Free Weights vs Machines

Strength training is a staple of any well rounded fitness program. Strength training helps
you build stronger bones and muscles, while helping you maintain a healthy weight as it
improves your metabolism. Whether your goal is to lose weight, become a bodybuilder or just
improve your balance, strength training has to be a part of your routine. However, people always
question what is more beneficial, free weights or machines? Both are beneficial and should be
utilized, but there are a few factors that you must take into consideration before jumping into
one or the other. You should think about your goals, your fitness level, accessibility and risk of
injury before running to the chest press machine or to the squat rack.

If you are new to working out, especially strength training, weight machines are a great
place to start. They help teach you body control and proper technique. You will also become
familiar with how particular movements are supposed to feel when starting with machines. They
also reduce your risk for injury. Machines are great for isolating certain muscles and work most
of the same muscles as free weights. For example, if you are rehabbing a knee replacement,
certain machines such as the leg extension is a great way to isolate your quad without putting
additional stress on the knee. However, free weights work the same muscles and more. Using
free weights forces your core and other stabilizer muscles to control your body throughout the
movement. Since machines are in a fixed position, most people are able to move more weight
on machines but generally speaking free weights are more efficient and effective for the average
person.

If you are an intermediate or advanced lifter, you should make the bulk of your routine
with free weights and supplement with machines. When working with free weights remember to
move the weight slowly and control each rep. Since you are in total control using free weights,
start by using lighter weights and increase the load as you get more comfortable with the
exercise. Doing large compound movements for the majority of your strength program will help
you burn more calories, increase testosterone and work more muscles than starting on
machines. Supplementing machines later in your workout allows you to isolate muscles that will
be a little fatigued from the free weights.

The last thing to consider when focusing on free weights or machines is accessibility. A
lot more people are working out at home these days. In order to get a good full body workout at
home all you need is your body! If you want to add equipment all you need is one dumbbell or
kettlebell. Anything else is a bonus. When it comes to machines you need to have access to
them and you need multiple since they isolate certain areas of the body. If you have room for a
full gym in your house, you are in luck. However, most people do not and they need to work with
the limited space they have. Free weights promote functional strength and can be used virtually
anywhere. Machines are great to isolate muscles and strengthen individual areas for those just
starting out and advanced lifters. Both are vital for a well rounded strength training program!