The pros and cons of free weights versus strength-training machines has led to some of the most heated, long-standing debates in the fitness industry. High-tech weight training machines often are more intriguing than free weights. Their existence at upscale fitness centers often justifies a higher membership fee. Free weights, in contrast, appeal to those who are seeking a back-to-basics approach to fitness. Both have their advantages and disadvantages.
Resistance
Your muscle strength will vary at specific points of a given movement. Strength-training machines have a circular cam attached to a pulley system that changes the length of the lever arm. The lever arm shortens at the point of the movement when the muscle is at its weakest and lengthens when it is at its strongest. This makes the exercise respectively easier or stronger, depending on the phase of the movement.
In free weight training, the resistance remains the same throughout the movement. As such, the weight only challenges the muscle in its weakest position. Machines, therefore, do a better job at providing adequate resistance.
Stabilization
Exercise machines of have seat backs and seat belts that stabilize the body while performing the movement. Free weight advocates argue that this artificial means of stabilization precludes the need for conscious core activation, so the core musculature becomes lazy. Free weights do a better job at integrating core conditioning into a strength-training workout.
Movement Patterns
Most weight machines use a linear movement pattern. Free weights can be used in various planes of motion, which makes them more suitable for sport-specific training.
Safety
While exercise machines do not enhance core activation, their stabilizing devices may be more suitable for exercise novices or people with injuries. Furthermore, the guided, track-controlled movements of a weight machine may be safer for someone who is less knowledgeable about correct posture and biomechanics in strength training.
Time Frame
Machines are adjusted by changing a pin on the weight stack. Free weights must be returned to their place and substituted for a heavier or lighter weight. If you're using barbells, you will need to change the plates, which is even more time-consuming. These factors make weight machines more time-efficient. However, most gyms have only one of each type of machine, while there are a variety of free weight exercises for every muscle group. In the time it takes to wait for someone performing five sets on a pectoral machine, while chatting with friends between sets, you could use barbells or dumbbells to perform a flat, incline or decline bench press as well as a chest fly.
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