You may have just started your fitness journey, or have been training for many years, and be wondering whether free weights or machine weights are best for you? You may have seen people getting great results with both, and feel confused about what is going to give you the best results. In this article, we will outline the advantages and disadvantages of both, so that you can make the decision on what will be best for your goals.
Free weights advantage #1: Greater core engagement
Using free weights (that is weights like dumbbells, barbells, kettlebells) as opposed to machine weights forces your body to stabilise through your core and through your joints, potentially creating more overall body strength than machine weights. For example, with a machine shoulder press, the weights have their set path of movement, and all you need to do is push the bars up over your head without providing much stabilisation. You can get away with little core stability, and you can theoretically drop the weights at any point with no repercussions aside from a loud bang. With a dumbbell or barbell shoulder press though, you are forced to stabilise your core and your shoulder joints to a much greater extent, as the bar is not locked into any set path of movement, and you must guide it up and down in a safe way.
Free weights advantage #2: Portability
Unlike machines, free weights such as dumbbells or barbells are portable, so if you are wanting to train in different locations, or take them on a road trip with you, then they are a convenient option. They are also very easily accessible for people who want to train at home, as they can be ordered online and delivered with no ‘set up’ time or expertise necessary.
Free weights advantage #3: No waiting time for machines
If you are training at a gym, using free weights also means that you won’t have to wait for someone to finish using the machine you want. This means that your workouts can potentially be more time efficient, as you won’t need to stand around waiting for the equipment you want, and can get in and out of the gym faster.
Free weights advantage #4: Better reflection of everyday or sporting movements
Similar to point #1, using free weights generally allows to get a much more accurate recreation of sporting or everyday movements which your training is aiming to assist. For example, squatting down to pick up a heaving load and having to stabilise that and have the strength to hold it as you stand up and walk with it is something you may well have to do in your everyday life, but very rarely, if ever, would you be seated performing a chest fly in your everyday life or your sport.
Free weights advantage #5: Cost effective
Free weights are generally cheaper to buy and use on a regular basis than paying for a regular gym membership. Therefore, if cost is a concern, free weights such as dumbbells may be a more cost-effective way for you to workout rather than a gym membership.
Machine weights advantage #1: Guided movement patterns for beginners
If you are new to lifting weights, machines of fixed weights can help to give you a guide as to what a movement pattern should look like for a certain exercise, and hep you to get the basic movement right, without having the risk of trying to figure out it with free weights and potentially injuring yourself or dropping the weights. A downside of this, however, is the lower level of core engagement necessitated by machines, which could enforce poor habits in beginners.
Machine weights advantage #2: Ability to lift more weight
A further key advantage is the ability to simply lift more weight, and progress strength and power to a higher level more easily. Due to the large frames and cables of the machines, more weight can be lifted in a much safer way, so if trying to strengthen the quads, for example, a leg press is a much safer way of placing a heavy load on your legs, especially for a less experience lifter, than a barbell back squat.
Machine weights advantage #3: Can target very specific muscles in an isolated way without having to inadvertently engage other muscles (useful for body building or certain injuries).
Machine weights can much more easily target specific muscles without inadvertently engaging other muscles. For example, if you wish to engage your hamstrings specifically, you can do this on the hamstring curl machine, whereas if you wanted to engage your hamstrings without a machine, you would likely choose something like a hip thrust, which requires greater glute and core engagement. This can be useful for those with injuries, who want to avoid putting unnecessary stress on certain muscles, or for those like body builders with specific aesthetic goals.
Machine weights advantage #4: Easily adjustable resistance
With machine weights, if you are finding something to easy or hard to lift, you can easily change the weight by simply moving a pin. With free weights however, you need to either walk over to the plate rack to change the plates over, or change the dumbbells you are using. Therefore, using machines can save some time for those who aren’t exactly sure of how much weight they can/should lift when they’re in the gym.
As you can see, there are advantages and disadvantages to both free weights and machine weights. Your goals, how comfortable/experienced you are with lifting, as well as your accessibility options and time constraints can all impact which method you choose to use. Remember, you can always choose to do a mixture of both and perform some exercises with free weights and some with machine weights to suit your goals and preferences.
