Featured post
Free Weights vs. Machines
f you’ve followed me for awhile, you might have noticed that I only show exercises or create workout routines using free weights or bands, not machines. With Covid I did not have access to the gym or workout machines so it was not relevant to me or to you.
3 min read
f you’ve followed me for awhile, you might have noticed that I only show exercises or create workout routines using free weights or bands, not machines. With Covid I did not have access to the gym or workout machines so it was not relevant to me or to you. However, they do exist, and some of us are able to make it to the gym so I wanted to write a bit on how the benefits of them, and the contexts when they will be most beneficial.
What are Free Weights? What are Workout Machines?
Free weights are objects that are lifted during exercising that are not attached to a piece of equipment. Free Weights include dumbbells, barbells, kettle bells, resistance bands, etc.
Exercise machines are any machines used to perform physical exercise. They come in many forms. Some involve cables or springs. Ellipticals and treadmills are also included, but I am speaking specifically about resistance training, not cardio.
What’s great about Free Weights?
Free weights allow for a full range of motion (ROM). Range of motion is a measure of a joint or muscle's ability to complete all of the movements it is capable of. This allows for a better application of the exercise to real-world movement. Performing a dumbbell bicep curl is more like picking up a bag of groceries than performing a bicep curl on a machine where the range of is fixed and in isolation of gravity and other things that add to the difficulty of lifting.
Time Saving
Free weights give more bang for your buck. Now when I first began to workout I would make rounds doing six to eight different machines to cover all the muscles I wanted to train during that session. Free weights always involve stabilizing and assisting muscles. For example, if you are performing a standing upright press, not only are you training the shoulder and triceps, you are also training your core which acts as a stabilizer to allow you to perform this movement properly. Therefore, this arm exercise indirectly trains muscles outside of the arm. With that I would recommend free weights when performing compound and functional movements because they better replicate moving in the real world.
Adaptability
Free-weight exercises are easily adaptable to fit most people’s physical size or special requirements. Exercise machines can be adjusted, but they are built with the average white male in mind probably. Therefore, most people who fall outside of that average: tall, short, obese, physically disabled, and etc may have trouble comfortably and safely operative an exercise machine. Working with a professional, and/or doing the research on free weights allow anybody to be able to feel empowered through movement.
Affordability
As a beginner, having a pair of 10lb, 15lb or 20lb dumbbells or kettlebells allows you to do a whole lot for at least six months and that’s much more affordable than a single exercise machine new or used, or a gym membership.
Exercise Machines
Specification
Machines are extremely beneficial when it comes to exercises that focus on specific muscles. There are machines that focus on the quads, the hamstrings, the inner and outer thighs, That can be helpful to supplement unilateral movements when addressing muscle imbalances. Using cable machines are particularly wise to occasionally utilize because in some cases it can has a tension that can help develop the muscles.
Beginner Friendly & Comforting (?)
I put a question mark because I think this could be true for some , but for most this gives a false sense of security. Many people when they first enter a gym tend to gravitate towards that machines since they focus on one thing, they sometimes have instructions, and there’s an “easy” way to navigate the weight you are able to move. I totally get coping to ease into things. However, to be real with you, as a beginner, you need only focus on four to six exercises to hit the majority of your body. Since machines are so segmented you might have to hit six to twelve machines to hit your target meaning you may overtrain and be too sore to continue consistently.
Unsung Hero: Cable Machines
I look at cable machines as a step between standard workout machines and free weights. With cable set ups there is a lot more versatility. There are like resistance bands, but you are able to add more weight to them. I really to appreciate cable work, but I would consider it an intermediate level and would suggest working with resistance bands and lighter free weights before working with cable machines.
In general I would reach for a free weight before an exercise machine. With the right people, rights tools, and effort it is fairly easy to get into lifting. If you would like some particular training, feel free to email me at theefitfaguette@gmail.com with “fitness consultation” in the subject line.
