The debate between weight machines and free weights is a classic and often confusing argument. Both styles have their own benefits and drawbacks. Many weightlifters use a combination of weight machines and free weights for their workouts. Understanding the differences between these two techniques will help you get the most out of your weightlifting workouts.
Injury Risk
Weight machines are set up to offer a low risk of injury. Weightlifting machines place the individual into a highly controlled apparatus. Movements performed in a weightlifting machine are guided by pulleys and rotating pieces. Heavy weights are contained withing protective cages. With free weights, individuals can only rely on their own experience and strength. Some exercises may even require the assistance of a spotter, i.e., someone who supervises your lift.
Stabilization
As you lift free weights you must provide both the power to move the weight and the ability to stabilize it. Weight machines guide your movement in a specific direction, requiring that you only provide a lifting force. Stabilizing muscles keep free weights from traveling in undesired directions. Lifting free weights translates to real world lifting situations where machines do not guide your movements. Working your stabilizing muscles improves balance and provides a more complete workout.
Cost
A set of free weights -- or dumbbells -- is relatively inexpensive compared with the cost of a weight machine. Consider that a weight machine is also limited in the number of exercises that it can perform, elevating the cost as a result of the necessity of multiple machines. This comparison is irrelevant for those who complete their weight training at a fitness facility that offers both free weights and machines.
Convenience
Weight machines are set up for quick and easy operation. They are especially convenient for those who are unsure of weightlifting techniques. Users can quickly select their weight and immediately begin lifting. Many free weight exercises require a wide range of setups that may include benches, pads and other equipment. Weightlifters may also have to wait for dumbbells to become available if others are using them.
Flexibility
Free weights allow you to construct your own lifting exercises, targeting specific muscle groups. Many machines are built for a singular type of exercise, offering very little in the way of adaptive techniques. With a simple set of dumbbells, a competent weightlifter can perform most of the exercises that an entire room of machines offers. However, weight machines often offer more specific weight increments. Smaller weight increments allow you to make smaller adjustments, allowing you to safely and gradually build your strength.
Member Comments