MACHINES VERSUS FREE WEIGHTS

This article is written from the perspective of a fitness equipment user. It is from my own experience as well as from a literature search. I am not a fitness expert. As well as general information, I found a great deal of very complex exercise physiology comparsions which was way over my head. I will leave that to a fitness expert. I am only covering the most general reasons comparing the differences, advantages and disadvantages.

First of all it is a fallicy that machines are for toning and free weights are for bulking!

Machines

I found it amusing to learn that machines were developed to make exercise easier. Hmmmm. Interesting concept. Since the advent of exercise machines hundreds of gimmicks have flooded the market, many of which I purchased. Yep I had the Suzanne Sommer’s thigh master along with many other pieces of equipment which sat in my closet then went on to garage sales or other fates. For the purpose of this article the machines I am referring to are the multi purpose home gyms which consist of pulleys, cables and weight stacks. An example is pictured below.
I am comparing machines to free weights which consists of dumbbells and barbells. See the pictures below.

MACHINE

Dumbbells

Dumbbells with stand

These are select a weight dumbbells. I have never tried them. Check with someone who has or do a Net search for consumer reports.

Dumbbells in a different stand

EZ Curl Bar (Cambered bar)

Barbell and Plates

Barbell and plates with Rack

When I researched the literature on the topic of machines versus free weights, I found that it is a common and important argument. I found copious information but I am sticking to the main points. Both types of equipment are effective but serve different purposes. In the days I attended a commercial gym, the machines were always up front and centre and a pitiful collection of free weights were shoved into a corner somewhere. Like everyone else I headed for the machines. It used to annoy me when a particular machine was tied up or when I rested between sets and someone grabbed it. I figured I would end up lopsided. When I recently attended a very large gym in Toronto - things had not changed much. The free weight equipment was pitiful.

Advantages ·

One of the main advantages of machines is that they are considered quite safe. You would not expect to have weights fall on you and you can lock the weight in.
Generally speaking they assist you to use proper form.
They help to control and stabilize the weight so you won’t be wildly out of control (more on the disadvantage of this later).
For the most part they are easy to learn and use.
Machines are able to focus more on a single body part – isolation exercises.
Might be best for beginners, the de-conditioned individual , someone rehabilitating from an injury or the elderly. (But really if you are a beginner you don't need one - you can use a minimum of equipment at home).
Best machine exercises: lat pull down, triceps pull down.
Can progressively load the muscle. (Weights can be increased)
Machines can complement free weights. Your work out should contain compound exercises. You can complement the free weight compound exercises with some machine isolation exercises. Comparing machine to barbell, it is easier and quicker to change the weight on a machine. However, you are resting between sets and can use this time to change the barbell weight or have a second bar preset.
A professional body builder might use one closer to competition to isolate some areas

Disadvantages

Safety. Although they are touted as safe one day my machine’s bolt came out of the weight stack flying up and breaking a light in the ceiling. Had I been closer by it could have hit me in the face or in the eye. You must make sure to put the shoulder/chest mechanism back out of the way, and the lat bar as well so you don’t clunk your head.
Although machines assist with form by only moving through a certain range, you can still develop some problems with form. Some people lean too far back when doing lat pull downs for example. You still have to pay attention to what muscle it is you are working and make sure that you feel the exercise in the correct anatomical area.
Adustment: you will often have to adjust the seat or cable or bar to fit you properly for proper form particularly if more than one person is using it or for various exercises.
Although they help to stabilize the weight, this also reduces the number of stabilizer muscles and supporting structures you use (the machine is doing it for you) so you won’t get a general all overall benefit in both muscle development and calorie burning that you would using free weights. · The machine helps control the negative losing some of the benefits.
Although they are easy to use, make sure you have a detailed manual and diagrams posted on the wall to assist you to remember how to correctly use the equipment ·
Although you can isolate some muscles with a machine – and can gain some benefit- it misses out on TOTAL compound exercises the granddaddy of exercises. It is limited by stabilizing for you missing out on working the stabilizer muscles. Compound exercises use and affect more muscle groups burning more calories and working muscles more ‘functionally’ or naturally
If you are inexperienced, deconditioned or elderly, a machine won’t take the place of a qualified trainer. You may still wish to start off with some simple equipment such as lighter dumbbells, resistance bands etc.
Very expensive usually well over $1500. Average $2500-$3000. Don’t buy a cheap machine, it won’t last.
Takes up a lot of room · Not easy to assemble · Requires maintenance and upkeep
Not easy to dissemble move and reassemble. Don’t buy one if you are planning on moving in the near future. Get professionals to deliver it, set it up and adjust it.
Not necessarily simple math. My machine weight resistance is the same as noted on the weight stack for some of the options and for others the weight is 1.5 times the weight stack. The cable is 50% of the weight stack.
Usually machines have 10 lb weight increments limiting the ability to progress more gradually. You can buy rubber weight add ons to have smaller increments but these sometimes get caught in the pulley. Generally you can't use less than 10 lb
Variable resistance. Sometimes cables stick or get caught affecting the function.
Isolation – example the leg press – usually everyone’s favourite – you are seated with the machine supporting you and stabilizing your back – you are pretty much only working your quads. The squat, a free weight compound exercise works all your leg muscles, your back, your abs and even your upper body.
Machines are usually made for the “average” person. If you are very tall or very short, the machine will not likely adjust satisfactorily for your use.
If you become a serious body builder – you will outgrow your machine and resort to free weights.
It is easier to zone out and not concentrate on the muscle you are working.
Works in a preset path making it difficult to vary exercises.
To gain muscle mass you need to recruit stabilizer muscles.
If attending a gym, you have to avoid busy times or machines are not available.

