Free Weights VS Machine
When you walk into any commercial gym, there’s going to be several different sections, each dedicated to a specific modality of exercise. You will likely find a couple rows of cardio machines, a sections with ‘free weights’ (often times dumbbells, kettlebells, benches & maybe a squat rack), a cable stack or two, and weight lifting machines. When it comes to weight training, there’s much debate over which is better - free weights, or machines.
First and foremost, let me get this out of the way - when you walk into Strength For Today, there is not a single weight lifting machine in sight. This isn’t because I don’t see the benefit of lifting with machines, but rather because (for the most part) machines are pretty self explanatory. The point of this blog is not to tear down lifting with machines - rather, the paint is simply to highlight the benefits and drawbacks of both.
So let’s do a little compare & contrast between the two. First and foremost, the biggest benefit of using machines - the simplicity of them. It doesn’t take a personal trainer to teach you how to use a machine. Usually there’s actually a picture on the machine itself to show how to use it, and what muscles they target. In contrast, the free weight section can often be seen as intimidating and many people just don’t know where to start. For someone who is new to resistance training, machines can act as a bridge to get them started.
Now, the biggest benefit of using free weights - and this one is a shock - free weights allow for a lot more … FREEDOM! This one is simple - when you step up to a machine, there is a set path and a set range of motion through which you will move the weight. Dumbbells & kettlebells, on the other hand, can be used for a wide variety of exercises, both to isolate a specific muscle group, as well as full body movements.
Second, machine weights are great for putting on muscle in a safe way. If a machine is designed well, you can typically target a specific muscle group, and progressively overload it over time simply my moving the pin down across the weeks/months/years. They don’t really give you the option to perform an exercise improperly and put yourself at risk. Free weights, on the other hand, if used with improper form, do carry more inherent risk.
That being said, when done properly, I am of the belief that free weights have a greater potential to increase overall physical abilities. When looking at weight training as a modality to live a healthier, more independent life for longer, machines are sometimes lacking because they (usually) don’t require the use of stabilizer muscles, and rarely do you have to use your entire body all in unison. Life is not lived using one muscle group at a time. Rather, we as humans often times have to use multiple muscle groups in conjunction, even for something as simple as standing up from a chair.
Finally, not all machines are designed well for all shapes & bodies. Typically, the manufacturers will design them for people who are average height and average weight. A machine that is designed for someone who is 5’10 may not be set up well for someone like me who is 6’9. Free weights, on the other hand, will never have that problem. There are no pre-set paths or ranges of motion that come with free weights.
As a Certified Strength & Conditioning Coach, I decided to set up my gym with all free weights for many reasons. I don’t believe there’s anything inherently bad about machines, but I would argue that at least mixing in a free weight exercise here and there would be beneficial.
