Why Choose Free Weights Over Machines?
Here are the top 10 reasons I prefer free weights over machines:
1. You don’t have to conform your body to fit the machine
2. There’s no worrying about adjusting the seat, levers, etc to find the proper height
3. You can do free weight exercises anywhere – at home, on the road, or in the gym
4. I can do more multi-joint exercises that don’t stress just one joint like most machines force you to do
5. I can quickly switch from one exercise to another without having to wait for the next machine to open up
6. I prefer to have my clients stand when lifting (people sit all day!) and with most machines you have to be seated
7. I can come up with thousands of free weight exercises, but with machines I’m committed to only doing the same circuit over and over
8. Machines typically work in only the sagital plane (forward and back), but free weights allow you to work in all 3 planes of motion
9. Machines are not functional and do not mimic everyday lifting activities
10. I can work more muscle fiber in less time and get better results!
If you have other reasons why you prefer free weights please feel free to list them below. Also, if you like to use machines over free weights let me know why!
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Posted by: Stephen Cabral | Nov 27, 2009 5:09:03 PM
Great comments!
I think you can definitely make an arguement to use either or both in certain situations...
Be sure to check out my upcoming posts that get more in depth on multi vs. single joint movements.
Posted by: Donna | Nov 27, 2009 2:23:51 PM
One thing more--often machines aren't suitable because of my gender--I either can't use them or risk injury if I do.
Posted by: Donna | Nov 27, 2009 2:20:49 PM
I prefer free weights for all the reasons listed. It is also possible to be more creative in designing workouts and adapting exercises to various needs (job, sports, rehab).
It's possible to get an effective workout in less time, because more muscle groups are involved in each exercise. Free weight exercises challenge the core. One can develop functional strength and balance, thus being less vulnerable to injury.
Posted by: Giorgos | Nov 26, 2009 4:28:29 AM
The idea of using a machine is to exercise only a particular type of muscle (eg biceps), separate all other muscle groups from the exercise and give emphasis to just one.
So in my point of view there is no comparison, free weights over machines or vice-versa. Depending on your needs,the situation and your personal preference you will use both!
Posted by: Eric | Nov 26, 2009 12:08:25 AM
Machines have their advantages:
1. You can generally get out of the machine by yourself after a failure rep.
2. It is much faster to change weights between sets or when working in with other users.
3. Cam-type weight and hydraulic machines can give variable resistance through a rep, working the muscles more effectively through the whole range of movement.
Eric.
