Every gym has a mix of various machines and free weights.
Naturally, many people are confused about which is the best option.
With this article, you’ll learn the pros and cons of both. This way, you can make the best decision based on your goals.
Let’s start with a simple definition of both:
- Free weights : Weights that are not attached to any machine (barbells , dumbbells, and kettlebells are some examples);
- Machine : These have a defined range of motion. You only need to focus on pulling or pushing the weight; there is no freedom of movement (leg extensions and pec flys are some examples).
Cable machines have characteristics of both, so they are excluded from this “debate.” It is a machine, but there is freedom of movement when performing the exercises.
Before we dive into the free weights vs. machines debate, there’s one thing you need to do first…
First and foremost, the most important thing is to define your goals. What do you want to achieve when you train?
Become a bodybuilder?
To be a weightlifter?
Is it a supplement to help you in another sport (soccer, for example)?
Is it just a hobby that helps you stay in shape?
Answering the question above is an essential step not only in deciding whether to use free weights or machines.
It also helps you decide everything else about your training and diet.
Free weights
Advantages:
- Works the full range of motion - Free weights provide total freedom of movement during the exercise. This allows you to gain more strength, muscle, mobility, and healthier joints;
- Works the stabilizing muscles - Controlling the weights is entirely your responsibility. This means you’ll work your core, shoulder, and back stabilizers extensively, for example;
- Works multiple muscles at the same time - Many free weight exercises are compound movements, meaning they work multiple muscles simultaneously;
- Better muscle development - Several studies show that free weight exercises are more effective for building muscle because they recruit more muscle fibers;
- Gaining strength - When it comes to strength training, there’s no debate. The best way to gain strength is through free weights;
- Burn more calories - Since free weight exercises recruit more muscles and require stabilization, they burn more calories than machine exercises;
- More efficient - If you have limited time to train and want good results with fewer exercises, then you should choose free weights. Free weights train multiple muscles at the same time, eliminating the need to perform multiple exercises;
- They allow for a lot of variety - With just a set of dumbbells and a barbell, you can do dozens of exercises.
Disadvantages:
- They are harder to learn – The learning curve for free weights is steeper than for machines;
- Higher risk of injury when done incorrectly – You are entirely responsible for stabilizing the exercise. Therefore, if performed incorrectly, there is a risk of injury. To prevent this, you must learn the correct form and not rush to increase the weight. This process doesn’t happen overnight. It takes some patience, and the results will eventually show.
Machines
Advantages:
- Easy to learn how to use – Since the movements are restricted by the machines, learning how to use them is much simpler than with free weights;
- Effectively isolates muscle groups - If you have a muscle that isn’t as developed as the others, using a machine to isolate it helps you build that muscle. If you’re recovering from an injury, free weights might be too much for that muscle. Therefore, using machines is a good way to build strength and aid recovery.
Disadvantages:
- It removes all stability from the exercise - When using machines, you aren’t engaging your stabilizing muscles, which leads to weakness when you’re not using the machine. This can also lead to chronic injuries and/or poor posture.
- Sometimes, they put the body in unnatural and uncomfortable positions —Since there is no freedom of movement, machines do not account for different body types, which can lead to injuries.
Interpretation
Fortunately, you don’t have to choose between using only machines or only free weights. You can use both, depending on your needs.
However, if we had to recommend just one of these options, we would recommend free weights.
Due to all the benefits offered by free weights, they are the best option for the vast majority.
The renowned athletic trainer, Jeff Cavaliere, is against the use of machines. One of his many reasons for this is that they isolate individual muscles and do not engage the stabilizers. However, athletes in competitive situations need their muscles to work simultaneously and require stability. Machines offer neither.
As mentioned above, how you train depends on your goals.
For most people, the best choice will be workouts focused on free weights with some supplementary work on machines. That way, you get the best of both worlds.
