Free Weights vs. Machines

 

By Mark R. Hailey

ACE Certified Personal Trainer

 

An age-old debate continues on which is best for working out, the free weights or the machines. Health and fitness clubs are full of both and often segregate the two in different areas. Sometimes there is segregation between those who prefer using the free weight and those who use machines, drawing battle lines across the gym on who is right.

 

But which is better? The truth? Neither, you are comparing apples to oranges.  Each has attributes and drawbacks and each is best suited to maximize a particular work out, with the ultimate goal of helping you reach yours.

 

Muscles are blind... they have no idea if you are lifting a free weight, working on a machine, or walking out side and picking up a big rock. They contract... they have no prejudice.

 

Free weights and machines both use resistance but differ in how they operate, responding to a combination of the laws of physics and your own body mechanics.

 

Free weights use the principle of Dynamic Constant. The amount of force, by the contracting muscle, is equal all the way through the motion of the exercise.

 

With the machines, those that employ a shaped cam, use the principle of Dynamic Variable. The amount of force by the muscles changes through out the movement.

 

The machines that use pulleys or use free weight plates use the principle of mechanical advantage (work = force X distance).

 

By having the weights attached to the end of pulley cables, or the plates attached to the machine by means of a lever and fulcrum, the amount of force the muscles need to do the work is decreased because the distance from you to the weight is increased. In essence they utilize the functions of a simple machine.

 

With free weights you experience more direct resistance on the muscle group than you do using a machine.  But, with a machine, because the stabilization is taken up by the machine and not the other muscles, an individual muscle itself can receive more attention.

 

What does all this mean to your workout?  Each are tools used to condition your muscles to meet the goals you define.

 

It is a personal choice and each has a lot to offer. You can customize your fitness program to suit your individual needs and goals by understanding how free weights and machines operate and knowing the virtues and limitations of each.

 

The advantage of free weights is that you get the maximum resistive force against the given amount of weight. They simulate real life movements, are versatile, and help build balance and coordination.

 

The disadvantage is that there is a higher risk of injury, and is difficult to isolate individual muscles because of the instability of the free weights. Your workouts are longer because free weights are heavy and harder to change and move around.

 

The advantage the machines have is that they are great for beginners, senior citizens, and those with physical disabilities. They can isolate certain muscle to the greatest degree. They do not require much coordination, and they allow faster workouts because weights are simple to change. Machines are the heart of circuit training.

 

The disadvantages are, since a portion of the force of the work is transferred from the muscle though the pulleys and levers it is sometimes psychologically difficult to feel you have had a good workout.  Since the weight is transferred, you have to work harder than with free weights. The resistance feels “unnatural”.   Machines don’t fit everyone. They are very expensive to own since each machine generally only handles one muscle group.

 

So when you design you next fitness program, venture across no man’s land to the other side and see what the opposition’s camp is all about. By combining both machines and free weights you might just find the fitness answers you’ve been looking for.

 

If neither are to your liking there are the old stand bys, sit ups, pull ups, and push ups.

 

So when in doubt, you can always drop and give me 20.

 

© Copyright Mark R. Hailey