You absolutely need to put in at least 7% to get the free match. However, with no savings yet at age 32, you realistically need to be putting away more like 10-15%. It's simple math - it generally works out that putting away 10-15% of your income will help you accumulate enough for a stable retirement (compared to your pre-retirement income). Obviously, there are a lot of variables; age you start investing, income trajectory, performance of investment over time, etc.).
If putting away more than 7% would be financially difficult for you right now, consider starting at 7%, and then raising the percentage every time you get a raise.