Free Weights vs. Machines: The Great Debate
Once you've completed your warmup (you are warming up, right?) and are ready to hit the weights, which section of the gym will you head to? Will you snag a bench in front of the dumbbells, hunt for an open squat rack, or make a beeline to the lat pulldown machine? Whatever you choose, you’ll either be using free weights or machines. In this article, we’ll compare and contrast these two types of resistance equipment to help determine what’s best for you.
Defining Free Weights and Machines
If you're using "bell" equipment - dumbbells, kettlebells, or barbells, you're using free weights. These are fixed resistance, meaning the load does not change throughout the movement (a 25lb dumbbell is always 25lbs). If you can pick it up and move it around without restriction, it's a free weight. Items such as medicine balls would also fall into this category.
Equipment that uses a pulley system to move built-in weights along a specific path is called a machine. In the gym, you'll generally find two different types of machines: fixed and variable resistance. Fixed machines keep the load constant (like free weights), while variable machines adjust the resistance throughout the movement to better match your strength curve. Essentially, these machines decrease the load at your weaker points of an exercise. You can tell if a machine is variable resistance just by looking at it. They have components on their pulley systems called cams, which are shaped like kidney beans. The job of the cam is to alter the resistance throughout the range of motion.
Now, let's look at the advantages and disadvantages of free weights and machines.
Advantages of Free Weights
Free weights are an excellent choice for addressing muscle imbalances. For instance, using a dumbbell in each hand during a chest press prevents your stronger side from compensating for your weaker side.
They enhance balance and stability by engaging your core muscles.
Exercises can be easily modified to suit an individual’s ability.
Free weights are portable, cost-effective, and require little to no maintenance.
Disadvantages of Free Weights
Free weights typically have a higher degree of difficulty compared to machines, so beginners may struggle without supervision and instruction.
Higher risk of injury, so proper technique is essential.
If you're in a compromised position and using heavy weights, you'll need a spotter for assistance.
Slightly more time-consuming if you're loading or unloading plates on a barbell.
Since the weight is fixed, you're only as strong as your weakest point in a movement. For example, if you are doing dumbbell biceps curls, you are weakest at the beginning and the end of the curl. You could lift more weight in the middle of the movement, but free weights (and fixed resistance machines) limit you as the load does not change.
Advantages of Machines
Low risk of injury since the weight moves along a fixed path.
Ideal for beginners who may feel intimidated by free weights or for individuals with balance issues, as balance is not required.
A spotter is not required when lifting heavy
Easy to perform drop sets (performing consecutive sets while decreasing the load each set). You simply adjust the weight pin.
Excellent for targeting specific muscles
Variable resistance machines increase resistance at the strongest point of your strength curve, allowing you to "maximize gains".
Disadvantages of Machines
Do not develop balance or coordination
Range of motion is determined by the machine (I once used an awful chest press machine that didn't allow me to get a any depth at the bottom of the movement)
Variable resistance machines don't really transfer to real life. If you're lifting a bag of groceries, the weight doesn't decrease at your weaker points (provided the bag stays intact!)
Have to be properly adjusted to match the individual's stature (seat height, etc.)
Beginners may struggle to make correct adjustments
Expensive and require regular maintenance
What Should You Use?
As you can see, free weights and machines both have their benefits and drawbacks; the "perfect" piece of equipment doesn't exist. However, if I had to choose just one piece of equipment to use for the rest of my life, the easy answer would be free weights. My fitness mentor once said that he judges a gym based on its range of dumbbells, and I tend to agree. Free weights are more functional and beneficial for our overall health.
That isn't to say machines don't have a place in your routine. As I mentioned, if you're a beginner who needs to get accustomed to different exercises and experience how the range of motion and movement path are supposed to feel, machines are a great option.
If you are an intermediate or advanced lifter and want to use a machine to isolate specific muscles, I recommend doing your free weight work first and saving the machines for the end of your routine.
Whatever you choose, make sure you are working hard but, most importantly, lifting safely. If you are alone and unsure how to perform an exercise or use a machine, please speak with a gym attendant; they will be more than happy to assist you. Or, you can always contact me!