Machine weights and free weights are two different types of resistance for strength training. It is a personal preference as to which type you choose to use, but finding what you enjoy will add to your workout progress. Not one single type of strength training equipment is better than the other due to many factors.
Machine Weight Pros
If you are new to working out with weights, machine weights might be your best bet since they keep your body within a certain degree of motion and proper alignment. Machines offer a more controlled motion while weight lifting and isolate specific muscle groups. They provide support, which is vital for those who are beginning lifters or those who are rehabilitating injuries. Some machines allow you to track your progress on computers that give you feedback.
Machine Weight Cons
Machines can't mimic real-life situations and do not promote full-body stabilization due to muscle isolation. They take up time adjusting to the body making sure that it is in proper alignment and this can take time away from your workout. Machines are supportive for your body but fewer muscles groups are used comparable to free weights. If you have a muscle weakness you typically have to use the same weight for both arms and legs.
Free Weight Pros
Using free weights forces you to use more coordination and balance, and more muscle groups are recruited to allow for the variation in range of movement. Free weights are easy to store at your home or office, inexpensive, and you can create a complete strength training routine just using them alone. They create versatility and functionality since you can do a variety of exercises for the entire body without moving from machine to machine. Free weights mimic life-like movements so the muscles you usually use to lift groceries, for example, are used in your workout.
Free Weight Cons
Safety is always key when using weights and free weights can require a spotter. In order to get the best results, careful instruction and training is needed to prevent injury when using free weights. There is not a fixed path with free weights, so knowing when to stop the movement is important so as not to hurt yourself. Also, intimidation and confusion can set in with trying to figure out what to do with free weights and what muscles to work.
Considerations
The perfect strength training program would ideally include both free weights and machines. Alternating both types of resistance allows for joint stability, muscle strength and core stabilization. Changing up your strength training routine doesn't allow your body to plateau, meaning more muscle gain or quicker weight loss.
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