Comparison Of Cable To Free Weights

Free weights and cable pulleys provide muscles with an overload in which they must exert force to overcome with movement. Training with an overload results in gains in muscular strength and endurance. The question of what type of workout is preferred has many different answers based on your fitness goals and fitness levels. All workouts will increase fitness levels and provide overall health benefits.

Function

Muscle tissue consists of individual muscle fibers that are recruited to exert force to overcome resistance with movement. With cable pulleys, the resistance is in the form of a weight stack attached to a grip. Your muscles move the grip that is attached to the weight stack but does not bear the weight. With free weights, your body holds the resistance while a specific muscle group performs an exercise movement. While one muscle group performs the movement, other muscle groups contract to stabilize your body and maintain balance.

Effects

Cable pulley exercises are more effective when isolating specific muscle groups. The movement works through a full range of motion, resulting in strength gains for a higher percentage of muscle fibers along with increased connective tissue strength. Training with free weights is considered functional training, simulating real-life situations. Picking up weights mimics picking up groceries and luggage. Free-weight exercises are more effective for performing compound exercises, using more than one muscle group.

Benefits

Cable exercises are beneficial for increasing muscular endurance, the ability to exert force with repeated efforts. Breakdown sets can be performed by using a pin to change the resistance throughout one long set. Movements can add rotation to abdominal exercises to strengthen your spine. Workouts can improve muscle tone and shape. Free-weight exercises are beneficial for increasing muscular strength, the ability to exert force to overcome increased amounts of weight. Compound sets using more than one muscle group enable you to work out with increased amounts of weight. While you hold the weight during the exercise, free-weight workouts increase bone density.

Types

Cable pulleys consist of various grips and handles for various muscle groups. Grips can attach from a high pulley or a low pulley. High pulleys are used for exercises targeting your chest, back, abdomen and triceps, while low pulleys are used for your biceps, shoulders and lower body. Free weights include barbells, dumbbells and kettlebells. Free weights benefit all muscle groups.

Considerations

Cable exercises are recommended for beginner-level participants for building a strength base and for rehabilitation purposes. Free weights are recommended for workouts when you have mastered proper form. A first-time exerciser should consult a physician before starting a fitness program.