Free Weights or Machines

As a trainer, someone always asks me if they should use free weights or machines.  I tell them that there is no clear cut answer and it depends on their weight lifting goals.  There are several reasons why I personally prefer lifting free weights.  Don’t get me wrong, using both free weights or machines is better than not using anything at all.  One of the reasons I like free weights is:  Dominance over one side than the other.

What that means is one side of your body is naturally going to be stronger than the other side.  The stronger more dominant side will take over and do most of the work.  We want to keep both sides equally as strong.  When you use free weights like dumbbells, it forces you to utilize the muscles of both sides equally.  You may ask, “what about lifting the barbell?”  That is an excellent question!  My answer to that is, yes, you’re right, the dominant side will probably take over.  However, you still have the force of gravity and the barbell on its own to engage the muscles more effectively and keeps a constant force on muscle tissue.  With the machine you have a fixed guided terrain that will move regardless of the weaker side allowing the dominant side to take over.

There are very cool machines out there though that do move unilaterally. You can add and control the amount of weight you want or need.  You can use these machines with 1 arm at a time or both arms together.  There is a set movement imposed, however these machines do offer the unilateral freedom to help eliminate some of that one side dominance.

A second reason why I prefer free weights to machines is the variety. There are so many more exercises you can do with dumbbells, barbells or even the plates on their own.  It is rare that a workout facility has the amount of different weight machines to match the variety offered by free weights.  You can come up with so many more workout routines for yourself using free weights than using machines.

I feel that when you use free weights you can target the smaller muscle groups much more effectively than with using machines.  There is more of a sculpting capability with free weights.  If you are a body builder this could be a very key issue.  Targeting is one of my favorite reasons why I use free weights.

I just gave you 3 valid reasons for using free weights over machines.  There are also good reasons for using machines.  A very obvious reason to use the machines is if you are beginning an exercise program.  Most people who start out exercising start out using the machines.  When they join a facility someone usually shows them around and how to use all the machines, cardio as well as weight training.  They may even put them on a routine after they figure out what their fitness goals are.

Let’s face it, it can be very intimidating going into a work out facility, seeing alot of “muscle heads”, and not really know what you are doing if you are that beginner.  Allow me the opportunity to enlighten you, some of those “muscle heads” don’t know what they are doing either.  They just ‘look’ like they know.  Sometimes I look at these people and think to myself, “what the heck are they doing?   They could hurt themselves.”

Regardless, intimidation is our second reason for using the machines.  Usually the machines have little pictures on them with directions which show you how to use them.  You can start off using lower weight, and learning the proper technique on the machines, before moving upward and onward to the free weights!

Circuit Training! If you have a finite period of time and you want to get a quick workout in, circuit training on the machines is the way to do it.Yes you could use free weights for circuit training, but you will be tying up alot of equipment (free weights) doing it.  Whereas, the machines are there, you just adjust the weight and/or the seat do your repetitions and move on to the next machine.  You are getting your weight training done and keeping the heart rate up for the cardio benefits.  Just work your major muscle groups and circuit the machines no less than 3 times around.  Circuit Training can be very productive.

Sometimes you want to use the machines for supplementation and fatigue a particular muscle group.  Before or after using free weights incorporate machines into your routine.  Another option would be to alternate between free weights and machines.

Beginners, intimidation and supplementation are some reasons for using machines.  Dominance, variety and targeting smaller muscle groups or sculpting are some reasons for using free weights.  As you can see, there is no right or wrong answer to this issue.  It is a matter of personal preference, fitness goals and knowledge that will guide you to your decision on using free weights or machines.