Free Weights vs. Resistance Machines

After talking to a fitness expert, you discover that a good exercise program must incorporate aerobic exercise such as running, aerobic dance or cycling, and some form of strength training. You have been to the gym and noticed some people are using dumbbells and some are using the machines. So, are weight machines the best way to build strength? Or are free weights (barbells and dumbbells) more effective? The truth is both have advantages and disadvantages.

FREE WEIGHTS
For many people, dumbbells and barbells are used to provide a great workout. Free weights, together with a bench and a rack, offer a great variety of exercises. But as with machines, free weights have advantages and disadvantages.

Advantages

• Cheaper - The natural choice for most home equipment. A basic weight set will cost around $100.00. With the addition of a bench and rack, the price will probably double.
• Whole body workout - Lifting free weights works more than one muscle group at a time. They allow movement in three dimensions, which require other muscle groups to work to help stabilize the body.
• Simulate real life - Because movements can be done in more than one plane, real life or sport specific activities can be simulated.
• Variety - Most movements that can be done on elaborate machines can be done with a basic set of free weights. While machines limit the number of exercises that can be done, virtually any muscle can be worked with free weights.

Disadvantages

• Injury - This can occur from improper form or by dropping weights on yourself.
• Spotter - A training partner is needed to help prevent the risk of injury.
• Skill - Free weights do require some skill and coordination to use at first. See a qualified instructor to ensure proper technique.

WHAT TO DO?
Most beginners who belong to a health club or gym start with weight machines and progress to free weights. If you're buying equipment for home, you probably should start with a basic set of free weights, unless you are certain that the investment in costly machines is worth it.

RESISTANCE MACHINES
Many machines use a stack of weight as a means of resistance. By the use of cams, cables, gears and pulleys, the resistance from the weight stack can be controlled by one specific movement. Still other machines may require giant springs or rubber bands to provide resistance, which may be less capable of gradual increases in resistance. Some rather large multi-station weight machines allow a variety of exercises for a full body workout.

Advantages

• Safety - The likelihood of injury is less because most of the machines guide your motions so controlling the weight is much easier. Machines also help maintain good form and posture and protect the lower back. The number one factor in any strength-training program is safety!
• Ease of use - Machines are not usually as intimidating as free weights. It is much easier to insert a pin in a stack than to put weights on a barbell. Little skill is required and machines are highly suitable for special populations, including the elderly.
• Muscle isolation - Machines allow you to focus on a single muscle group through a full range of motion for effective training.
• Design - Machines can be designed to provide resistance to body movements that are difficult to train with free weights (e.g., multi-hip machines).

Disadvantages

Expensive - Many machines may cost well over $500.00. Some may even require changing cables or bands to switch from one exercise to another.

Versatility - Each machine has only a limited number of functions. Each maneuver takes place on only one plane and therefore is not very life-like or sport specific.

Bulky - Machines are very hard to store. Unlike free weights, you cannot put machines in the closet or under the bed.

Poor Fit - Machines are designed for the average size person. Seat height can often be adjusted, but usually little can be done for differences in arm and leg lengths of the taller or shorter than average person.

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