Which is better: Machines or Free weights?
This is a frequently asked question since the development of weight machines in the modern gym. Dumb-bells and free weights have been around since Greek times and probably before in some form or another, so surely something this old cannot compete with the modern day development of the machine? Let’s take a look at the benefits of each and which option might be the best.
The Machines
The machines have been designed, in some cases, by real geniuses who have managed to replicate the perfect movement for your body. Take the seated chest press which used to be designed as a simple push out movement. Not anymore. Now they replicate the actual movement that is needed to get the most from the chest. They create the movement making an arch, so that the hands join together at the end of the push out. Having this controlled movement also allows the user with not much knowledge of training technique to get it absolutely right every single time.
So the advances in design are really showing now, but what else can they offer? Good back support and body support, so that those users with minor injuries can still workout without aggravating them. The machines also give you a huge range of resistance options without taking up large amounts of room. Some of the most clever set-ups allow small increments of weights to be added to the main weights giving the user a much larger range of weights than your standard machines.
Another significant advantage of machines is that with clever pulley and cam designs they are able to maintain the same resistance throughout the movement, whereas the free weights will lose some resistance during the movement, due to the laws of gravity and their effect during the exercise. A final benefit that the machines have over the free weights is partly due to the support they offer and that is that you can push yourself much more on the machines. You will be able to lift or push much more weight without the need of a training partner to watch your every move allowing you to train a specific muscle much more intensley. If you can think of a muscle you want to train then they have designed a machine for it, so with machines you can have a full body workout knowing that your technique is going to be perfect.
Free Weights
Free weights come in many different shapes, sizes and weights and range from my favourites the dumb-bells to barbells and medicine balls. Combine this with benches, Swiss balls and other paraphernalia and you can train any single muscle you want to.
The best part about free weights and the biggest advantage they have over machines is the functionality they have. By functionality, I mean that because they have a lack of support for your body like the machines, you have to use all the small stabilising muscles in your body as you have to do in completing all your day to day tasks. Free weights will automatically train these small muscles which the machines generally avoid. So the machines weakness is the free weights strength and vice a versa.
Free weights also allow you to work outside the confines that the machine causes, allowing you to adapt your exercise to the precise need of your body. However, they are also greatly limited by Newton’s law of gravity which will change the resistance throughout the movement. Although this isn’t all bad as we have to live with gravity throughout our lives and so again they are very functional. The downside is that you have to be very highly qualified to work with free weights and more than likely will still need someone to guide you through the movement.
The dumb-bells are not advisable to use for complete novices as the technique takes guidance to perfect and an understanding of how the body should work through the movement they are also not best for people with injuries without proper supervision as they can aggravate them without the proper support.
Lastly the free weights are most ideal for sports people of all types and all levels. Whenever you complete a movement in support it is very rarely supported like it is in a machine. It is much more free and similar to free weight exercise. It is best to train with free weights so that the supporting muscles get trained as well and therefore improve in strength and function to aid the improvement in your very own sport.
When to choose machines
- If you are a beginner
- If you are carrying an injury
- If you need to train one particular muscle
When to choose free weights
- If you are a regular trainer
- If you want to treat the body as a whole
- Sports people
- For a larger range of exercises
In Summary
The machines will allow you to work on a chosen muscle whilst being supported. The dumb-bells are much better for you, but take time to master. So neither is better per se, but it is up to the individual to choose the most appropriate.
If you are just starting out with a new training regime stay away from the free weights for the time being so that you can learn the movements on the machines first. For everyone else there is no right or wrong choice, but a good balance in your training of machine and free weights is best. Personally I find that if I start with free weights I can maximize the weights, when my supporting muscles start to tire then I transfer to use the machines, knowing that I will be supported throughout the movement and my supporting muscles will be rested. This advice is not going to be perfect for everyone but for my training it works out really well. Remember if you use free weights make sure where possible you get someone to "spot" you (watch you and ready to support you and take the weight if you lose strength – Beeble)
I hope this has helped you understand the benefits of each type of training and you will now enter the gym with new vigour and understanding. If you are not sure which you should be using then ask for the advice at your gym as my advice is general, whilst theirs, if they are good, can be specific for your needs.
