If you have decided to include resistance training in your exercise regimen, you can benefit from both free weights and machine weights. According to Dr. Ed Laskowski, a physical medicine and rehabilitation specialist at the Mayo Clinic, you can build muscular strength with either form of weightlifting. He recommends doing what makes most sense for your fitness goals.
Get medical clearance before starting any new exercise program, particularly if you have any serious health issues.
Light Dumbbells: Good for Lightweights
If you are new to resistance training, start with very light free weights and learn proper form to prevent injuries. Using 5- to 10-pound dumbbells is generally appropriate for most beginners.
Maintain good form by always keeping your head and chest tall for sitting and standing exercises, and keeping your lower abs drawn in toward the spine to protect your lower back.
Two Weekly Sessions to Start
Beginners can start with two weekly sessions of weightlifting that include eight to 10 different exercises, the American College of Sports Medicine recommends. For basic fitness, the organization also advises healthy adults get 20 minutes of vigorous cardiovascular three times a week or 30 minutes of moderately intense cardio five times a week.
By doing regular cardio, you will keep your heart and lungs strong enough to sustain a regular weightlifting program.
Doing several different types of exercises in each resistance training session can ensure that you work different muscle groups and keep your workouts symmetrical.
Upper- and Lower-Body Sessions
If you are new to lifting weights, split your two weekly sessions into upper- and lower-body workouts. This will allow the muscles to recover properly. Each time you lift weights, you create microtears in the muscle fibers. By taking a day off from working certain muscles, you prevent overtraining or decrease your risk of injury.
For example, you could work the chest and back on Mondays and legs and abs on Thursdays.
Use No Weight on Exercise Machines for Beginners
Weight machines are good for isolating certain muscle groups but for out-of-shape beginners, the lowest weight on a weight machine might be too difficult to train with at the outset. For example, a beginner doing a seated leg extension may not be able to do 20 pounds, the lowest setting on most weight machines. You could do the exercise without any weight to learn the correct movement, but another option is to hold a 2- to 3-pound dumbbell in each hand and do standing lunges to work the same muscles --- the quadriceps, in the thighs. Do whichever you prefer.
Heavyweights, Use Exercise Machines
At the other end of the spectrum, if you are lifting very heavy weights, using weight machines can protect your spine and joints. For example, doing a decline dumbbell chest press with 70 pounds requires excellent ergonomic form to protect the neck, knees and lower back.
Using a seated chest press machine will work the pectoralis major and minor of the chest, meanwhile, but without the same kind of risk for injury.
The same is true for standing alternate biceps curls. Were you to train holding 50-pound dumbbells, you risk injury to the neck, lower back, shoulder joints and wrists. Using a pec deck machine, you can lift 50 pounds using your biceps and not expose your spine or joints to the same level of potential injury.
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