Free Weights versus Machines - Which is Better?

By Rick Morris

One of the most widely asked questions of fitness professionals is whether to perform strength training using free weights or machines. The answer? Read on.

THE BASICS

Until recent times, free weights were the only form of strength training available. The earliest athletes trained by lifting a newborn calf overhead every day. As the calf grew, the weight increased. That must have been the original progressive strength training routine. Weight stack machines were not available until the middle of the 20th century.

Modern freeweights take the form of various types of dumbells and barbells. Most dumbbells are one piece, single weight items. Some dumbbells are designed like barbells, with a central bar and removable weights that can be switched. The design with removable weights takes up less room and is usually less expensive, but takes more time to use because you have to change weights for each exercise.

Weight stack machines can be one of two types. Single exercise machines, designed for one movement or multi exercise machines that can be adjusted to perform several different exercises. Multi-use exercise machines are primarily for use in the home.

ADVANTAGES OF FREE WEIGHTS

The major advantage of free weights is that they are more efficient in strengthening the whole body. Most free weight exercises are performed in a standing position. The whole body supports the weight. More of the body's muscles become active when performing the exercise. Of equal importance is the fact that this "weight bearing" exercise promotes bone mineralization, which is important in preventing osteoporosis in later years.

When you lift a free weight, you are not just lifting the weight. You are also stabilizing the weight, or keeping it from moving in any other direction. This strengthens additional muscles in your body.

Another advantage of free weights is the ability to mimic real life or sports specific motions. Without the restrictive "guiding" of weight machines, the user of free weights can design an exercise that will closely mimic the real life motion that needs to be strengthened. 

DISADVANTAGES OF FREE WEIGHTS 

The major disadvantage of using free weights is safety. When performing a bench press with a barbell, the possibility exists of being "trapped" by the barbell if you cannot complete a repetition. You should always work out with a friend or have a "spotter" assist you when working with heavy free weights. Free weights require a greater amount of control by the stabilizing muscles. Complete control must be maintained when lifting heavy free weights to avoid injury to muscles and joints. The concept of "momentum" is also a safety issue. When free weights are in the eccentric or "return portion" of the exercise, the weight has built up momentum that your muscles must overcome. This put a large amount of stress on not only your muscles, but also your joints and connective tissues (tendons, ligaments). Technique and usage of the proper amount of weight are very important when using free weights.

ADVANTAGES OF MACHINES

The main advantage of strength training machines is safety and ease of use. Because the machines guide and control the path of resistance, there is less danger of being trapped, pinched or otherwise injured by the weights. If you would lose control of the weights, the stack will fall on itself instead of on you. You can safely exercise without the assistance of a spotter. Because of the inherent safety of the machines, you may feel comfortable attempting heavier lifts, which will help with muscle mass gains.

Changes in weights or other adjustments to the machine can usually be made very quickly, which is one reason machines are so popular in most gyms and fitness centers.

DISADVANTAGES OF MACHINES

Resistance machines are made by many manufactures in many different designs and qualities. Most of these machines are designed for the "typical" user and the typical users height, weight and limb length. This is where a major disadvantage of resistance machines lie. Most of these machines guide the motion of the exercise for you. This motion will most likely, not be the ideal motion for your body size and limb length. It may force you to complete the exercise with a less than ideal motion of path of resistance. This guided motion also reduces the use of stabilizing muscles, which make the exercise less efficient.

One alternative to traditional weight stack machines is a unit that uses power rods instead of weight plates. This machine has the versatility of free weights and the safety of a machine. The power rods are attached to handles, which are unguided and can be used to perform exercises the same as using free weights. There are a number of other machines that are available that combine the efficiency of free weights with the safety of machines.