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Choosing equipment at the gym can be intimidating because there are so many options. However, there’s no need to be overwhelmed, as every machine or piece of equipment you see at the gym has a specific use case.

A popular type of gym equipment is plate-loaded machines. Like any other piece of gym equipment, these machines have specific uses and alternatives that may produce similar results.

The benefits of plate-loaded machines include the flexibility you are allowed when it comes to progressive overload. You have more control over how much more resistance you want to add to any given exercise, and you can lift as much as you want. You also have the ability to isolate certain muscles.

Continue reading to learn more about the importance of plate-loaded machines, their alternatives, and why you should implement them in your next training session.

What is a Plate-Loaded Machine?

A plate-loaded machine is a type of equipment created to hold weight plates (affiliate link) — the same type of plates you’d use with a barbell (affiliate link). So, instead of a weight stack in which you can insert a pin, a plate-loaded machine uses actual weights to create resistance. This type of equipment has so many benefits, and we’ll explore each of them soon.

What Plate-Loaded Gym Equipment Should You Use?

There are many types of plate loaded equipment, each of them designed for different muscle groups. Thanks to increased innovation in the fitness industry, you can find a plate-loaded machine for any body part you want to train. Many brands, such as Body Solid, TechnoGym, Hammer Strength, and Nautilus, dedicate a great deal of research toward making these durable machines.

Of course, equipment availability also depends on the gym you go to. Smaller, garage-looking gyms will have fewer machine options than bigger commercial chains like Planet Fitness. That said, let’s look at some popular plate-loaded machine options that can guarantee a great workout.

Upper Body

Plate-loaded chest press machine.
Plate-loaded lat pulldown machine.
Plate-loaded shoulder press machine.
Plate-loaded standing t-bar row machine.
Plate-loaded preacher curl machine.
Plate-loaded seated dip machine.
Plate-loaded pullover machine.
Plate-loaded row machine.
Plate-loaded lying chest fly machine.

Lower Body

Plate-loaded leg presses machine.
Hack squat machine.
Plate-loaded standing hamstring curl machine.
Plate-loaded lying hamstring curl machine.
Plate-loaded leg extension machine.
Plate-loaded standing calf raises machine.
Plate-loaded seated calf raises machine.
Belt-squat machine.
Pendulum squat machine.
Hip thrust machine.
Plate-loaded glute kick machine.

What is the Difference Between Selectorized Machines and Plate-Loaded Machines?

A selectorized machine is usually an alternative to a plate-loaded machine. This type of training equipment features rectangular weight stacks as its resistance. Then, users have to pick the weight they’re comfortable using by fitting a pin into any of the holes provided in the weight stack.

So, the simple difference between selectorized and plate-loaded machines is how each machine provides resistance. The former uses a weight stack, while the latter uses weight plates. If it’s that simple, do plate-loaded machines actually have any advantage over selectorized machines? Let’s find out.

What is the Biggest Benefit of Plate-Loaded Machines Over Selectorized Machines?

The biggest benefit of plate-loaded machines over selectorized machines is the flexibility they provide. For one, plate-loaded machines allow you to be more flexible with your progressive overload. You have more control over how much more resistance you want to add to any given exercise.

You can add any plate you want to a plate loaded line of steel - from one-pound plates to 45-pound plates. On selectorized machines, on the other hand, you can only stick to the resistance provided by the uniform weights on the weight stack. So, when it comes to increasing intensity, plate-loaded machines give you more options.

Additionally, plate-loaded machines allow you to lift as much as you can and want to. Many experienced lifters need more weight to get enough intensity to instigate muscle growth. Selectorized machines may not provide this much resistance because their weight stacks are not usually very heavy.

For example, a selectorized lat pulldown machine’s weight stack could be 225 pounds in total. If the user has progressively overloaded and is now so strong that they need more than 225 pounds to get a good lat stimulus, they would need to find an alternative. This is where a plate-loaded lat pulldown machine could help. With this option, you could just load the machine up like a york barbell, adding as many plates as you need and performing some intense sets.

What’s more? Plate-loaded machines are the sweet spot between machines and free weights. Even though you’re using a machine, the addition of weight plates gives the feel of free weights (barbells and dumbbells).

This is not to say that the resistance from plate-loaded machines is inherently better. It just means that people who like the “free weight” feeling would enjoy using plate-loaded machines a lot more than their selectorized alternatives.

Are Plate-Loaded Machines Effective?

Plate-loaded machines are great tools for strength and muscle gain. Because these machines allow you to use a lot of resistance, you can comfortably train hard, resulting in more gains.

Plate-loaded machines not only create room for strong resistance training, but they also allow you to train hard without a spotter. For example, if you fail on a hack squats machine, you could slowly let the resistance down, and the safeties at the bottom of the machine will hold the weights in place. This is different from an exercise like a barbell squat, where failing is a lot more dangerous.

Away from resistance intensity, plate-loaded machines are also a great option because they allow you to isolate specific muscles. Usually, plate-loaded machines have a fixed path of motion that allows you to focus on the body part the machine was designed for. This is especially useful if you struggle with mind-muscle connection or are trying to grow muscle in a particular body part.

Lastly, many plate-loaded machines have a direct correlation to sports and athletic training. They mimic athletic movements, and you can also adjust them to suit sport-specific training needs, enhancing functional strength and performance.

Final Thoughts

Plate-loaded machines can play an important role in any effective exercise program because they allow you to lift heavy weights safely. However, there is always the risk of injury when you ego lift or lift without proper form. Using plate-loaded machines is not an excuse to do either.

Also, other types of training equipment, such as free weights and selectorized machines, have their place in resistance training programs, too. In choosing training equipment, you have to experiment to find a balance between what works best and what you like. This way, you can best leverage gym equipment for optimal results.