Health and Fitness Tips: Free Weights vs. Machines - Which Provides A Better Workout?

Free Weight Benefits

- Balance: Free weights (barbells and dumbbells) improve balance in addition to training muscles

- Core strength: Free weights engages core (foundation muscles) much more than static weight machines

- Faster Results: Free weights activate more muscles than machines (stabilizers) that act in conjunction with the main muscles you are working. This promotes quicker strength gains than weight machines that are designed to stabilize the weight for you.

- Variety: There are endless possibilities in terms of range of motion and variety when it comes to using free weights. Doing the same strength machines time after time can get stale and repetitive for both your mind and your muscles.

- Less Expensive: While strength machines are pricey, free weights are considerably less expensive- you can buy a few sets at Target and get in workouts at home during Oprah.

Strength Training Machine Benefits

Reduced Chance of Overstretching: Machines are built to guide your motions so there is less risk of overstretching a muscle or joint when your muscles fatigue

Work Around An Injury: If you have a specific injury, say to a rotator cuff, weight machines that allow only isolated movement can provide a safe option for protecting the injury while still strengthening the supportive muscles .

Are You Ready To Be “Set Free”?

Get Assistance: If you are new to the weight training scene (or just want to brush up on your technique), have a professional give you a few pointers before starting out.

While weight machines may look simple enough, they can be dangerous if used incorrectly. Plus, seat and weight adjustments are crucial to getting the most out of a weight machine workout. Investing in just one or two sessions with a licensed personal trainer is all you need to get started safely.

Have a trainer show you a variety of exercises using BOTH weight machines and free weights. Even if you are a beginner, as long as you are injury-free there is no reason why you can’t learn basic free weight exercises.

The Best Of Both Weight Worlds

There is no need to choose between free weights and weight machines. An ideal training program should incorporate BOTH!

Mix It Up:

- Alternate free weight and machine training days.

- Train with free weight for the first 20 minutes of your workout, finish up with 15 minutes using machines.

- Burnout Sets: A technique many bodybuilders employ for fast results goes like this: Do two or three sets of an exercise (say overhead dumbbell press for shoulders) using free weights, then do a final set that works the same muscle group on a machine.

You’ll be able to eeek out this final, extra set more easily with the stabilization that the overhead shoulder press machine affords.

What About Those Cable Thing-ies?

I consider cables to be free weights. I also consider them crucial to a well-rounded weight training program.

Cables are a fantastic way to tone your core and improve balance while building muscle. Why pay a gazillion bucks to work out on a Pilates reformer when you can use the cables that are included in your gym membership fee to tone and stretch muscles in the exact same way!

Looking for long, lean muscle? Learn to love the cables! Again, ask a pro for a quick session. No need to get roped into a 20 session package - just a session or two will give you a great start.

Either Call Is Correct

Deciding to use free weights or weight machines may seem confusing but the reality is that it is a win-win situation. The bottom line is you are doing resistance training which will undoubtedly help you build ,tone and sculpt muscle while fending off osteoporosis and increasing your metabolic rate.

Ultimately, I feel that if you have free range of motion and are injury-free, performing the majority of your weight training with free weights will get you better and faster results. That being said, even if you decide to stick strictly to machines I commend you for choosing to change your body and your life!

Pump those Pecs!

Love,
Health Sundae