Free Weights Vs. Resistance Machines
Strength training is an important part of any workout program. Building stronger muscles and toning your body helps you feel healthier and more confident. Some people prefer to use resistance machines like those found in most gyms, while others swear by free weights. In many cases, a combination of both works effectively. Here are some of the advantages and disadvantages of machines and free weights.
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Free Weights Advantages
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Free weights include dumbbells and barbells, often used with a weight bench and rack. Free weights are smaller than machines and can be used both at home and in the gym. They also mirror real-life weight-bearing movements more realistically than machines. Overall strength is generally easier to increase with free weights because you can complete a full range of motion while using all of your muscles to stabilize the weight. Movements specific to sports can be performed with free weights, making this strength training method the popular choice for serious athletes.
Free Weights Disadvantages
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Free weights have some drawbacks. Free weights are far more dangerous to use, and you must know proper lifting technique if you want to exercise with this equipment. Incorrect lifting technique can result in serious injury. In some instances free weights require that you have a spotter. While machines stabilize the weight for you to prevent an accident, you are on your own when it comes to free weights. If the weight is too heavy or something slips you could be injured. You will need a partner at the gym or at home who can help you stabilize the weights and watch out for you as you complete your exercise routine.
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Resistance Machine Advantages
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Resistance machines generally utilize weight stacks and enclosed cables or gears. This is certainly a safer approach to strength training. Movements are more controlled since the machines' gears and pulleys keep the weight stabilized. A spotter is not necessary because the machine itself acts as a safety net. You can focus on one muscle group at a time, making this an excellent choice for people looking to rehabilitate after an injury. Proper form is maintained through the lift thanks to the guidance of the machine. Beginners with limited experience in weight lifting should start with resistance machines before making the jump to free weights.
Resistance Machine Disadvantages
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Resistance machines are very expensive, and you will either have to spend a lot of money to purchase them or pay for a gym membership to get access to a wide variety of machines. While the movements on a machine are controlled, they are not very precise in mirroring real-life movements. Only one muscle group is worked at a time and there is no need for extra stabilization, meaning that you will gain less strength than you would with free weights. Athletes cannot get the same results with a machine as with free weights. In sports, multiple muscle groups work simultaneously to stabilize each other and power through a full range of motion. Machines cannot simulate this sort of exercise effectively.
Final Verdict
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In the end, a combination of free weights and resistance machines is often the most effective approach to strength training. People who are new to weight lifting should stick to machines at first. Free weights require more experience and care, but they also generate better results if used correctly. Always ask a spotter to help you if you are lifting free weights in what could be a dangerous position.
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References
- Photo Credit Glen Able: sxc.hu
