Free Weights Versus Machines
The benefits of free weights
Free weights are versatile and inexpensive. They also simulate real weightlifting situations and promote full body stability. Free weights are generally safe if you use proper technique. But getting used to lifting with free weights can take some practice, and it's important to use the right technique.
Free weights like dumbbells and barbells require you to use more than just your primary target muscle groups. The American Council on Exercise states that most exercises require you to use your stabilizing muscles to lift heavy objects through space, which results in greater muscle strength and explosive power. The way free weights build muscle is more applicable to real-life situations. When moving furniture or playing soccer, you rarely isolate muscle groups—your whole body is involved. You can also vary your grip or arm or leg position while using free weights to target muscles from different angles for a balanced strength workout. Free weights are also smaller than machines, so you can store them in a closet or in your home gym. Using free weights requires more skill than using machines, so you may experience a learning curve. If you're using too heavy a weight, you're at a greater risk of injury, especially if you're training without an observer. Proper form is critical to making free weight training effective. You must avoid using momentum and always work within a safe range of motion.
Free weights vs machines
There are significant differences between free weights and resistance machines, both in how they work and in the results they will give you. Free weights are the barbells and dumbbells in the gym, while machines are any resistance-based exercise equipment, such as leg presses, assisted pull-up machines, or pull-downs.
Free weights are cheaper, burn more calories, and work a wider range of muscles in your body. Weight machines, on the other hand, offer more support and are therefore less risky and better suited for physical therapy. Free weights such as dumbbells, barbells, pulley systems, medicine balls, ankle weights, or low-row machines can be freely moved. Strength machines, on the other hand, typically only move in two directions and involve the pectoral deck.
The disadvantages of free weights
Free weights pose a higher risk of injury because there is no set path for the user to follow, which can lead to abuse and injury. There is also a risk of heavy objects falling. Those who use free weights should always train with a friend, or have a "spotter" to help them when using heavy free weights. Free weight training can also stress your joints and connective tissue, which means proper technique is critical to preventing injury.
However, with great freedom comes great responsibility—and with free weights, so does the risk of injury. "One of the things to be aware of with free weights is the higher risk of injury because you have to control your form," says Santer. So pay attention to your form when training without machines.
Machines vs free weights
The key difference between free weights and machines is that machines are fixed in place and can only move in a specific direction, whereas free weights can be moved in any direction. Free weights force you to use more of your stabilizing muscles to control the weight, while resistance machines help you move by keeping you in place.
However, I recognize that machines and free weights are quite different and that in some cases one may be more beneficial than the other. For those struggling to create their own perfect workout plan, it can be very helpful to understand these pros and cons and how they affect results.
