Free Weights vs. Resistance Machines
Many people who want to start weight training wonder how free weights stack up to resistance machines. In this post, we will compare the two forms of resistance training and discuss the pros and cons of each form of training.
Pros and Cons of Free Weights
Free weight training has many distinct advantages. This type of training requires less equipment and allows you to complete thousands of different exercises with just a few dumbbells or a single barbell. Additionally, this type of training allows you to perform compound and complex exercises that have been around for hundreds of years, like the deadlift, squat, clean and jerk and snatch. This type of training boosts coordination, speed and power as it strengthens your muscles. Free weight training also gives you an additional bonus. Instead of isolating one muscle group at a time, multiple muscle groups work together to help you stabilize and assist the prime movers. Free weight training is an efficient training method that allows you to integrate many different muscular actions in each exercise, boosting your overall results.
However, free weight training often requires a bit more skill and familiarity in order to perform exercises safely and effectively. Additionally, some free weight exercises introduce a bit of risk, since failing to execute the exercise correctly could result in sprains, strains or more serious injuries. However, you can greatly reduce the chance of injuring yourself with free weights by practicing proper form and exercising within your limits.
Pros and Cons of Resistance Machines
Resistance machines are great for isolating specific muscle groups. For instance, using the leg extension machine allows you to train your quads without fatiguing any other muscle groups. Resistance machines also tend to be good for beginners because they require little skill to perform exercises properly. This might encourage people who might otherwise not do any strength training to perform resistance training consistently.
Despite its low barrier to entry, resistance machines also present a few drawbacks. Resistance machines don’t develop power, neuromuscular coordination or athleticism as well as free weight exercises. Another drawback to resistance machines is that they are built for average height men. These pieces of equipment might not accommodate really petite women or larger, taller men or women. It might be harder or even unsafe to use weight machines that are not built for your unique proportions.
Are resistance machines as good as free weights?
Resistance machines are not as good as free weight machines for building coordination, however, they can be a useful tool to build muscle and strength. Combining both resistance machines and free weights will probably result in the best results, provided you have a well-thought out training program. However, if choosing between resistance machines only or skipping strength training entirely, you should definitely use resistance machines!
What are the benefits of resistance machines over free weights?
Resistance machines are user friendly for beginners and those who have trouble targeting specific muscle groups. Additionally, resistance machines lock you into a particular range of motion to target specific muscle groups. Finally, resistance machines might help intermediate and advanced exercisers bring up lagging body parts by isolating specific muscle groups.
Do resistance machines build muscle?
Resistance machines certainly can build muscle. Make sure you use proper form and sufficient intensity, volume and training frequency to gain muscle with resistance machines. Also, make sure your training loads are challenging enough and allow you to reach fatigue by the end of each set.
Can you build muscle with machines only?
You can definitely build muscle with machines only. Make sure you choose exercises that challenge all the major muscle groups and progress the difficulty, load, reps and/or number of sets with each exercise over time. Still, if you do decide you want to try free weight exercises or need help adding some free weight movements into your exercise program, consider working with a personal trainer. While you can build muscle with machine based training only, adding in free weight exercises can help supercharge your results.
