Guides · 4 min read
Weight-stack, plate-loaded and cable machines: what's the difference?
Walk into any gym and the machines fall into three groups. Knowing which is which helps you pick exercises, set up properly and compare your numbers fairly.
Selectorised (weight-stack) machines
A tall stack of rectangular plates on guide rods, with a pin you move to choose the weight. Leg extensions, lat pulldowns, chest presses and most cable rows work this way.
- Good for: quick weight changes, beginners, training close to failure safely, isolating one muscle.
- Watch out for: big jumps between plates, and different brands feeling heavier or lighter at the same number.
Plate-loaded machines
You slide normal weight plates onto horns on the machine. Hack squats, many leg presses, and the chunky chest and row machines are often plate-loaded.
- Good for: heavy loads and small jumps, since you can add a 1.25 kg plate.
- Watch out for: the weight you load isn't the weight you move. Levers and sled angles change it, so only compare against the same machine.
Cable machines
A weight stack connected to a handle through pulleys. Functional trainers and cable crossovers have two stacks and adjustable pulley heights.
- Good for: steady tension through the whole movement and endless exercise variety.
- Watch out for: pulley ratios. On some machines the handle moves twice as far as the stack, so "20 kg" isn't 20 kg at the handle. Fine, as long as you compare like with like.
Logging them fairly
Log each machine as its own exercise, with its settings. Moving from a stack leg press to a plate-loaded one isn't a personal best or a slump; it's a different lift.
General information about training, not medical or personalised advice. If you have an injury or a health condition, check with a doctor or physiotherapist first.