Machines VS free weights: pros and cons

Article provided by the store Wellness Mir.
2013-09-13

Humans always seek absolute solutions. However, such solutions do not always exist — and this is clearly evident in the long-standing debate: machines or free weights? Let’s be clear, both extremes are an overreach, just like arguing whether it’s better to eat with a spoon or a fork. It’s obvious that different dishes require different “tools.” The same can be said about training: when making a choice, you must constantly decide what exactly you want to achieve.

Several facts for consideration:

• Machines are ideal for isolating certain muscles and specifically targeting others.
• Free weights engage a greater number of muscles, ligaments, and tendons, allow for more vigorous muscle mass growth, and develop stabilizer muscles that are important for supporting growing muscles.
• Machines are safer; they are even used in rehabilitation after injuries and for elderly individuals.
• With free weights, increased caution is necessary; you should never transition to heavy weights without mastering the technique with light weights. When technique is well known, the risk is minimal.
• A machine enthusiast may feel uncomfortable if, for some reason (for instance, during a business trip or vacation), they find only free weights at a local gym. Meanwhile, their “colleague” will easily switch to machines if their familiar conditions are not available.
• Machines have limitations based on height, weight, arm length, and leg length. If someone of an atypical physique uses a machine without understanding these constraints, they may get injured.

It will be easiest to understand the difference by examining several pairs of exercises with free weights and machines that frequently replace one another.

Squats with a barbell on the shoulders or leg press on a machine?

When squatting with a barbell, you not only lift the weight, but you also maintain balance. This means that the load goes not just to the target muscles — the quadriceps — but to almost all parts of the body. Stabilizing muscles are also actively engaged in this exercise. Consequently, the effect is evident. However, many consider this exercise to be injury-prone. On the other hand, ligaments and tendons strengthened through training help protect against injuries.

Typically, substitutes are preferred:

Indeed, this exercise also trains the quadriceps. However, other muscles get a break. You can handle more weight compared to squats, but this will not promote the growth of other muscles as effectively. Yet machine movements are perfectly designed, and the risk of injury is minimal. The isolation of “unnecessary” muscles allows training even with injuries or conditions affecting them.

The choice depends on your goals. Do you want to build muscle mass and achieve consistent strength gains? Then you need to strengthen stabilizer muscles since they will support growth. This, along with speed and synchronization of movements, good coordination, and flexibility, can be achieved with free weights. However, if you’re only concerned with “pumping” the quadriceps without engaging other muscles, need to isolate injured muscles, or prioritize maximum safety in training, then the leg press machine will suffice.

Calf raises with dumbbells or standing on a machine?

This exercise should target the muscle itself, not the tendon. When performing it with dumbbells, your focus shifts to maintaining balance, while there are other, more effective exercises for ligaments and tendons (like squats, for example). So you can confidently use:

You will engage the muscles without worrying about maintaining balance. Here, additional loads from free weights do not play such a significant role, and they can be disregarded in favor of more comfortable training conditions.

Wide Stance Squats or Adductor Machine?

If you need to train your hip adductors, it’s challenging to isolate this muscle group with free weights. Yes, an exercise like

helps with this, but not everyone can squat deeply enough, meaning the necessary muscles won't activate, even with great effort. However, on a machine,

anyone can manage this, regardless of their skill level. Again, there’s no need to worry about balance.

Barbell Bench Press or Butterfly Machine?

The load on the chest muscles will be constant here, while with the

it will vary, since the chest works differently at various points of the range of motion. This means the load is greater and more effective on the machine. However, with a barbell, the body experiences stress and goes all out, subconsciously fearing that the weight might crush it. Often, an athlete, in a state of readiness, will perform several additional sets. This doesn’t happen with the machine. Ultimately, the load is still greater with free weights, and the reasons for this lie more in psychology.

The Golden Mean

How can we align all these facts? Who wins the debate? You probably already know the answer. For holistic development, it’s essential to properly combine both training types. Start with free weights, “pump” large muscle groups, and strengthen ligaments. Then continue on machines – focus on smaller muscles that are conveniently isolated in this case. With this approach, you will succeed in everything, as there is a solution for any task.