Free weights, meaning barbells and dumbbells, are tools you can utilize in a workout routine to help build muscle and increase your resistance. The Mayo Clinic points out that free weights are often preferred over weight machines, as they are less expensive and more versatile. Dumbbells can also be utilized as part of a cardiovascular workout, such as speed-walking. However, the effectiveness of free weights is sometimes questioned by skeptics, especially those who are used to using weight machines.
Strength-Building
Weight machines and free weights both increase your muscle mass overtime. However, Rice University reports that free weights offer more potential for building strength. Free weights target your large muscles more effectively than machine weights. Rice University explains that working your large muscles increases your metabolism more than small muscles. Therefore, you are likely to burn a higher amount of calories and shed fat.
Resistance
Resistance in a workout routine helps to build muscle, burn fat and decrease your chances of osteoporosis over time. Free weights provide resistance, but the results are minimal. According to Rice University, weight machines are more effective in building resistance, due to the fact that they are designed so users can lift the weights even if their muscles are weak. Free weights, on the other hand require some sort of strength prior to usage; otherwise, you would not be able to move the weight in your desired range of motion.
Stability
Mayo Clinic explains that free weights help to stabilize your whole body. This is due in part to the fact that you can do a range of standing exercises with dumbbells. Free weights are also tools used to help burn more calories and gain muscle during cardiovascular routines. Small hand weights can be used during exercises such as walking, speed-walking, running and aerobic routines. According to the Mayo Clinic, free weights help to prepare you for situations in which you might lift something, such as a box or a piece of light furniture.
Movement
The Mayo Clinic reports that free weights allow for more joint motion than weight machines. In turn, you are likely to work more muscles at once. Rice University reports that the increased movement free weights allow helps to work the ancillary muscles. The ancillary muscles include your forearms, abs and calves.
Considerations
Despite the effectiveness of free weights for fitness, Rice University explains that users of free weights are more prone to injury than users of weight machines. Weight machines have fixed positions to help control your movements, thereby reducing your risk of injury. However, using too large a weight, whether it be a machine or a dumbbell, can cause injuries. The Mayo Clinic points out that the most effective type of weight training program depends on its user and comfort level. If you do not perform free weight exercises correctly, they will not be effective.
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