Machines or free weights: which one is right for you?

Let’s talk about the pros of each:

• Machines are very easy to use and are great for three populations: beginners, the elderly, and youth. Machines are great for these three populations because they stabilize the core and make it very easy to perform the movement with good form.

• Free weights provide an added challenge because most movements are done in a relatively unstable environment, requiring core and joint stabilization.

Here are the cons of both:

• Machines stabilize the core. The core is important in force development in everyday movements. While a shoulder press may seem similar to lifting a heavy pot into a cupboard, the two exercises are vastly different because one requires core stability while the other (shoulder press) does not.
• Machines stabilize the joints. Think of the leg extension—the hip and knee are both locked into place. Now think of sitting and standing—the hips and knees are able to move freely during the movement. Does the leg extension really help with a functional, everyday movement?

• Free weights are difficult to learn. It takes time and practice to feel comfortable lifting with correct form. This is where you need the help of a certified personal trainer to help teach you how to lift properly.
• Free weights are harder to do than machines. Because of the added core and joint stabilization, free weights seem unstable and are harder to do correctly. This isn’t the dumbbell’s fault! It is because your core and joint musculature is used to working in a stable (weight machine) environment!

The bottom line is the free weights elicit a greater training response. More muscles are trained when doing an over head shoulder press with free weights than with the shoulder press machine. When the core and joints are stabilized the number of muscles that are used to do a single action is decreased. When your core is stabilized when using a shoulder press machine you aren’t getting the same benefit as you would when performing a standing overhead press with dumbbells. Core strength is something that everyone says they want—take the time to learn some of the free weight exercises that use core and joint stabilization.

If you are interested in learning more about free weight exercises please contact John Grainger at jgrainger@uvac-swim.org.