One of the most difficult questions I get asked is “which is better? Free weights or weight machines?” Personally I prefer free weights, but they both have their advantages and disadvantages and I prefer to leave the choice up to the individual ultimately. My advice is to always try both and decide which works best for you and helps you achieve your goals. Your level of experience and the resulting confidence may also play a role in your final decision.
I prefer free weights primarily because they incorporate many of the other stabilizing muscles required for you to perform the various exercises, which results in more overall muscular gains. I don’t train to build mass. I’m not interested in competing for any bodybuilding titles, so my goals in training are very different. As a martial artist, the free weight exercises I do are designed to mirror the movement patterns I need for my sports (Judo, Karate, Aikido, Kendo). I work out to develop strength, but I also train to improve explosive power and flexibility. For all of those reasons, using free weights gives me a lot more freedom and flexibility in terms of the number of exercises I can perform without even changing equipment, but with a few minor adjustments I can work the same muscles from several different angles. In addition, free weights are portable, unobtrusive and don’t require World Bank funding to purchase.
The down side, which I don’t really consider a downside at all, is that it requires more balance from you while using the weight. This is potentially dangerous, but as I said, it can help develop other muscles used to stabilize you and the weights. If you’re just starting off, avoid lifting too heavy too early and make sure you use proper technique to avoid injury. It won’t hurt to train with a partner or spotter either, for the same reasons.
Another disadvantage is that free weights make it difficult to isolate certain muscles, but again I don’t know how much of a disadvantage that is, because it really ensures that you develop your technique in order to get the desired results. Free weights also encourage the tendency to use their momentum, rather than deliberate lifting, which works the muscles better. Even I fall victim to the practice every now and again.
One of the main arguments offered by proponents of weight machines is that they’re safer, but if you’re not careful you can injure yourself as easily on a machine as with free weights, but generally they are a good starting point for first time weight users, to learn good technique since you can’t really use momentum to cheat... Some of them are better at helping you isolate specific muscles, and this is especially important if you have very specific goals. Some people argue that it’s less time consuming to use machines because it’s simply a matter of hopping off one and onto another, or sticking a pin between resistance levels. But I can argue as easily, that using free weights is just a matter of dropping a pair of dumbbells and picking another pair up.
The fact that most machines run on a track makes it difficult to develop your stabilizer muscles and a lot of them are limited to just one exercise or set of exercises. In addition machines are often one size fits all and depending on your size or weight, certain ones may not be easy or comfortable to use.
As I said I prefer free weights, but I use a machine as well. If you’re new to weight lifting I’d recommend the machines for the first few weeks of your programme, to avoid injury and to develop proper technique. They will help you avoid the coordination issues that come with using free weights. This can be daunting for some people who may also become discouraged and give up. My preference for free weights developed over time, and after experimentation with both, and I encourage you to use both for variety. Either way good technique is key to seeing gains and avoiding injury. And however you choose to go, remember to go light and be safe.
ABOUT THE AUTHOR; Kendal Burton is a Certified Personal Trainer, Yoga Instructor & Sports Nutrition Specialist. For more health and fitness tips “friend” us on Facebook, or join our free fitness community. If you have any questions, or a topic you’d like us to address email us at mail@edgepersonalfitness.com
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