In most gyms you will probably see free weights and resistance machines, both of which provide different benefits and can be used as part of a training program to help you get stronger, fitter and healthier. However, there is an argument as to whether machine-based training is lower impact than training with free weights.
Design
When using a resistance machine such as a leg press or seated row, you can only lift the weight in its predetermined fixed plane of motion. When training with free weights -- barbells, dumbbells or kettlebells, the weights can move in any direction, and your muscles have to work harder to stabilize the weights to lift them in the desired direction.
Impact on Muscles
Most free weight exercises are far more difficult to do than their machine counterparts because the muscles have to work harder to balance the weight. On a chest press machine or a lat pulldown, the balance aspect of training has been removed, so your muscles only have to move the weight in the direction set by the machine. Compare that to a bench press or chin up, and not only do your large muscle groups have to work to move the weight, but your smaller supporting muscles also have to work to help balance the weights. So, machines are lower impact on your muscles than free weights.
Impact on Joints
Because resistance machines move in a fixed plane of motion, they also cause less impact on the joints. However, this is only the case if your joints are built to work in this fixed plane of motion. If you have slight imbalances in your joints and muscles, then many weight machine movements may be unnatural for you, which can create a higher impact on the joints than training with free weights would.
Considerations
While in theory machines may be lower impact than free weights, this is only the case if your joint structure is suited to the machine you're intending to use. According to strength coach Paul Chek, prolonged use of machines may cause pattern overload, whereby being forced to move in a fixed plane, your muscles develop microtears and strains, which can lead to injuries. A report from The National Strength and Conditioning Association also stated that free weights probably have the edge over machines when it comes to building muscle and strength, and training the nervous system.
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