Is it better to use free weights or machine weights?

There were some great points hit on thus far in the answers.

The best tool is the one that you have.

If you are looking for neuromuscular control and movement efficiency (which is what everybody should be doing unless you bodybuild) then free weights are the best. With proper instruction they can help you with kinisthetic awareness (body postion in space) while overcoming an external resistance. This is very important for everyday life in our struggle against gravity (constant external resistance).

Muscles don't know the difference in what kind of force they only know that its force that is required to overcome whatever they are being asked to. So the argument about motor unit recruitment goes out the window...load is load and no matter what the higher the load the more motor unit recruitment. With that being said this is why Body Builders like to use machines, machines allow you to use higher loads and bypass the safety of load limiting stabilizers. Therefore you get to recuit more motor units and therfore activate more muscle for hypertrophy. The downside to that is if you had to activate those same motor units that were trained without having to stabilize in the gym, in real life, you would most likely incur and injury. The Real World requires stabilization.

As far as the responses about therapy and working around injuries go, there is partial truth there but that is changing fast. As more and more therapists are realizing that machine based therapy sets up the patient for another injury they are moving farther every day away from machine based physical therapy and more toward body control, this is of course where the partial truth comes in. Sometimes a movement is so weak and it requires so little resistance to train that machines have to be used, this is where you find machines filling in. I have worked with a half dozen different therapists and none of them used machines solely, in fact one therapy business didn't have any machines at all exept for stationary cardio equipment. The goal of PT of any kind is to restore function and machines are simply a bridge from the most basic of movements to basic functional movements then external load is provided by bodyweight and/or free weights.

The bottom line is while machines have a use, it is not by any means even close to the best thing to use. The best thing to use is your body weight, learn to control that first then load externally with free weights, bands, then machines. This will make you more functional and injury resistant in you activities of daily living (ADL).

Free weights! Recruit more muscle fibers = more work = more benefit = more results = Clients happy.

But, must always be safe and in proper form. Always.

Free weights tend to produce the best results, because muscles and joints are allowed to move through their full range of motion and in multiple planes vs. a single plane of motion. This type of movement is what the body does naturally, thus free weight training translates to better overall functioning of the body. The same is true for body-weight resistance training.

That said, machines can benefit clients if they are set up correctly, but I only use machine-based weights for certain exercises, for beginner-level clients, or for clients that request I show them how to use machines safely and effectively.

It's better to use free weights because of the small muscle activation. Machine weights can't activate those support muscles mostly because of the predetermined range of motion. I do agree that machines are safer, and can be used by more people.

I personally like free weights and feel you get the best results.

Hi Stephen,

They both have their place. Free weight training is more functional from a real-life perspective and will activate stabilizing muscles, especially in your "core". You can also work in a greater variety of planes and directional patterns, challenging the muscles in different ways.

Machines provide external stabilization and support, which can be helpful for someone rehabilitating an injury, or for someone who is in a very deconditioned state just beginning an exercise program.

Free weights challenge more muscles & recruit more stabilizers than when using machine weights.

Machines will never give you balance, however they do have their place with specific clients. Free weights do recruit more stabilizer muscles.

Both have benefits. If you are just learning form, machines have the ability to assist you with that because they typically stay on a very specific plane of motion. Also, they tend to be safe when lifting heavier, especially if you do not have a spotter. They are fairly easy to learn and use for a new lifter. One important thing to remember is to make sure that all settings that can be adjusted fit your body and keep your form correct. If this can't be adjusted and your form is wrong don't use that machine. For all the good points about machine lifting, free weights tend to be king. Even beginners who have correct instruction on form can use them. They are more mobile, they engage a lot more than just the muscles you are directly working. Smaller muscles have to kick in and stabilize. Also, free weights give you the ability to combine exercises so that you can do compound moves. Free weights tend to be a way to progress as well if you started off on machines and your body has adapted and you need a new challenge. Mastery of free weight moves gives your body freedom, helps you with balance as well and increases your options exponentially.

free weights

Resistance training adaptations are important to consider when determining using free weights or machines. Each have different biomechanical principles to which will tax the musculoskeletal system differently. As most seem to think free-weights are more functional they still require more neuromuscular ability to stabilize a weight. Therefore, machines have a defined range of motion where individuals can learn motor patterns before progressing to free weights.

