Strength Training Machines vs. Free Weights

I often get asked the question, “what is better to do at the gym, the machines or free weights?”  The answer is it depends on your goals and experience. So let’s take a look at the pros & cons of each one.

Strength Machines

PROS:

• May be less intimidating than free weights for certain individuals
• Isolates certain muscle groups for rehabilitation or bodybuilding purposes
• Ease of changing intensity/load with one weight stack
• Does not require a spotter
• Keeps the individual in a fixed position, which may limit excessive ranges of motion

CONS:

• Many machines do not allow total body exercises
• Moves primarily in one plane of motion
• Does little to provide challenge to the core stabilization system
• May not be ideal for improving athletic performance
• Machines do not fit all body types (i.e. short or tall individuals may have a hard time adjusting the machine)

FREE WEIGHTS

PROS:

• Can be used to target multiple muscle groups or isolate certain muscle groups if desired
• Can improve athletic performance
• Can challenge the core stabilization system
• Can challenge balance system
• Allows individuals to move in multiple planes of motion

CONS:

• May require a spotter
• May be too difficult for beginners to perform until correct exercise form is mastered
• Requires multiple dumbbells or barbells to change intensity/load
• Potentially more dangerous
• Can be intimidating for certain individuals

Rebecca LeSaffre is the owner of Lynnfield Boot Camp. She is an ACSM Certified Personal Trainer, a Fitness Nutrition Coach and a Licensed Physical Therapist Assistant. She is qualified to assess what types of exercises will be most beneficial for meeting personal fitness goals, while also helping assure that you use proper form for maximum results and injury prevention. You can contact her via her web site www.lynnfieldbootcamp.com