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Free Weights vs. Machines

Do you ever wonder what the difference is between working out with weight machines and free weights? There are distinct advantages and disadvantages of using machines and free weights in the following areas: resistance, strength gains, movement specificity, workout flexibility, and injury risk.

Resistance

Weight Machines	Free Weights
Use variable resistance, and change resistance throughout the range of motion	Resistance on the muscle remains constant throughout the joint's range of motion
Have geometrically shaped cams integrated with a pulley system that change the length of the lever arm of the external weight	Since there are points in a joints range of motion at which the muscle is stronger, and points at which it is weaker, the amount of weight someone can lift is limited by the weakest point
At weaker joint positions, the lever arm is shorter, making it easier to lift weight.	Serve only as a strong- enough training stimulus for those weaker joint positions
At stronger joint positions, the lever arm is longer, making it more difficult to lift weight.
However, given the differences between the length of people's limbs and their ability to produce force at different joint angles, not all machines may be able to match their resistance to a person's strength

Strength Gains

Weight Machines	Free Weights
Since strength tests use either machines or free weights, the outcome comparing the two will favor the kind of training that uses the same kind of equipment as the strength measurement.	When testing and training equipment same, there is a greater carryover of strength obtained from free weights to weight machines than converse
Similar outcomes when testing equipment differs from training equipment	Free weights elicit superior strength gains due to greater specificity of movement, force application, and velocity of movement

Movement Specificity

Weight Machines	Free Weights
Most allow only single joint exercises, with movement occurring in a single plane	Movements occur in 3 dimensions
Do not recruit muscles other than those specifically targeted by machine since machines guide movement	Added task of balancing free weights in 3D plane recruits ancillary muscles
Lack of freedom has the advantage of allowing lifters to isolate specific muscles of parts of muscles	Greater instability may require spotter
	Allow multi-joint exercises that confer greater neural benefits in terms of acquiring specific skills
	More closely mimic activities of daily life

Work-Out Flexibility

Weight Machines	Free Weights
Do not provide much flexibility in designing or performing workouts	Do not limit the position of exercise
Limited by how many adjustments can be made in seat or arm settings	Number of exercises nearly unlimited
Only the intended exercise can be performed	Allow for small changes in workout load
Restricted often to 10 or 20 pound increments	Greater opportunity to engage large muscles
	Exercise with many large muscles means greater metabolic cost, which can have a greater effect on fitness and body composition

Injury Risk

Weight Machines	Free Weights
Less likely due to fixed position and guided movement	Due to free range of movement, a greater risk of injury is present
	Most likely occur when intensely or aggressively weight-training
	Make sure that movements executed correctly to avoid injury, and risk is no greater than that of machines

Wrap-Up

Guideline	Advantage
Resistance	Weight Machines
Strength Gains	Free Weights
Movement Specificty	Free Weights
Work-Out Specificity	Free Weights
Injury Risk	Weight Machines

Despite the inability to alter their resistance at stronger joint angles, and the slightly higher risk of injury, free weights still have the overall strength-training advantage because of their training specificity, workout flexibility, and superior stimulus for increasing strength. Possibly the most important reason for using free weights is that, while weight machines allow lifters to train muscle, free weights allow them to train movement.

Since the movements associated with weight machines are easier than those associated with free weights, people who have never lifted weights should initially se machines to train their major muscles and general motor patterns. Once they have acquired a general strength base, it will be easier for them to move on to training more specific movements with free weights. Those who are in rehab for an injury should also use machines rather than free weights to isolate the injured joint and prevent the possible exacerbation of an injury that can come with the added physical stress of handling free weights.

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