Machine Weights Vs Free Weights
- by Martin Kimberley
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- 17 Sept, 2018
- •
Which is Better?
Machines Vs Weights: Its an argument thats been around, well since strength training and gyms started really!
Which method of training is better? Free Weights or machines.
So we're to go into a bit of detail about the pros and cons of the different types of training, but first, you might be completely new to training, and are thinking 'what the hell is the difference'
So to start us off;
What are they?
To differentiate the two, basically a machine weight is exactly that. . . . . .its attached to a machine, the weight is balanced, you simply sit, or stand on the machine, and you push/pull/extend/flex (etc) whichever part of the body you're working on the machine
In most cases machines usually isolate muscles, meaning that a only a single muscle (or group of muscles) can be worked on its own.
Free weights include Barbells, kettle bells and dumbbells
Basically anything that you can use in the gym that isn't attached to a machine
The exercises that come a long with these are usually multiple joint, multiple muscle group exercises, that are called compound exercises
Now that we've got the difference between the two, lets go into a bit of detail about which one will work best for you
No matter what your goal is, whether its to lose body fat or to gain a ton of muscle, the best thing to do is get stronger, which leads me to the first question;
Which will get you stronger?
Ok, so in order to get stronger, your body needs to be exposed to stress, which is going to be the weight on the machine/bar
Its quite hard to compare the two on this one, but here are a couple of thoughts;
Lets take a free weight exercise, we'll go for a barbell back squat
and the machine version of this, the best comparison of which would probably be the leg press
With both of these the aim is to build stronger legs, specifically in the quads.
When we look at the back squat, the load is placed on the back, meaning that not only do we build quad strength when we squat, but because of where the barbell is placed it means that not only do we use our quads, we also use all our core, back, hamstrings, & butt muscles to keep us stable & upright
This means that not only do we build leg strength, but all over body strength, because of the amount of muscles that are involved.
When we look at the leg press, because we'd usually be sat down with the load at our feet, this isolates the quads to a much greater extent, so we have to rely on our leg strength a lot more to push the weight.
In my opinion, its 100% possible to get stronger using either method. Its entirely dependent on what you're measuring your strength in.
If you want a stronger squat, you should probably go squat, if you want a stronger leg press, well, you should probably leg press!
So we'll call this one a draw
Whats the most time efficient?
If you're pushed for time, busy with work, busy with your family, need to walk the dog, got to look after the kids etc, your training time can be eaten into
So when you're pushed for time, which type of exercise is the best to go for?
This is where free weights win hands down.
Using the squatting example, you get the biggest bang for your buck, when compared to the leg press!
As when you're squatting you're using your whole body and not just your legs.
When you're pushed for time, or can only really train 2/3 times per week for an hour or so, grabbing a barbell or a couple of dumbbells and performing squats/deadlifts/pushes and pulls you're going to get the best result for the time spent in the gym.
It would probably take a lot longer to get the same effect from machine weights, when you're in this situation!
Free weights are hands down the winner for this one
Which one helps with recovery the most?
So, you've been training hard with a barbell, and seeing some good results.
BUT
You're tired, body is feeling beaten up, and you're flagging a little bit.
Here's where having access to some machine weights can be really beneficial.
As I mentioned earlier, we need to provide our body with a stressor in order for it to make a change, and heres the thing:
Our bodies can't tell the difference between a machine weight, or a barbell weight
And if you're feeling beaten up from training with a bar, feel like you need a break, go jump onto a machine
Spending a session or two without touching a barbell can be the best thing to do for recovery, as these isolate muscles more, you'd tend to not be able to lift as heavy, so its giving your body a little bit of extra time to recover properly
Machine weights for the win on recovery
Side note: Machine weights can be super useful if you've got an injury. If you've got an upper body injury which means you can't hold the barbell to squat, just jump on the leg press instead, If you've got a lower body injury, jump on the upper body machines!
Theres always something you can do :)
How much space does each one take up?
Ok, so again, the free weights win here!
Barbells, dumbbells, kettle bells and plates don't really take up that much space.
And the amount of different exercises you can do, just with a barbell and some plates can be a real space saver
You can squat/press/pull, all with the same bar/plates
With the machines, these can take up quite a lot of space, especially when you consider you can actually only really do one thing on each of them
Think about your local commercial gym, how much space do all the machines take up, and how much space do the dumbbells and barbells take up?!
Free weights for the win right there!
Which is the best overall?
Overall, I think they both have their plus points
Machines are great for loads of stuff
Free weights are great for loads of stuff
It can come down to your own preference
Personally, I do the majority of my training with a barbell, with a session or two a week jumping on machines for a good bit of recovery training
I always think what is going to make the biggest difference overall, get the best result for the time I want to spend in the gym, and reduce the amount of time I have to spend there, and the free weights will do this for sure
This is of course, merely my opinion, I'm sure that there are people out there who've gotten super strong from using machines
Its a debate that could go on forever
You just have to find out what works best for you with the time you have available to train, and the equipment that you have available to you
Both can be great to train, but one isn't vastly superior to the other when you consider everything.
How do you currently train?
let me know :)
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In the dimly lit comedy club, amidst the laughter, clinking of glasses, and low level murmur of conversations, a familiar face stepped up to the microphone — our very own Danny from the gym.
As he began to spin tales and crack jokes, it dawned on me: comedy is a lot like training.
They both share parallels, obviously in slightly different senses, but they are certainly there.
We actually spoke about this afterwards, whilst enjoying a couple of pints of Guinness
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Meet Adam
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In around six months, they were winning competitions and on the cusp of national (and international competitions).
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And after a successful team competition, a first dip of the toe into the sport of powerlifting, Adam was on the verge of qualifying for the English Championships and making strides toward the British Championships.
All seemed splendid until his next competition day.
Despite stellar training and perfect prep, something felt off.
His squats faltered, his bench wasn't much better.
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His second attempt, no matter how hard he tried was glued to the floor!
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