Most gyms will have a variety of cardio machines, strength machines, as well as a free weight section. For starting out you may question which area you should primarily spend your time at. Depending on your goal it will affect your choice but for now lets say you just want to build up your strength or put on some size. Now how do you decide whether you should do free weight movements or rely on machines? Each option has its advantages and disadvantages so it can be smart to use a combination of the two, in the end you need to go with what works best for you. A lot of the commercial gym equipment you may come across are designed for an average height male so don't be alarmed if you first sit down on a machine and it doesn't fit you, ask a wellness coach there or if provided check out the steps on how to make the adjustments to fit your body. When I am giving a new member an orientation and showing them how to use the equipment properly it is key to remind them that what works for me is not going to work for them (I'm a little under 6'9" so what works for me is not going to work for a little lady!) and thats fine! The adjustments take a few seconds and you should be good to go. Normally it can be wise to start off with machines as a beginner to help build up that foundation and then start to add free weights into the program. It may throw some people off when they are using lets say 130lbs on the chest press machine but when they go over to the bench press and try 130lbs its a whole new ball game. The reason why it is more challenging is because you are activating more muscles to help stabilize the bar opposed to having a machine where all you do is press in a straight line. So now lets take a look as the pros and cons of each option.
Machines
Pros:
- Can easily target certain muscles
- Easier for a beginner
- Faster
- Safe (now you can still cause an injury if you do not use proper form but unlike free weight exercises there is no need for a spotter)
- Helpful when recovering from an injury
Cons:
- Built for an average height male
- Need multiple machines to train full body
- Difficult to develop stabilizer muscles
- Locked in place body movement
- Some machines require an orientation on how to use properly
- Not functional to everyday movements
Free Weights
Pros:
- Helps develop small stabilizer muscles
- Movements are closer to bio-mechanical actions
- More versatile
- Don't need as much equipment to get a full body workout
Cons:
- Some movements require a spotter
- Can be tough to target certain muscles
- Takes longer to adjust the resistance/ weight
The points I listed above are just a couple of pros and cons for both free weights and machines, you may come across many more along your fitness journey. Neither one is better than the other however for some exercises they may be done more effectively when using one or the other (ex. some prefer free weight dumbbell curls opposed to the arm curl machine). In the end it comes down to what works for you and what will help you reach your goals effectively.
Ronnie Vercruyssen,
"Every champion was once a contender that refused to give up"- Rocky Balboa
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