There seems to be a constant debate amongst beginners starting an exercise program, and those interested and involved in strength training, as to the best type of training. Are machine weights best? Or are free weights best? There are so many opinions as to which is best. Following are my thoughts.
Free weights
Free weights are any weights that you can pick up and hold in your hands. Examples are dumbbells, barbells and kettlebells. These weights can be used while standing, sitting or lying on a bench. Following are some of the advantages of using free weights over machine weights:
- Inexpensive, and take up less space, making them more accessible for a home gym situation
- Copy actual body movements such as lifting heavy objects
- Involve multiple muscle groups in lifting the weight, which increases all over body strength
- Increase balance and coordination
- More time effective as multi muscle groups are used in each exercise
- Burn more calories, as more than one muscle group is involved in each exercise
Machine Weights
A machine weight is a piece of equipment, consisting of pulleys, weight plates and pins, that is not designed to be picked up to perform an exercise. Usually you would be holding handles and pushing weights from a stack of weights connected by pulleys to some type of frame. The amount of weight can be adjusted, by putting a pin into the stack of weights. The placement of the pin depends on the amount of weight required in the stack to be lifted. Machine weights are an effective form of weight training also.
Advantages
- Less risk of injury
- Instruction on how to lift correctly is less necessary as the machine is set up for easy use.
- Perfect for beginners
- Single muscle groups can be isolated
- Better for recovery from injury
- Weight levels can more easily be changed
My Opinion
It’s my opinion that both free weights and machine weights have their place. It really depends on the purpose of your training. If you are an experienced weight trainer, who is training for a weight lifting or body shaping competition, then I would say that free weights are for you. In these cases, you would be looking to purposefully target particular areas when training. If you are doing strength training for general fitness, then a combination of both could be what you need or you may use either free weights or machine weights, simply because of your preference.
Regardless of if you choose to use free weights or resistance weights, the most important thing to remember, is to use correct form and technique. This is more important than which type of weights you use. The correct technique will prevent injuries.
My Preferred Strength Training Method
I love strenght training and enjoy lifting both free weights and machine weights, however most of my training is done with free weights, as I do my strength training in my home gym. I have a range of free weights covering all weight measures, and I also have a weight station on which I can perform many exercises using machine weights. Most of the time, my training program is made up of both free weights and resistance weights.
If you’re planning on starting a strength training program, firstly check with your doctor. If possible, it is a good idea to find an expert who could guide you on the correct techniques. Most personal trainers will train you in the correct techniques in a single session.
The above information is based on research and also my own knowledge from many years as a personal trainer, gym instructor and long-time user of both machine and free weights.
Do you follow a strength training program? If so, I’d love to hear your preference. I really enjoy reading your comments and promise to reply to all comments made.
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I feel so lazy now Jennifer, I don’t use either of these at the moment but know I should, especially as I approach my 60s. Thanks for this information and sharing your experiences, we can all learn so much from each other. Sharing for #mlstl
Deb you’ve been on the go for months now. I would say you have probably been doing lots of incidental exercise. Thanks for popping in again
I don’t do nearly enough strength work but have started adding some simple body weight type moves at home. I also have some hand weights. I used to use the machine weights when I belonged to a gym. I think these days I’m more interested in functional strength so it was interesting to read the pros for each. #MLSTL
A great advantage to hand weights is being able to use them at home. Thanks for your interest
I have tried both. I like the machines because they are easy to use- but also dislike them because you have to go to the gym to use them. I do a better of job of doing cardio regularly, but know I need to get back to using some form of weight more regularly. Good for you for working those weights!
Thanks Michelle. Yes it’s a big bonus being able to use free weights at home. Thanks for popping in
Hi Jennifer – this is really clear and helpful information for anyone who might be interested in knowing the benefits of each type of weights training. I know I need to do more strength training – but so far I’ve not pushed myself in that direction.
Thanks for linking up with us at MLSTL and I’ve shared on my SM 😊
Thanks Leanne. Great having #MLSTL back for the new year
Hi Jennifer, I’ve used both machine weights and free weights over the years and agree with you that both are helpful as long as you know the correct way to use them. I prefer to work out at home so stay with the free weights. And, my stationary exercise bike has a built-in arm strength function, so I can ride and work on my arm and shoulder strength. It’s pretty cool! Sharing on SM. #MLSTL
I tend to use the free weights for the convenience. Sadly, not as often as I should. This was a good reminder to me to get going once again.
Free weights are great for convenience and at home Cheryl. That’s good you’re taking up the reminder
Very informative post, Jen as I only recently really understood the difference because of my Fitness Course. I think as a beginner the pin weighted machines are good because they assist with form. Of course, the main message you have reminded us about is that Strength Training in any form should be an integral part of our fitness program. Thanks for sharing at #MLSTL and our 100th celebrations. xx
Hi Sue, I’d keep beginners to machines for a few weeks. Thanks for popping in
Yes, time to get back to strength training again. I used to go to a gym on an almost daily basis, but that was years ago. Time to get back to it because yoga doesn’t do it all.
I do mostly free weights and some TRX straps. One reason I like the Orangetheory program is because there are coaches to help you make adjustments to form as necessary. I do occasionally work with free weights at home as well. #MLSTL
Sounds to me like you’re doing all the right things Christie. I use TRX straps occasionally and really like them. Thanks for popping in again