Free weights, as opposed to resistance-training equipment, are weights that are not connected to a machine. One benefit of using free weights such as barbells or dumbbells is that they force you to engage your entire body by coordinating the movement of several muscle groups at one. Choosing whether to use free weights versus a weight machine depends on your level of experience and fitness goals.
Versatile
Dumbbells and barbells are inexpensive. If you can't afford to join a gym or buy a weight machine, you can probably afford free weights. Even if you could afford to buy a weight machine, one machine often targets one muscle group. You would have to buy an expensive machine that works a variety of muscles or buy several machines to target the same number of muscles as one pair of free weights.
Multipurpose
Just by repositioning your hands and lifting weights in a different direction, you can do more exercises with free weights than you can do on a single weight machine. By holding free weights with your palms facing forward, you can work your triceps. By repositioning your hands, you can work your biceps or shoulders. You can work more muscles with one set of dumbbells than you can using three resistance machines. University of Illinois McKinley Health Center reports that with free weights, in less time you strengthen many muscle groups at once while increasing your heart rate. According to Rice University's Recreational and Wellness Center, the number of exercises you can do with free weights is nearly unlimited, especially when combined with a bench and rack.
Stabilizer Muscles
Resistance machines may be at an advantage when isolating certain muscles, but when it comes to conditioning the stabilizing muscles, free weights are your best bet. Using free weights require you to balance weight while exerting force, which engages surrounding muscle groups. Your movements while lifting free weights also authentically mimic real life movements.
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