Free Weights vs. Machines

There has been an ongoing debate between athletes and coaches about the difference between using free weights vs. machines for years. There are those that believe the free weights are the only ones that give your muscles work through the entire range of motion while others believe the machines help control the movement and reduce the risk of injury. Let’s examine the pros and cons of each.

An integral part of any weight lifting program is safety. Becoming injured while weight training only defeats the purpose of using weights, which is to increase strength, stability, power and reduce the risk of injury in your sport. If you are new to strength training or if you are working out alone, the variable resistance machines are your best bet. While the machines are definitely a viable option for serious weight training they are the best for the beginner, recreational athlete and senior.

When evaluating the differences between free weights vs machine, the resistance machines are considered best for rehabilitating injured athletes since they control the movement and isolate muscle groups best. However, the machines aren’t a one size fits all. If you are small or tall you will take time adjusting each of the machines to fit your size as best it can. This leaves you using a machine that isn’t mechanically efficient and possibly injuring yourself.

Machines can also get boring. You do the same exercise the same way each and every time. This bores your brain and your muscles, no matter how safe you are. There are ways to combat this boredom by varying the routine and order in which you do the exercises. You also may find that the machines get filled the quickest when the gym is busy. You may have to workout during off times or integrate a few free weights into the routine to keep moving through your workout.

When comparing free weights vs. machines you can’t overlook the research that has shown that free weights promote quicker strength gains because they require more balance and coordination than the resistance machines. They work the muscles through more of the range of motion and use more of the muscle groups than the machines. Free weights are also considerably less expensive since you can perform a complete strength training routine with a few dumbbells.

However, using free weights vs. machines requires the use of a spotter and often results in more injury than the use of machines. Sometimes this is due to the desire of the athlete to increase the amount of weight faster than is appropriate. When too many weights are added to a resistance machine the muscle fails and you don’t lift the weight. When too many are added to free weights you can lose the dumbbell, injure or pull muscles while trying to regain control of the weight. Very careful instruction is necessary to master the art of using free weights.

The consideration between free weights vs. machine also includes the idea that you are building a program for your life. Given that you may want to consider a routine that doesn’t require fancy equipment or a gym to complete 3 times each week.

It would appear that the best way to work your muscles are the free weights but that the education and requirements of free weights may make machines more palatable. The choice for your workout ultimately falls on your shoulders. Only you will know if you need a workout with more stimulation, more safety for your joints, or more flexibility.

Resources:

AskMen: Free Weights vs. Machines

http://www.askmen.com/sports/bodybuilding_100/141_fitness_tip.html

Military: Should I Use Free Weights or Machines

http://www.military.com/military-fitness/weight-training/should-i-use-free-weights-or-machines

Active: Strength Training Free Weights or Machines

http://www.active.com/fitness/articles/strength-training-free-weights-or-machines

MayoClinic: For Weight Training is it better to use free weights or machine weights

http://www.mayoclinic.com/health/weight-training/AN01023

AceFitness: Free Weights vs. Strength-Training

http://www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2655

McKinley Health University of Illinois: Free Weights vs Resistance Training