The choice between free weights and resistance machines depends on several factors, including your fitness goals, personal preferences, and any specific considerations or limitations you may have. Both free weights and resistance machines offer unique benefits and can be effective in different ways.
What are free weights?
These include dumbbells, barbells, kettlebells, and other weightlifting equipment that allow you to move freely and without constraints.
What are the pros of using free weights?
Stabiliser muscles
Free weight exercises often engage stabiliser muscles as you have to control the weight and balance it throughout the movement, leading to greater overall muscle activation.
Functional strength & core engagement
Using free weights can improve your functional strength, as they simulate real-life movements and require coordination and balance. Many free weight exercises also require core stabilisation, leading to improved core strength and stability.
Variety of exercises
Free weights offer a wide range of exercises that can target specific muscles or work multiple muscle groups simultaneously.
What are the disadvantages of using free weights?
Form and technique
When using free weights, it can be easy to use incorrect form which can then lead to you developing bad techniques when performing certain exercises. Proper form and technique are crucial with free weights to avoid injury. It’s important to learn the correct lifting techniques and start with lighter weights before progressing to heavier loads.
Safety
When lifting heavy free weights, it’s handy to have a spotter or use safety equipment like a power rack to ensure safety during exercises like bench presses or squats.
Balance and stability
Free weight exercises require more balance and stability, which might be challenging for beginners or individuals with certain health conditions or injuries.
It’s important to note that the disadvantages of using free weights can be lessened by learning proper form, gradually increasing weights, and seeking guidance from a PT. The advantages of free weight training make it a popular choice for individuals seeking functional strength, muscle development, and improved coordination.
What are resistance machines?
Resistance machines are typically found in gyms and fitness centres, and they feature a guided range of motion with weight stacks or other forms of resistance.
What are the pros of using resistance machines?
Ease of use
Resistance machines are generally easier to learn and use, as they provide a predetermined path of motion and stability. This can be beneficial for beginners or those recovering from injuries.
Isolation and control
Machines allow you to isolate specific muscles and control the movement, making them suitable for targeting individual muscle groups effectively.
Safety
Resistance machines often come with built-in safety features, reducing the risk of injury.
What are the disadvantages of using resistance machines?
Limited range of motion
Machines may restrict natural movement patterns, as they often follow a fixed range of motion. This can limit muscle activation and functional strength development compared to free weights.
Muscle imbalances
Since machines provide stability, they may not engage stabiliser muscles as much as free weights. This could lead to potential muscle imbalances over time.
Space and availability
Access to machines may be limited, especially if you’re working out at home or in a crowded gym.
Which is better for you, free weights or resistance machines?
This totally depends on your specific needs and goals as well as your capability. Many PTs recommend incorporating a combination of both free weights and resistance machines into your workout routine to maximise benefits. It’s also beneficial to consult with a PT ahead of beginning a new fitness regime as they can provide guidance tailored to your individual circumstances.
I believe it’s important to have a mix of free weights and machines in your program. If you’re just trying to focus on getting a certain muscle to fatigue then machines will be the best at doing this, however, the movements you perform with free weights will pay dividends in other ways, not only through muscle development, but also helping you to get stronger through different movement patterns which you can then carry over to sports or every day life.
If you’ve been debating whether to incorporate free weight or resistance machines into your routine but you’d like to find out more about it, the Evolve team would love to hear from you. We will work together to ensure you get the results you deserve.