As 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.

The fast pace of modern life leaves us with little time for ourselves.  Exercise is often the first activity to suffer as it is placed on the back burner.  While personal trainers don’t generally like to hear the excuse- “I don’t have enough time”, it can become quite difficult to give yourself this time.  The demands of life can be extreme, but health should be positioned high on the list.

For the extremely busy sector, there are some faster paced, more time efficient methods to ensure adequate amounts of exercise.  I encourage my training clientele to employ a “combination-style” program.  Combination exercises include two or three body parts or movements into one exercise.  This can be a quick, intense way to get in and out of the gym in 30-40 minutes and use every major muscle group.  If you are searching for efficiency, this may be the best route for you.  Also, the functionality of these movements in very high.  Your body works as a complete unit with multiple body part and muscle groups, making it vital to include some exercises with this same concept in mind.

These exercises can be difficult to explain without video, but here is a list of a few:

- Push up/Dumbbell row combo

- Deadlift/Dumbbell row combo

- Lunge/Dumbbell shoulder press combo

- Push up/Pike pull in with physio ball

It seems as though the longer time goes on and more research is done on fitness and exercise, we are trending toward reverting back to some very basic human movements.  One perfect example is the Farmer’s Walk.  This very functional exercise is done holding heavy dumbbells in each hand, standing with good posture, and walking around 20 yards or so.  As with every exercise, make sure that you are able to master your posture before adding more weight.

This exercise works the musculature of your entire back, improves grip strength, exhausts your entire lower body, and focuses on lateral torso and hip strength.  It is an excellent choice to add into almost anyone’s program to add a bit of “real life” benefit.  Personal trainers should be aware of incorporating such exercises into their clients programs to aid in the function of their clients daily activities.

As fitness professionals or personal trainers, we are constantly looking for new ways to challenge our clients.  One method that has gained significant popularity in recent years is the kettlebell trend.  An ancient form of exercise, kettlebell training has become increasingly popular with athletes of all sports, specifically with martial artists.  This type of training was originally designed to be used to train armed forces for combat.

Kettlebell workouts are intended to increase strength, endurance, agility and balance, challenging both the muscular and cardiovascular system with dynamic, total-body movements.  Kettlebell  training also requires functional, whole body fitness. Kettlebells require an athlete to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time.

Several personal training facilities are now starting to incorporate this style of training into their programs.  Personal trainers are realizing the complete, total body benefits of training with kettlebells.  Studio Element is proud to be making strides in providing this type of training in the near future.   Stay tuned for details!!