Choosing a workout program that fits into your lifestyle is dependent not only on your specific goals but also on the resources you have available. Whether you are working out at home with free weights or belong to a gym with numerous weight machines, choosing the right piece of equipment could be the difference between success and failure in your exercise program. Your current level of fitness along with preexisting injuries or conditions should also be a factor in your decision.
Maximizing Weight Loss
The more muscle you have, the more calories you burn. Muscle tissue burns more calories at rest than fat, so increasing your lean muscle mass is a very effective way to blast calories and lose weight. Free weights stimulate more muscle fibers during an exercise than machines because your body will rely on stabilizer muscles to facilitate the contraction, thus producing faster results. Machines, by contrast, isolate the prime muscle used during the contraction, so fewer muscle fibers are used and the synergistic effect that free weights stimulate is not present. Muscle size and toning, along with reduced body fat and flexibility are also byproducts of using free weights as opposed to machines, according to Dr. Hatfield in his book, "Fitness: The Complete Guide."
Equipment Features
Free weights tend to take up less space, are more versatile and are usually less expensive. Weight machines are oftentimes easier to use because you don't have to change plates or wait for a spotter. This allows you to complete your workout in less time as well. However, if more than one person is working out at once, machines will generally utilize space in a more convenient manner. If you are a beginner, weight machines offer support and guidance through the contraction of the muscle.
Equipment Disadvantages
Free weights do not offer complete isolation of a muscle or muscle group, which may be a necessary step in achieving some of your fitness goals. Conversely, machines tend to only offer isolation, which negatively affects your muscle stimulation and calorie burn. Therefore, machines have been referrred to as the training wheels for your weight training session by "Iron" magazine because of the predetermined range of motion. Free weights rely on the body's core strength and balance to complete the contractions, helping to improve calorie burn and overall strength.
Considerations
Existing injury and injury prevention might influence your decision to use machines, especially if range of motion or isolation of certain muscles is necessary. Something else to keep in mind is machines are built to accommodate an average size person, so if you are on the taller or shorter side, adjusting the machine to properly fit your body will be difficult. Free weights do not require any adjustments or modifications and will suit all body types.
References
- "Fitness: The Complete Guide"; Dr. Frederick Hatfield; 2009
- Iron Magazine: Weight Train For Maximum Muscle
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