Hello, welcome back to the EXFO Blog! Thank you for checking in fellow readers! In this post I discuss free weights versus machines. New clients and potential clients often ask me what my focus is or which is better. Read on to find out!

HOW CAN I TELL THE DIFFERENCE?

Generally speaking, free weights include dumbbells, kettlebells, sandbags, barbells, and any weight that is not attached to something. Machines on the other hand, are attached to something like a seat or a pulley. In typical commercial gyms, machines tend to take up the majority of the gym floor whereas free weights tend to be on racks. 

OKAY GREAT! WHICH ARE BETTER?

They’re both great! Choosing which type of exercise equipment to use depends more on your goals and experience level.

Machines are very targeted pieces of equipment, meaning that they are great at isolating specific muscles. The downside is that most machines do just that, target one or just a few muscles at a time. So when you’re sitting to do a quad extension on a machine you are only working that muscle for example. Alternatively, if you’re doing a split squat with a dumbbell or kettlebell (a free weight) you are engaging the hamstrings, quads, glutes, and calves. Free weights enable you to get more bang for your time. In other words, free weights are more efficient.

Also machines are generally easier to use and are safer for beginners since they require less skill and know-how. They are typically safer because they limit your range of motion so you are less likely to do something outrageously dangerous on them. Limiting the range of motion to keep you safer also has a downside because if you are an exceptionally shorter or taller, person or your body requires a different range of motion- the machine only has a limited amount of presets to choose from.

You also have to keep in mind that if you fail to set the machine up properly for your height and strength level you could still injure yourself on a machine.

SIDENOTE: If you are a more experienced gym goer and prefer a mix of both types of equipment, I would advise to start your workout using free weights and use machines towards the end of the workout. The rationale is that free weights require more muscle engagement and attention to form than machines. So use free weights at the start of your workout when your body is feeling fresher. Towards the end of the workout you can focus more on isolating specific muscles when your body is more fatigued.

SO, WHAT DO YOU PREFER WITH CLIENTS?

A lot of times, many machines have a little sticker on them explaining how to use that particular piece of equipment - but there’s little information at the gym on how to use free weights properly. Since you are paying me to train you, I want you to learn as much as possible and get the most efficient workout possible in the time we have together. For these reasons I prefer to use free weights while training clients - especially those new clients who are completely new to lifting.

Also, machines can vary significantly from space to space even when they are working the same muscle. This depends on the manufacturer or new research suggesting that the machine should be modified. So chances are you will need to slightly modify or relearn how to use a particular machine at a different facility or as they are updated. Free weights on the other hand, stay the same. A dumbbell is a dumbbell no matter where you go - you could even use a bag of rice as a free weight. Knowing how to move your body safely and effectively to work different muscles using free weights is why I prioritize them over machines. 

As clients become more advanced or if they want to learn machines, I definitely include them in their workouts - it truly depends on the client!

WHAT ABOUT CABLE MACHINES?

I should mention that cable machines are one of my favorite pieces of equipment at the gym that I prioritize along with free weights. Cable machines apply constant tension throughout the exercise and help combat using momentum to get the weight up. Additionally, there are tons of different exercises you can do with a cable machine which is why I want you to learn them while we share our time together. If you don’t have access to a gym or a cable machine, resistance bands and a sturdy pole can be a great substitute for many cable machine exercises by the way!

CONCLUSION

Neither machines or free weights are better, it depends on your goals and experience level. If you hire me as your trainer, I will prioritize free weights and cable machine exercises so you can learn as many exercises as possible with basic equipment and work as many muscles as possible during our time together. 

My overall goal is for you to be able to walk into any space that has even a couple of free weights and have a safe, challenging, and efficient workout all by yourself and with confidence! 

Now that you have some background on gym equipment, find out the top 5 gym must-haves in this post! If you would like to sign up for in-person or online personal training setup a free, virtual 20-minute consultation here.

Comment below what you prefer; free weights or machines? No wrong answers!