Building Muscle: Comparison of Exercise Machines With Free Weights

Strength training is excellent for developing different muscle groups, and there are plenty of machines that will aid you in your fitness regimen. Free weights also have their benefits, so it can be helpful to compare exercise machines and free weights when choosing a workout routine. Both have their advantages and disadvantages and the purpose of comparing is to weigh which one meets your fitness needs the best.

Image via WikipediaFree weights are widely available in the form of barbells and dumbbells. Many dumbbells are single weight, one-piece items. Some are designed similarly with barbells. It has a bar on the center and the weights are removable. Thus, it gives you the option to change weights. This is less expensive, however time consuming, since you need to replace weights for every exercise.

Weigh stack machines generally have two types, single exercise (created for one movement) and multiple exercise machines (adjustable for performing various exercises).

Free weights are beneficial for strengthening the entire body. Oftentimes this is more effective. Exercises on free weights are done easily. When holding free weights, your entire body is supporting and balancing the weight  - that is why more muscles are engaged during the exercise. This also supports bone mineralization, which is significant in avoiding osteoporosis in the future. As you lift the free weights, weight stabilization also takes place, keeping your body steady. This promotes additional muscle strength. 

The major advantage of training machines over free weights is safety and easy usage. These machines are equipped with control and guides to direct the resistance paths. Thus it is less dangerous and prevents the user from being pinched, injured, or trapped. In case you failed to control the weights, the stacks will never hit you. A spotter's assistance is not needed as much when exercising with machines. Heavier weights are more comfortable to lift, increasing your muscle mass. Adjustments on the machines can be easily made - that is why machines are very popular in many fitness centers and gyms.

Image via WikipediaThe major disadvantage of free weights is safety. If you perform a bench press using a barbell, being trapped is possible especially if you fail to complete a certain repetition. It is advisable to do your exercise with a spotter or a friend to assist you. Keep in mind that greater amounts of control are needed when stabilizing your muscles. Total control is needed when lifting to prevent joints and muscle injuries. Therefore you may not want to lift as much weight as you would with a machine. Usage and technique must be properly applied when utilizing free weights.

Many manufacturers have created resistance machines with different qualities and designs. Most often these machines are for "typical" users with typical heights, limb lengths, and weights. The motions of the exercises are guided by these machines. So, sometimes the motion cannot be the perfect motion for the limb length and size of your body. This forces your body to adapt such motion which is not good - sometimes making your exercise ineffective, and in some cases actually harmful to your body. Be sure to consult with a trainer if you are new to weight machines, and make any available adjustments to accommodate your body size and type. 

The choice depends on you and your fitness goals. To summarize, free weights can be better for achieving full stabilization of the muscles and freedom of motion, while machines provide safety and easy usage. Consider your fitness goals and choose accordingly.