4 Benefits of Using Free Weights As Part of a Weight Training Program

When you decide to embark on a weight training program, one of the first questions you will have to address is, "Do I use machine weights or free weights?"

Beginners will tend to gravitate toward machine weights, because they do not have to worry about balancing a set of dumbbells through a range of motion, and they can just focus on feeling the burn.  And that's okay.  However, as you progress and become more comfortable with a weight-training program, consider incorporating free weights as they have many advantages.

So what are the advantages of using free weights in comparison to machine weights?

Dumbbell chest fly (Photo credit: Wikipedia)

1. By using free weights, you will innervate many more stabilizer muscle groups as you work to balance the weight through your range of motion.

* The fact that machine weights are supportive is actually their hugest downfall.  They are so supportive that you only need to use a few major muscles groups for any given exercise.

* In contrast, when you use free weights, you are targeting extra muscle groups.  This will help to burn more calories than with machine weights alone - and will balance your muscles and help avoid injury.

2. Using free weights allows you the flexibility to change the path that you will take when performing an exercise.

* Unlike the singular, repetitive motion of a machine that targets the same muscles over  and over, varying the path of your dumbbells will work different muscle groups.

* Dumbbells and other free weights have a tremendous versatility that machine weights cannot match.  You can use any given dumbbell to work out almost every different area of your body.

For example, in addition to doing bicep curls, a dumbbell can be used: 
o in a bench press
o it can be held against your chest during a series of crunches
o it can be pressed over your head to work out your shoulders
o it can even be held between your feet during a hamstring curl.

* Using machine weights for all of these exercises would require multiple machines.

Free weights (Photo credit: Wikipedia)

3. Free weights take up much less space when compared to the size of a typical machine system.

* Further to this, since machines usually boast of attachments and the latest technology, they inevitably cost many times more than what it would cost to equip yourself with a basic set of free weights.  Cost and space are two key factors when people choose any workout equipment.

4.  Free weights do not allow your stronger side to compensate for the weaker side.

* Weight machines focus on working out both sides of your body in tandem.  The pec fly machine is an example.  If you have one side of your body that is stronger, which is often the case, the machine will allow your stronger side to work harder and compensate for the weaker side.

* As a result, machine weights will often hide your weaknesses on one side, however small they may be.  This cannot happen with free weights, because if your left side cannot push out that last rep, your right side cannot help it at all.  This allows you to develop more evenly balanced strength.

In summary, a weight-training program does not have to be one dimensional – only machine weights or only free weights.  It can be a combination of both.  However, definitely consider letting free weights play a significant role in your weight training, as the benefits to using them are numerous.

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.

Weight Training - Free Weights vs. Machines

Something you need to keep in mind when exercising is that you are training for life. You may spend an hour a day in the gym, but that will still leave another 23 hours or so for your muscles to function without using any fancy equipment.

Image via WikipediaWhenever you do any type of exercise, the movement of your body during the exercise is known as the range of motion. The more difficult the range of motion is, the more effective the exercise will be, because your body has to work harder to perform the movement.

Most of the time, when using machine weights, you will always be limited in both your range of motion, and what type of exercise you can perform. Unlike free weights, machine weights offer a certain degree of resistance which you set via the machine.

One of the best thing about using a weight machine is the fact that you just move a little chuck around to select the weight you want to use. Instead of dragging a weight over to your exercise area, you simply select it on the machine. When you are tired during a workout, this can be a blessing.

Image via WikipediaA lot of people argue in the fact that free weights are the best for your body. While this is normally true, many people out there prefer machine weights. There are pros and cons with both techniques, although free weights have been around a lot longer and have been proven time after time to achieve dramatic results.

Body builders for example, have used free weights over the years to build very impressive bodies. If you ask most of them about machine weights, they would probably laugh at you and tell you that you need to quit joking around.

In a nutshell, free weights will use more of your muscles than the machines do, which makes them more effective overall. This doesn't mean that the machines are a waste of use, as they offer some great advantages. In some cases, it is best to stabilize the muscles that are being used in a movement, which is where machines are the best to use.

The decision on which to use for you should be based on what you hope to achieve with lifting weights, and where you plan to use the equipment, such as home or at a gym. Both systems can be beneficial, but in general, free weights are best to use if you want the best possible workout for both your bones and muscles.

A Few Weight Training Tools: