no extra plates to get a feel for the specific machine your using.
Final Tips for Success
Mastering the leg press machine where to put weight is your first step. Remember, consistency and proper technique are far more important than the number on the plates. Start light, focus on a slow and controlled motion, and always listen to your body. If your unsure, don’t hesitate to ask a certified trainer at your gym for a quick form check. They can provide personalized advice to ensure your getting the most from this powerful exercise.