Bowflex home gyms are multi-station gyms that utilize bendable rods or elastic bands to create resistance for a variety of exercises. These gyms have become popular in the home fitness market because they are compact, lightweight and offer a wide variety of workout routines. Whether or not a Bowflex home gym can be used as a substitute for a free weight training program depends on what type of results you want to obtain from the machine.
Exercise Motion
As you exert yourself on a Bowflex machine, cables pull on the resistance rods or elastic bands to add resistance. Josh Henkin of the Bodybuilding website notes that resistance on a Bowflex increases as you reach the peak of the exercise. This may not be beneficial for muscles that generate less force while fully contracted, such as your calves.
Free weights give you a wider range of movement, which can be a benefit and a detriment. You benefit because the freedom of movement requires you to use more stabilizing muscles to control the lift. However, it is easy to use improper form or lose control of free weights if the resistance becomes more than you can handle, which may result in injury.
Features
The amount of exercises you can accomplish on a Bowflex machine ranges from just over 30 on the Classic model to just over 100 on the Bowflex Revolution. These exercises target every major muscle group in your body and can be quickly switched between, which is useful for circuit training and weight loss. You must add or remove weight from the barbell when using free weights, which can make switching between exercises a slower process. However, a single barbell with weights or a set of dumbbells can be used in a wide variety of exercises for both major and minor muscle groups.
Considerations
Bowflex home gyms come standard with a maximum resistance of 210 to 310 lbs. If you want a power lifting routine from these machines, this may not be enough weight and you will have to upgrade by purchasing more parts. Conversely, purchasing enough free weights and barbells to exceed the capacity of a Bowflex home gym may take up a lot of area in your gym. If you are unlikely to exceed the maximum capacity of the machine and are limited on space, the Bowflex is the better choice for you.
Expert Insight
Rice University recommends using a weight training machine like a Bowflex home gym if you are a beginner at weight training or have recently suffered an injury. The limited range of motion and controlled resistance makes the machine easy to handle. More experienced users or people looking to make large strength gains are likely to benefit more from free weights.
Cost
Bowflex home gyms are considerably more expensive than free weights. As of November 2010, the price of a machine directly purchased from Bowflex ranges from $699 to $2,999. According to Henkin, a power rack, Olympic bar and full set of weight plates can be purchased for around $700. The conditioning specialist notes that you can accomplish more exercises than a Bowflex with this equipment alone.
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