The post-pandemic world has become more willing to embrace virtual experiences than ever before, and it's no different when it comes to hitting the gym. For many, the convenience of having access to the gym right at home adds a level of motivation for them to stay active. And despite life returning to normal, many are still experiencing the desire to take on a hybrid approach when it comes to their exercise routine.
But working out at home alone means there's no one to motivate or spot you. With the experience and expertise of a trainer or the guidance and supervision of a spotter, the chance for injuries decreases exponentially. According to Jon Gregory, founder of the Australian connected fitness system Vitruvian, having that support system is crucial to progress and safety.
"If you are training at a gym by yourself and you are working towards your one rep max, you would want to be training with a spotter as it's really important as there is the potential you might "fail" at the lift. In which case you need someone who can help you get the weight back down to stop you from crushing yourself or tearing a muscle, especially with an overhead or over chest lift," he says.
Vitruvian's smart weight system is said to be able to take the guesswork out of the safe weight for its user, eliminating the need for in-person training or a spotter. The digital smart weights range between 0 to 200 kg and can adjust automatically as it assesses your progress at every rep according to your performance.
Between trying to figure out what weight beginners should start lifting to how to increase resistance progressively, Gregory shares his take on how smart weight systems can make working out solo a more fulfilling experience.
For individuals just starting, what are some ways to pinpoint how much weight they should begin with?
The weight that you use will depend on what your goal is for the workout. If you are looking to do more of a strength endurance workout, you would need a weight that you could lift 12 or so reps with without fatiguing to failure, whereas if you are looking to do fewer reps and higher weight, you would go heavier with the load that you use.
For the heavier-weight option, choose a weight with which you feel comfortable. Perform a few reps to warm up your body and get used to the machine's motion, and then once you are comfortable, you can add more weight. The beauty of digital weight is that you can increase the weight on the app to add more load. Traditionally, at a gym, you would have to stop and add weight in predetermined increments of weight plates; for some, that might be too little or too much weight. With digital weight, you can set it to whatever you want it to be. You can also activate the adaptive weight mode, which progressively loads/deloads weight in 0.5 to 3 kg increments (your choice), simultaneously pushing and supporting the user in each rep and helping them achieve results more effectively and efficiently.
How does the digital weight concept fit into at-home fitness?
With digital weight intelligence, you can lift up to 200 kg with the machine acting as your spotter.
The Vitruvian machine works in tandem with an app that tracks your rep range and your previous lifting weight. If the device detects that you are struggling or your rep range is slipping, it will automatically release the weight so you can safely reset it before continuing your workout. The machine measures your movement 1000 times per second and rapidly adjusts and deloads if you're struggling.
What are some of the benefits of training using a digital weight system versus traditional gym equipment?
Firstly, you don't need to stop and re-stock the bar or change dumbbells every time you want to change the weight you are lifting. Instead, you can change the weight in your app. You are not forced to go up in fixed 2.5 to 5 kg increments at a time because that is all the weight that is available. Instead, you can go up as little as you like with digital weight. You can set it to adaptive mode so the weight increases with every rep until failure. You can lift as heavy as you want without a spotter. And it's important to note that the app records everything you have done and achieved, allowing you to see how you are tracking to help you improve and get results.
In a traditional gym setting, how would one determine how much they should go up in weight and when? How does the digital weight system approach this issue?
Without a personal trainer or the confidence to know how much you can lift, we recommend starting with a weight you can lift and then gradually adding the smallest plate incrementally until you see what you can lift. Generally, the smallest amount of weight you can add at a gym will be 2.5 to 5 kg. However, with digital weight, you can set it to keep going up by 1 kg until you can't really lift it anymore. This is a great way to determine how much you can lift based on the goal of the workout. It also means that if you are between the weights you would lift, you can still go heavier without committing to a more significant step.
What are some of the main risk factors and common injuries associated with weight training, and how can digital weights lower the chances of this?
The big ones would be injuries from dropping the weight on you, poor form when lifting the weight, and muscle tears from not having a spotter who could help you lower a weight that was too heavy for you.
What are some pros of having a spotter or trainer versus using digital weights? Can digital weights eliminate the need for a trainer, or should they be used in conjunction?
It is great to have another person there to help you train. It can be very motivating, and it is great for safety. However, people can get distracted. Digital weight does not get distracted. Both work, though, depending on how you want to train. Some people may enjoy the social aspect of training with a mate at the gym, but if they can't make it every day, a machine like Vitruvian can fill the gaps. Other people may not have time to go to the gym so Vitruvian would be better for their lifestyle.
Also see: Try these tricks to become a better spotter