A common conundrum facing the weight training neophyte (that’s newbie for you… well, uh… newbies) is the age old debate machines vs. free weights. Which form of resistance exercise is better? Which method of weight training is safer? What about bands and tubing? Where do they fit into the equation?

Let’s try and take a hard look at all these modes and give you some insight. First, you have to consider all exercise as resistance training. Yes, even your leisurely jog on the treadmill or elliptical machine are resistance-based exercises. As long as any movement is performed within the confines of the earth’s gravitational pull, then it’s a resistance-based exercise. It’s just physics folks not opinion, don’t bother trying to argue. Very good, now let’s take a look at some of the pros and cons of each method.

Machine-Based Resistance (not cables)

Pros

• Relatively easy to use, not much thought required to push/pull on a lever
• Usually come with some kind of instruction placard/sign
• Wide range of machines to “target” almost every muscle group
• Provide opportunity for incremental load progressions. In other words, it allows you to easily change the weight
• Can be perceived as less intimidating/safer by new users

Cons

• Most machines have very limited range adjustments (usually seat height only) forcing the user to adjust his/her body to the machine, not the other way around
• To be used effectively and safely, machines demand a sound understanding of the principles related to anatomical ranges of motion and joint mechanics
• Increased risk of injury due to repetitive inappropriate application of force through joints (the machine’s joints are certainly stronger than your own!)
• Will limit your development if used exclusively

Free Weights and Cables

Pros

• Provide the widest selection of movements and exercises
• When used appropriately can create an extremely effective muscular stimulus far in excess of what can be achieved with most machines (i.e. standing vs. sitting)
• Due to increased neural demand placed on muscles during use, should promote greater gains (i.e. fat loss, muscle growth and strength increases)
• Accommodation of special requirements (i.e. existing orthopaedic/postural pathologies) more readily accomplished

Cons

• Big, heavy iron weights can often seem intimidating and frightening (common concern with many females)
• Lack of instruction placards can leave a new user unsure of where to begin
• Sheer lack of options available can cause confusion and uncertainty

As always there is no right or wrong choice. Both machine and free-weight training  are options and tools limited only by the skill and experience of the operator. One does not have a clear superiority over the other. In fact, both approaches have a place in your overall and complete development. Your success is predicated on taking the time to seek proper instruction and education before attempting any exercise on your own.  More information is always better than less.

Tags: Bodybuilding, free weights, weight training

This entry was posted on Monday, March 30th, 2009 at 8:00 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.