Free Weights versus Machines
August 2007
I am just getting started on a weight training program. Should I use free weights or machines?
The TV commercials would have you believe that machines built those fabulous bodies, but that's simply not the case. If you're looking to create a strong, well-functioning and healthy body, ensure free weights (dumbbells and barbells) make up the majority of your gym routine.
To start with, all machines are created equal. All bodies are not. Machines are created for one body type, and cannot take into consideration the nuances of differing limb lengths, joint flexibility, body length, etc. The overhead machine shoulder press is a good example.
When you grasp the handles to push the bars straight up over your head, your shoulder flexibility may not be as good as the next person's, so the amount of extension you can get overhead may be limited, thus limiting the full range of motion. And every trainer knows that you need a full range of motion to effectively work the muscle and joint areas to their fullest potential.
Now let's work the shoulders using free weights. Grab a pair of dumbbells, sit on the end of a bench and push the dumbbells straight over your head. Your degree of flexibility will determine the angle they travel overhead, or rather; your body determines the natural angle of work the equipment will take, not the other way around.
Another bonus to using dumbbells is this: when you lift dumbbells, the surrounding smaller supporter muscles come into play to help you maintain balance and coordination, something that is not apparent when using machines because they do the tracking for you. In this way, you are calling on a family of muscles rather than just one muscle. This ensures a more rounded, functional lift, one that reflects nature in all her movement and complexity.
The weight stack on machines usually jump up in increments of 10 pounds, which can be too big a jump for many clients trying to increase their lifting weight, especially women. Also, machines often let you 'rest' at the top of the lift, perfectly balanced and without much stress. Dumbbells don't offer such a resting privilege, as you constantly have to work to balance them. Does this make dumbbells more difficult? Yes. And that's the whole point.
And finally, sit or lie on a stability ball, bosu ball or slant board while using free weights and you get an even more powerful, functional workout. These moving surfaces keep you off balance, therefore calling in even more muscles to maintain stability and coordination. It's more difficult, and form is crucial, but it's much more effective. Again, you're getting a more functional, more real workout that allows for greater strength, tone and flexibility, and creates a body that has a natural flow, in both function and form.
Is there a place for machines? Yes. For a beginner, machines can introduce you to the ways of the weight training world with more ease and confidence, and for seniors, they can be a safer option. But as you become familiar with reps, sets, exercise execution and fluid movement, there should be a natural progression to using more free weights, to further challenge your body in a real environment.
Regardless of what the commercials say, no one every built that kind of body on a machine. If you're looking for the most bang for your workout buck, then grab some dumbbells and get going!