Free weights vs resistance machines
Want to find out which delivers the best results – free weights or resistance machines? Here competitive bodybuilder and expert PT Simon Collins, explains what benefits each can add to your training program.
One of the most common questions that many gym instructors and personal trainers alike are asked is which are best to use ‘free weights’ or ‘resistance machines’. This is certainly something that I have had to deal with when designing and writing programs for clients. Like many things in the world of bodybuilding or strength training there are a number of opinions and preferences for each one.
Firstly it is important to actually distinguish between what a ‘free weight’ exercise is and what constitutes a ‘resistance machine’ to see why the opinions are so divided. In simple terms a free weight is one that can move in a number of different planes and is not restricted by a solid piece of apparatus. This includes the use of equipment such as dumbbells, barbells, kettlebells, medicine balls and so on. In contrast ‘resistance machines’ can be defined as ones that move in a single or limited plane and are generally fixed to a solid piece of apparatus.
There are definitely a number of pros and cons for each type of training which we will look at during the course of this article
FREE WEIGHTS
Free weights are probably the best known and arguably the oldest form of strength training equipment. They are generally found in most gyms and are considered by most people in the industry to be an essential aid to training. Free weights are an excellent way to build up strength and muscle mass for a number of reasons.
Firstly, free weights by their very nature allow the user to use what is known as ‘free form’. This is basically a way of using the equipment that closely imitates what we would do in our everyday activities, for example, picking something up or lifting something above our head. By using free weights in this way we are moving in a natural way thus working with our joints and being relatively unrestricted.
The benefits of this is that it allows us to not only work the muscle we are intending to do so but also the surrounding muscle groups that act as stabilisers for the working muscle and also for the joints themselves. Some believe that this type of exercise promotes a greater increase in strength with the added bonus of working other muscles indirectly.
Another benefit of free weight training is that it does not require access to lots of different pieces of equipment. A simple set of dumbbells, a barbell perhaps and a bench is quite often all that is needed to have an effective workout. This is good news for those people who can’t get to a gym and train at home or for those whose gym is not as well equipped with all the latest resistance machines.
There are, however, considered to be some downsides to free weight training. In some cases the assistance of surrounding muscle groups when performing exercises can mean that the intended muscle is not completely isolated and therefore may not be as effective as the user wants. This can often be seen in exercises like the bench press where the user generally wants to target the chest. Sometimes however the use of other muscles like the triceps or shoulders to stabilize and control the movement can tire more quickly leaving the chest muscles short-changed.
The other issue with the use of free weights is the safety aspect. As the user’s strength increases it is natural to want to increase the poundage that is being used. This means that on some exercises it is often necessary to employ a spotter to help if you get into difficulty or to assist you grind out those last few reps. This is fine for those of us who have a regular training partner or workout in a gym where it can be easy to ask for help. This is not the case though for those of us who train alone or at a time of day when that help may not be around.
The use of free weights can also be an issue for those who are recovering from, or training around, an injury. Sometimes using free weights after a layoff may not always be the best idea as the injured area may not be strong enough to deal with lifting the weight as well as stabilizing the surrounding joints. The assurance of using a resistance machine in this instance may be more suitable as it would decrease the need for these stabilizing muscles and isolate one primary area. It would also allow the user to return the weight to the stack if any issues arise when performing the exercise.
RESISTANCE MACHINES
Walk into almost any modern-day gym and you will more than likely see an abundance of resistance machines designed to work and isolate individual body parts. For most beginners or those not accustomed to using free weights the resistance machine is generally a more appealing option when working out. They are for the most part easy to use and by simply adding the desired weight and following the machines range of motion you will almost certainly hit the desired muscle group.
The other added benefit of using machines is that they require nothing more than a few adjustments other than perhaps the seat height and of course the weight itself. This means that you can move quickly between different exercises (for example when performing a superset) allowing your workouts to be more efficient. This can be a great advantage to those with little time to spend in the gym and negates the need for changing the weights on barbells etc between sets.
One of the downsides to using machines can be the sense of false strength that can be produced if they are used alone. Any seasoned gym bunny will tell you that while it may look impressive lifting the weight stack on a chest press machine this will very rarely translate to comparable strength with the same weight on a barbell bench press. The reasons for this are that although the same primary muscle is being used , the free weight exercise requires much more assistance and stabilization from other muscle groups and joints thus making the lift more difficult with equal weight.
So having looked at the pros and cons of both free weights and machines which one do I recommend when asked? The simple answer is a combination of both. They each have their individual benefits and when used in conjunction can help produce a well-balanced, strong, and toned physique. Ask any of the top bodybuilders or strength athletes and probably most would agree that including both as part of an overall training program can assist in achieving your goals.