IF YOU ARE USING MACHINES BECAUSE THEY ARE EASIER OR MORE COMFORTABLE YOU ARE ONLY CHEATING YOURSELF AND YOU ARE TOTALLY MISSING THE POINT!

One personal trainer and body builder with 25 years experience wrote that for two years he used a commercial gym using only machines. He was blown away when he finally checked his ‘one rep max’ using free weight equipment and found he had lost significant strength.

Note: One Rep Max (1RM) – is the maximum amount of weight you can lift for a single repetition of one exercise. This can give you insight on your strength threshold and the IRM can help you find how much weight to use. For example if building muscle you would probably lift 85-90% of your IRM for 6-8 reps and 2-3 sets. When finding your 1RM you should have a spotter. Your 1RM should increase over time.

I realized very quickly the effect and value of free weights. I do use my machine sometimes to add a bit of variety but I mostly use free weights. I could very easily do without it should I ever move to a smaller home. The bolt has come out numerous times and if my husband isn't home to help it is awkward to fix alone. The bolt works its way lose over time and I am never one step ahead of it.

Free Weights (Dumbbells and Barbells)

Advantages

The most simple of equipment.
Inexpensive. Usually sold by the pound. You can start out with a few weights and add more as you progress.
You won’t outgrow them, you can simply add to them as noted above.
Does not restrict your range of motion, so that more muscles are used in an exercise to stabilize the weight. (Works in more planes of motion for greater muscle recruitment.
Hard to outgrow. As you progress you just buy heavier dumbbells and more barbell plates.
Versatility and adaptability. Endless possibilities for exercises. ·
Greatest granddaddy compound exercise for the lower body is the squat; for the upper body – bench press.
Training with free weights delivers better and quicker results. (No machine can duplicate the effects of the squat). Stabilizer muscles are used with free weights. These muscles support the growth of the bigger muscles. You want to stimulate as much muscle as possible with each exercise so you aren't wasting your time
Free weights fit everyone
Requires concentration on form and the muscle you are working which is actually an advantage – you will get better results.
You can do a complete strength training program with only a few free weights.
Nothing feels as great as ‘pumping iron’. You just won’t get the same feeling with a machine.
Contribute more to coordination and strength than machines.
Use a functional (natural) range of motion no matter what your size.
The user has to control the negative part of the exercise. Free weights must be controlled through the eccentric and concentric activity of an exercise resulting in greater benefit.

Disadvantages

More prone to injury if not using proper form.
You have to fight the momentum on the negative. · If you move too fast and you are not paying attention to form you can go past your normal range of motion and hurt yourself.
Dropping a weight on yourself can cause injury. If using very heavy weights you may require a spotter.
Easy to fall into poor form. Always recheck your form. If you are failing to advance, have someone review your form.
All disadvantages can be nullified with good training practices. Learning proper form should be part of your training anyway. A good foundation with a qualified trainer will help you avoid injury, progress and not waste your valuable time undertraining.

My non expert consumer advice: Start out with free weights. After you have trained for 6 months, if you still want to get a machine, make sure why you want it. What will it add to your routine? Then try one out at a store or gym and make sure it meets the purpose you are buying it for.

COMPARISON OF BARBELL SQUAT AND MACHINE LEG PRESS - SIMILAR EXERCISE DIFFERENT EFFECT

Machine leg press – mostly targets quads and somewhat glutes, hams, partially calfs – you would have to vary your foot position on the press as well as adjust the backrest to get more effect on each of the muscle groups. Fixed so no extra kick from balancing or use of stabilizer muscles.

Barbell Squat – targets quads, hams, calves, glutes – also all the stabilizer muscles as well as muscles used in balance –
Note: if you do "barbell squat and press" exercise (all one exercise) you can efficiently target your WHOLE BODY!