The discussion of free weights vs. machines is a common topic in the fitness world. It’s often debated whether free weights or machines give you more bang for your buck in the gym. In this post I’m going to address the differences between the two and the benefits they provide!
Keep in mind that without proper form and nutrition, you won’t see the expected results. Check out my post ‘3 Reasons You’re not Progressing in the Gym‘ for more information on why you may be plateauing!
Free Weights
First let’s take a look at the benefits of training with free weights. This category includes barbells, dumbbells, kettlebells, medicine balls, and sandbags!
1- Functional Fitness
Free weights allow for functional exercises- the movements that you encounter in everyday life; squatting, deadlifting, overhead pressing, etc. By training these movements, you prepare the body for real life scenarios.
2- Stability
Free weights allow you to engage and strengthen the muscles surrounding your joints, leading to increased stabilization!
3- Core Strength
Performing compound lifts- squatting, hip thrusting, lunging, overhead pressing, deadlifting, etc.- requires you to brace your core, effectively increasing core strength.
Why is this important?
Your core is utilized every day in nearly every movement. A strong core is essential for stability, balance, injury prevention, and enhanced performance; training your core is imperative!
4- Range of Motion
Compared to machines, free weights allow you to utilize all planes of motion, ensuring that the entire muscle is being worked. This can lead to increased strength and muscle development!
5- Versatility and Adaptability
Multiple exercises and workouts can be performed from a small amount of equipment, making free weights a good choice when low on time, money, and resources!
Machines
Now that I’ve covered the benefits of training with free weights, let’s look at the advantages of using machines! This category includes most pieces of equipment that are pin- or plate-loaded, such as leg extensions, lat pull-downs, cable machines, etc.
1- User-Friendly
Machines can be very straightforward and user-friendly, with many featuring printed photos on the equipment or QR codes providing instructions for use!
2- Guided Movement
Machines typically only have a singular pathway of movement, allowing for isolation and targeting of the correct muscles! This makes it easier for the user to find great mind-muscle connection.
3- Ease of Use
Machines are overall ‘easier’ to use. This is not to say you can’t get a good workout; rather, their singular function makes them beginner friendly!
5- Time Under Tension
Due to the amount of muscle isolation, the time under tension is typically greater for machines. This can lead to more muscle growth and development over time!
Free Weights vs. Machines: The Verdict
Overall, there are unique benefits to both free weights and machines. If your gym has both, I recommend utilizing each and reaping the maximum benefits from your weight session. HOWEVER, if you can only have access to one, you’re building a home gym from scratch, etc., I recommend starting with the free weights. Incorporating compound movements and functional fitness will set you on the path to reaching your goals more quickly than machines, AND you’ll benefit more in your everyday life.
There you have it! I hope you took something away from this post and you incorporate more free weight training in your weight lifting sessions! As always, drop a comment and subscribe to my newsletter below to stay up to date on all things Five Horizon!
