Machines VS Free Weights

The Ongoing Debate
By Stacey Nolan Young

The debate over machines versus free weights in weight training is an age old one. Opinions differ with everyday folk and with fitness professionals and these opinions can become very heated discussions. It’s time that I weigh in on this hot topic and let you know the advantages and disadvantages of both.

MACHINES

Advantages

*machines are more efficient in terms of utilizing space in your home or in gyms. For example, a universal machine takes up significantly less space than most other equipment.

*machines tend to be trendy and interesting looking and therefore appeal to the masses.

*some machines are better at isolating a muscle for more efficient overload.

*some machines tend to be easier to use therefore quicker workouts are possible because of less time spent on changing weights and waiting for spotters.

Disadvantages

*most machines require the moving of a weight along a predetermined path, making it nearly impossible to derive synergistic (helping) muscle strength or to use stabilizing muscles as well.

*most machines are built to suit the average sized person so being too tall or too short can limit what you can do on machines.

*machines tend to be in a price range beyond the means of many people.

*many machines are so specialized that one would have to purchase several in order to get a marginally effective and balanced workout. (floor space and budget permitting)

*machines that control movement velocity (isokinetic machines) or hydraulic and electronic machines and machines that vary the resistance over a given movement (Nautilus/Universal machines) have removed the natural aspect from the exercise. Many experts claim that this renders such machines ineffective in developing strength and size, citing neurological input as the main reason.

FREE WEIGHTS

Advantages

*Dumbbells and barbells are more effective in developing the smaller synergistic (helping) muscles and the stabilizer muscles.

*free weights are more versatile. There are TONS of exercises and variations that can be performed with free weights.

*free weights are less expensive than most machines.

*free weights utilize less space than machines when using for a whole body workout. (as mentioned above, to get a great balanced workout with machines, you would need to purchase multiple ones.)

*greater overall strength can be achieved using free weights rather than machines.

*weight loss, increased flexibility, reduced body fat and muscle toning are achieved more efficiently through the use of free weights.

*free weights are the “tried and true” methods of lifting and achieving results. They were around before the invention of machines.

Disadvantages

*Barbells and dumbbells that are adjustable can come apart if care is not taken to tightly secure collars.

*Adjustments in weights from set to set requires affixing or removing plates and collars which can become tedious and time consuming.

*You need large spaces to use free weights when other people are milling around.

*In certain exercises it is difficult to derive maximum isolation of a muscle or muscle group.

MY WEIGH IN

Given the choice between either machines or free weights, I would always recommend the free weights. Although I am a trainer who is not completely averse to “mixing things up” once in awhile and adding in some machine work into a workout. But it depends on the person and what their goals are.

Overall, there are far more benefits to using the good old barbells and dumbbells than there is to performing your entire workout on machines. You are going to get added variety with the free weights and it is a much more effective workout. They have utilized this method for years and years and you know the old saying, “If it ain’t broke, don’t fix it!”

Add comment May 13th, 2009