Machines vs free weights
Saturday, July 17th, 2010As a Personal Trainer in St Louis, there are certain questions that are regularly asked. Quite often we are asked whether training with free weights is better than with machines. The quick answer is a resounding yes. Not only are the strength gains greater, but the functionality of movement with free weights add to an overall improved physique and performance level. Here is a brief comparison between the two.
Free Weights
Pros- Strength gains tend to be greater. More balance and coordination is required with free weights. Unlike resistance machines which tend to isolate specific muscles, free weights recruit more muscle groups in single exercises. Free weights promote more activity of the joint stabilizer muscles.
Cons- A spotter is needed. Machines tend to have less risk of injury.
Machines and resistance bands
Pros- Machines can be safer for beginners when they do not know the appropriate way to do the free weights. They are good for rehabilitating athletes because they provide a more smooth and controlled movement.
Cons- Strength gains are usually slower with machines than with free weights.
*An ideal training program may contain alternating days of machines and free weight training. A combination of both styles can ensure that the proper amount of strength gains and joint stability are maximized.
There are three categories of exercise equipment…
-Constant resistance
-accommodative resistance
-Variable resistance
Most professionals consider free weight training as constant resistance. As we push or pull, the muscles are changing length, the relationship of the resistance to the axis of motion is changing and of course acceleration, inertia, momentum. (free weights, resistance cables, machines with a weight stack attached to a cable.)
Accommodating resistance is configured to exert force through a speed-controlled range of motion. Iso-kinetic resistance equipment is accommodating. Some St Louis Personal Trainer might argue that aquatics, hydraulics and pneumatics are undefined because they fall into both accommodating and variable resistance categories. (leg press.)
Variable resistance is meant to have varying loads throughout the range of motion for the particular exercise. Most of the equipment we use in the gym falls under this family. (bicep curl, triceps press, leg abduction and leg adduction.)
In summary, it is clear that the advantages of using free weights outweighs machines. With this said, there still is a place for machines. Machines can be greatly utilized with beginners and in a rehabilitation atmosphere. They may be in a situation where free weights would not be recommended.