If you are a weight lifting neophyte, part of the learning curve is figuring out the differences among the many types of equipment available at the gym. You will undoubtedly read and hear about the benefits and disadvantages of machines vs.free weights. Making wise decisions about which equipment to use begins with knowing the equipment.
Exercise Machines
We commonly think of a machine as a device that makes work easier for us by doing most of the heavy lifting. The Free Dictionary defines the noun "machine" as "a device consisting of fixed and moving parts that modifies mechanical energy and transmits it in a more useful form." But such is not the case with exercise machines. The complex units of equipment at the gym that we call machines derive mechanical energy from the musculoskeletal mechanics of the exerciser, with the objective of transforming not the energy, but rather the source. What's more, there are some gray areas when categorizing equipment for purposes of exercise programming.
Machines vs. Free Weights
When it comes to categorizing equipment, cardiovascular equipment such as treadmills, elliptical trainers, stair steppers and bikes can be considered machines, as can seated and standing variable resistance equipment with adjustable weight stacks. Simple objects such as dumbbells, barbells, kettlebells, medicine balls,elastic bands and tubing, and other non-mechanical equipment fall into the free-weight category. Things get dicier when you consider pieces like the roman chair, high chair and some abdominal equipment with non-moving parts that facilitate exercise. They would most likely be lumped into the "bench" category. Then there are the free cable machines that, while called machines, load the joints and muscles more like a free weight and are an integral part of most free-weight programs
Advantages of Machines
Exercise machines are designed for safety and ease of use. Depending on the line of equipment, they can be very simple yet well-designed,or they can be complex with several points of adjustment to accommodate different body types and sizes. The primary safety feature of machines is their design, which makes it virtually impossible to drop the entire weight load on yourself. That is not to say that you cannot injure yourself on a machine, but the odds are greatly reduced. Once the adjustments are made to fit the individual user, there is little guesswork in how to do the exercise, and most machines have instructions posted on them.
Disadvantages of Machines
According to Jeffrey McBride, PhD, CSCS, machines fall short in that they provide resistance in a controlled and coordinated fashion that does not mimic real-life activities and sports movements, making them less effective in preparing the muscles and joints to perform functional everyday tasks. Free weights, on the other hand, load and strengthen muscles and joints in ways that translate to tasks like lifting a 40 lb. bag of dog food from the grocery cart to the checkout counter or picking up your toddler. Machines are also limited in that they do not always work well for all body types. Extremely large or tall folks as well as those with extremely small frames cannot always align their joints at safe and efficient angles on many machines.
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