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Should I Use Free Weights or Weight Machines? | Weight Training Basics from Answer Fitness®

April 5, 2008 on 12:47 pm | By Matt | In Exercise, Weight & Resistance Training | 2 Comments

Free weights and weight machines each have their advantages and disadvantages. Learn how to use both to get great results in the gym.

Few issues are more hotly debated among health and fitness professionals than whether free weights are better than weight machines.

The good news is that you really don’t have to choose between the two, since they both can help you increase strength, build muscle and increase muscle definition.

There are, however, differences between the two. And understanding these differences can help you make better decisions about when each type of equipment is appropriate for your weight training, and how often you want to include them in your workout routine.

The Advantages of Weight Machines

Weight machines are often the first choice of equipment for people who are new to weight and strength training. And this is for good reason.

Weight machines by design encourage good form, because they limit the range of motion to the specified exercise you are performing. They also isolate the specific muscle group you are targeting by disengaging secondary muscle groups that normally are called upon stabilize the body during performance of an exercise.

If you’ve never performed a bench press (a free weight exercise), for example, you may not be familiar with how to align your arms properly in relation to your body in order to perform the exercise effectively and with minimal risk of injury. A chest press machine, on the other hand, will ensure that your arms are positioned correctly and will give you a sense for how the movement should be performed.

By starting out on weight machines, you can work on get a feel for the exercise, which can then be applied to a free weight workout.

Machine weights also tend to allow you to use more resistance, because you aren’t limited by the smaller (and often weaker) stabilizer muscles that are called upon to balance a free weight. This can help you make bigger gains in strength, and can help beginners establish a more solid base before moving on to more challenging free weight movements.

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