Rob,
To answer your question and keep it simple...it's close. In all my years as a trainers trainer & athlete I feel that machines (variable resistance) and free weights are now very close. Cybex for example has some machines that simulate the very move of a free weight requiring the stabalizers to kick in independently (bilateral).
It depends on your personal situation. If you have impectable form and have your own free weights it may be more convenient for you to use the free weights. If you have access to both I believe machines are needed for some leg movements (leg extension/leg curl).
Sure you can do these movements with free weights but not as effectively. Keep it simple and safe. I believe whatever has the least constraints and allows you to be consistent is the way you personally should go.

Michele

I agree with the comments on the value of free weights for more functional training and more neuromuscular stimulation. It's also great when you don't have access to a gym as you can use a pair of dumbbells or a barbell and bench in many locations. Another benefit is that you can really see both sides of the body so that you can address muscular imbalances and prevent favoring the stronger side of the body. That said, machines also have their place for rehab, post-rehab and people who don't feel confident enough to pick up weights or to add variety to keep your training interesting and fun.

Great answers, and one thing I would add is that free weights give you many more options in your lifts without having to switch from machine to machine. A pair of dumbells could allow you to do a full workout or perform variations of certain lifts that machines cannot afford. As for in-home training, a few pairs of dumbells or kettlebells is also going to be much more affordable than buying a multi-station machine. As always proper form is vital, so in that sense free weights can be a little more precarious without instruction or experience so it is best to stick with what you can comfortably do when starting out.

It depends on what your goals are. If you want the quickest way to gain strength and size, free weights will recruit more muscle fiber because there is nothing to help guide the weight execpt you and your accessory muscle groups. This gives you faster results. For instance, a standing shoulder press could have you wobbeling all over, causing you to tighten your arms, chest, back, core and even legs to stabilize the move. Seated at a machine that is guided in only one direction will work a much more specific line of muscle fiber, and only that line. You can also see that the safer exercise is the machine press, and is a great way to start strength training.

I would first consider the person's goals and experience and comfort with either modality, and make my initial decision based on that. Ultimately, variety is the spice of life and of regular workouts, so I'd tend to mix it up.

Machines can be a great way to provide additional resistance and/or support. This can apply to both newbies and experienced exercisers. Of course, it depends on the machine....Functional trainers are my favorite right now because regardless of height, weight, girth size, etc..anybody can use them (with proper instruction).

Free weights force a person to be more aware of their movements (generally), and thus tend to be favored in some circles since multiple muscle groups are required simultaneously to execute the exercise, not to mention integrated strength, balance, and flexibility must be well-honed.

Free weights make you use more of your other muscles and core stabilization. This is a benefit over machines. Machines generally are single joint movements, which also burn less calories. Machines are good for isolation and growth, but for overall training and activities of daily, living free weights are best.

Free weights make you use more of your other muscles and core stabilization. This is a benefit over machines. Machines generally are single joint movements, which also burn less calories. Machines are good for isolation and growth, but for overall training and activities of daily, living free weights are best.

Perhaps it is a personal preference, but I think free weights is the best choice for training. They are portable and available. You must develop good posture and technique to support free weight movement. There are all kinds of fun free weights such as body bars and kettle bells. They help develop coordination and stamina.

It depends on your client and what purpose they are training for, but I don't think you can go wrong with a mix of free, machine AND bodyweight exercises.

Both have benefits. Machines offer stability and safety while free weights offer variety and require one to use their core to stabilize. It depends on the client and what they are comfortable with.

I personally feel that free weights offer the best results.

Machines are good for beginners and can be easy to use. Free weights mimic real life moves, have endless variations of exercises, are inexpensive, usually require the use of stabilizer muscles, but also are more open to injury and may, at times, require a spotter.

Machines do have there uses but they are few and far between. Free weights are a must for those who want to focus more on muscle building/strength training but truly the best piece of equipment is your body you don't really need any equipment at all to get a very good well rounded "functional" strength. A dumbbell, kettle bell, or Medicine ball are definitely good to have to add variate to your types of exercises but the last time I intentionally had a client do a dumbbell chest press with out some kind of extra modification (additional motion or body movement) was a few years ago.

My web site has almost nothing but body weight exercises and they are all better than any machine for building true function strength and all with a higher calorie burn per/min than any traditional Dumbbell exercise or Machine exercise.

www.fitnessblender.com

Free weights are great because they target more stabilizers and also give you freedom of movement to perform different variations of exercises. Machines can also be good for clients that are not stable or strong enough to perform free weight exercises.

Conventional wisdom is definitely free weights! However, with that being said, machines have their place with certain clients (e.g. the elderly, clients with asymmetries, those recovering from injury etc.). For your healthy, non-compromised client, free weight is the way to go!

LaRue, CSCS
www.lecfitness.com
lecfitness@yahoo.com