Free weights vs. machines

Are you thinking of starting a resistance training workout? If so, you're probably wondering what exercises you should be performing and, perhaps more specifically, how you should be doing them. A big part of figuring this all out is to determine where your resistance will actually come from.

If you're not really the gym type, it doesn't mean you can't still follow a resistance training workout. Your body weight alone is usually more than enough resistance to provide you with a rock-solid routine. But if you have ventured off to the gym and are wondering whether you should use free weights or machines, there are a few things to first take into consideration.

The greatest benefit of resistance machines (such as Nautilus, Cybex, etc.) is that the movement is controlled and safe. You will never have to worry about dropping a weight on yourself or getting stuck under a weight you are suddenly unable to lift. The downside of machines, however, is paradoxically related to their benefits. Being so controlled, machines do not require you to use as many stabilizing muscles that free weights (dumbbells, barbells, body bars,etc.) do. As a result, you are denying yourself maximum results from the effort being put forth.

With regard to free weights, the pros and cons are pretty much the opposite of those mentioned for machines. Lifting free weights is a relatively safe way to exercise, but the possibility for injury does exist. A slip of a hand, a loss of balance, or even a simple distraction can sometimes be enough to cause you to drop a weight. But, if you are concentrating on what you're doing and not using weights that are too heavy for you, this probably won't ever be an issue. As for the benefits of using free weights, as I mentioned before, free weights require you to literally do all the heavy lifting. Because the weight is not guided on a track or cable, it's entirely up to you to make it move. This helps to build the targeted muscle groups, as well as ancillary muscle groups that assist in keeping you and the weights under control.

So, to finally answer the question of which of the two are better, I'll have to play it safe and say that it depends on your personal concerns and goals. That all being said, nowhere is it written that you can only do one or the other. In fact, combining the two into a workout is a great way to keep your body guessing.

I know you probably have a couple hundred questions about the ins and outs of resistance training, but hopefully this at least answered one of them for you. If you have any more, please feel free to mention them below.