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Free Weights vs. Machines

By Paula Jager

Free weights versus machines; that debate has been going on almost as long as people have been working out. Or at least since machines were invented. Admittedly there are pros and cons to both; but in my opinion free weights outshine machines 99 to 1.

When designing a client’s program my first consideration is what does the client wish to improve upon? Is it their sport? Their activities of daily living, their health or do they just want to look good? Irregardless of their goal, improved function is always a part of the equation. If their goal is improved sport performance their training will need to mirror the activities of their sport. If the goal is to improve activities of daily living, machines will not cut it; ninety-nine percent of all activities happen from a standing position. Consider a mother bending over to pick up a child or a toy, a senior wanting to carry her groceries into the house, or a business person reaching in the back seat for their briefcase.

Real life activity is multi planar, functional, unsupported, and often the environment is unstable. Muscles work in unison not isolation; machine training tends to isolate rather than mimic function. The exception for machines would be for a severely deconditioned individual or some post rehab clients; that would be an excellent way to begin to rebuild strength. However as soon as they can do a movement well seated it would be in their best interest to progress to performing it standing, unsupported or in an unstable environment.

Working with free weights, stability balls, resistance bands, medicine balls and other such modalities works the body as intended, utilizing the core, working on balance and making the body more stable. Working with machines, where the body is supported, has a padded seat and often times a seat belt is easier. The muscles are worked in isolation and do not mimic real life activities. Even a frail elderly person can do a squat. Rather than put them in a machine merely have them sit down in a chair and then stand up, that is a modified squat making their legs much stronger than any seated leg extension machine.

If your client’s sole goal is hypertrophy, they will more than likely be able to able to pull, press or lift more weight on a machine since they are supported and stable which can lead to substantial muscular gains. It would be advantageous for them to train with a combination of both free weights and machines.

The average individual or the athlete is more interested in improved performance or simply feeling better, looking better and improving their overall health. As stated previously, training with free weights is more functional, leads to greater strength development, provides more recruitment of core muscles and will improve the client in life and sport. As a personal trainer and business owner my goal is always to improve the life and performance of my client—to make them the best they can be; that will not happen on a machine.

About the Author:

Paula Jager is owner operator of Jaguar Total Fitness located in Tampa, Florida. She has a BS and is an NSCA Certified Personal Trainer. She is also an obstacle course competitor for the Women's Tri Fitness. Her website is www.jaguarfit.com.