The benefits of strength training are often overshadowed by praise for cardiovascular exercise, but fitness organizations such as the American College of Sports Medicine recommend regular strength training for a healthy lifestyle. Whether you use free weights or resistance machines, you can boost your lean muscle mass and increase your metabolism. There are some drawbacks and benefits to each type of weightlifting program, and knowing the pros and cons can help you choose the best one for you.
Free Weights 101
Free weights allow you to work out with a free range of motion, so your muscles and joints move in any direction they can without restraint. During free-weight workouts, resistance on the muscle remains constant throughout the joint's range of motion. Free weights come in many shapes and sizes and include dumbbells, barbells, medicine balls, ankle weights and your own body weight. Popular free-weight exercises include the bench press, shoulder press, squats, lunges, push-ups, pull-ups, biceps curls and triceps extensions.
Resistance Machines 101
Resistance --- or weight --- machines restrict movements to two-dimensional space and do not allow a free range of motion. Weight machines provide more controlled resistance exercises and offer variable resistance throughout each exercise. Weight machines are designed to become easier at weaker points of pressure during each exercise, but the machines must be able to adjust to a person's body size and type to offer suitable resistance. Popular weight machines exercises include the chest press, shoulder press, lateral pull, leg press and biceps curl.
Benefits
Both types of weight training offer health benefits such as strengthening muscles and bones and reducing the risk of certain conditions such as osteoporosis and lower back pain. Free weights offer the additional benefit of helping to build muscles fast, when you work out with high amounts of weight, the Bodybuilding website explains. Free weights also can improve balance, because you must balance the weights, according to the Rice University Health & Wellness Center. Weight machines, on the other hand, can be easier to use and do not require a spotter. Free weights require a spotter and have a greater potential for causing injury.
Expert Insight
When choosing a weightlifting program, consider your fitness level and experience, as well as your personal preferences. There is no one type of that is best for everyone, physical medicine and rehabilitation specialist Dr. Edward R. Laskowski writes for the Mayo Clinic's website. Free weights are versatile and inexpensive, he explains, while machine weights can be effective if you use models that adjust to your body dimensions. You can factor your fitness goals into your choice, too --- people who want to build muscle and strength fast may opt for free weights and those who want to stay in shape by going to a gym may use weight machines.
Warning
Consult your doctor before beginning a weightlifting program or any new fitness regimen. Weight machines are less likely to cause injury, Rice University advises, and are often used by people with injuries or certain physical limitations. If you use free weights, have a knowledgeable person spot you, particularly if you are lifting heavy weights. If you experience any sharp or persistent pain while lifting weights, stop immediately and consult your doctor, coach or trainer.
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