Strength training builds not just muscles but also strong bones and connective tissue, too. The extra strength and endurance also makes the physical demands of everyday life feel easier. Most strength-training machines are relatively user-friendly, making them the simplest choice in the gym for a beginner. But exercise machines are not without their risks, and beginners can go straight to free weights --- with appropriate caution.
Basic Form
Strength-training machines are built to take some of the responsibility for a safe workout out of your hands. You push or pull on handles that move along a set track, so you don't have to worry much about doing the right motion. Resistance comes from weight plates safely mounted on the exterior of the machine or stacked inside a separate metal frame, so you don't have to worry about dropping weights on yourself or a spotter.
Range of Motion
Although weight machines do guide you through the appropriate motion for each given exercise, the machines are built to accommodate a wide variety of body types. Unless you have extremely long arms and legs, the machine will offer more range of motion than you can safely use. Restricting yourself to a comfortable, pain-free range of motion is up to you. Just because you can move the chest-press handle all the way back to your armpits doesn't mean you should.
Adjustments
Weight machines aren't completely dummy-proof. If you don't adjust the seat and any other fittings --- such as the backrest or ankle roll --- into the proper position, your joints won't line up with the machine's axes of rotation. In a best-case scenario, that means you don't get the intended workout. Worst-case scenario means that you get injured because of the unintended forces on your muscles and joints.
Good Habits
Used properly, strength-training machines can help you master proper weightlifting form. Once you're familiar with the movements behind each exercise, it'll be that much easier to make the switch from machines to free weights, where you're completely responsible for controlling everything from range of motion to how the weights are positioned in relation to your body. But you can develop bad habits on weight machines, too --- so always pay close, careful attention to form.
Learning Curve
Free weights don't come with instructions. But most gym weight machines have an instruction placard that shows you which muscles the machine works and walks you through how to use the machine properly. That alone makes machines more attractive to a solo beginner. But if you have an experienced friend willing to teach you or the money to hire a personal trainer, you can go straight to free weights --- as long as you take your time and pay careful attention to technique.
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