Strength training is an overall component of fitness and health. Strength training helps preserve lean muscle tissue and minimize the decline in metabolism that occurs with age. Modalities used to improve muscle strength include free weights, body weight, machines, and resistance tubing. The type of modality you use to improve your muscular strength is a matter of personal preference and your fitness goals.
Benefits
Free weights allow the exerciser to move through a full range of motion and challenge the muscles at varied angles. They come in a variety of weights and provide a challenging workout for all fitness levels. Exercisers can also use free weights from a standing position, thereby activating the muscles of the core in addition to the targeted muscle group.
Machines are easy to use and are, therefore, ideal for the novice exerciser. Most machines come with directions on the machine that demonstrate proper position, how to perform the exercise, and what muscles the machine strengthens. Certain exercises like cable crossovers and tricep extensions are only possible with machines.
Function
Free weights and fitness machines are both used for resistance training. Both free weights and weight machines are available at your local gym and can also be purchased for use at home.
Cost
Free weights are less expensive than machines. Sporting good stores sell free weights by the pound and they cost anywhere from 10 cents to $1 per pound. Multi-station and plate-loaded machines cost from $600 up to several thousand dollars. Machines are also less space efficient than free weights.
Types
Free weights are pieces of equipment not attached to a cable. Free weights come in a variety of weights, from 1 pound to 150 lbs. Dumbbells, barbells, weighted bars, weighted plates and even kettle bells are considered free weights.
There are a large variety of machines on the market. Machines are designed to strengthen and isolate a certain muscle group. Fitness facilities carry equipment for abs, back, shoulder, and arm muscles to name a few. Machines like the cable machine allow you to strengthen the muscles of the body with a simple change of attachment. Some machines come with plate options and allow isolateral, one side of the body, training. Machines designed for home use provide options for training all the muscles of the body with a simple change in attachment. There are cable and steel rod machines for home use.
Warning
Proper lifting technique is necessary regardless of the modality to prevent injury. Check machines for frayed cables before use, and never put your hands near moving parts. Use a spotter when using heavy free weights. Breathe properly when using either free weights or fitness machines by inhaling on the lifting portion and exhaling as you lower the weight.
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