While free weights are typically the go-to for building strength and muscle, machines can serve a valuable role, especially during certain phases of training or recovery. Each tool has its place in a well-rounded fitness routine, and finding the right balance between free weights and machines can help optimize results.
Machines vs. Free Weights: Which is Best for Strength Training?
Free weights are by far the most effective for strength training. This is because they create a more unstable environment, enhancing proprioception and muscle fiber recruitment for stability. Typically, free weights get you on your feet, forcing you to fight against gravity while performing an exercise, which also contributes to strength gains. Free weights also allow the joints to go through a larger range of motion, leading to greater mobility and joint strength. Compound movements, that only free weights or just body weight allow for, train the central nervous system, impacting overall strength. Movements like squats and deadlifts create a systemic effect in the body, meaning strength will not only increase in specific areas but improve general strength overall.
Which is Better for Muscle Building: Free Weights or Machines?
Both machines and free weights contribute to muscle building, but free weights have the edge. Dumbbells, barbells, and kettlebells require more balance and coordination, meaning more muscles are being worked. Free weights also offer versatility with movements. You can do different variations of the same movement pattern, which increases muscle-building capacity as your body adapts to these variations. These nuanced adaptations contribute to greater core activation, whereas machines create a stable environment and do not engage the core as much. Most machines only allow for one movement per machine, limiting their versatility compared to free weights. Free weights can also address muscle imbalances with unilateral movements. Unless you’re working out with a cable machine, most machines don’t provide that benefit. Free weights also engage the mind, enabling a stronger mind-muscle connection, which facilitates more muscle fiber recruitment.
Free Weights: Pros & Cons
The 8 foundational movements in strength training are typically done with free weights. You can utilize various modalities for these compound lifts, especially for injury rehab or specific phases like hypertrophy, travel, or addressing weak points in your movements. Free weights allow the freedom to improvise, explore different variations for the same movement pattern, and engage more muscles for stability. The more often you use free weights, the more muscle fiber recruitment happens. Core engagement occurs naturally, and joints go through a greater range of motion, which further increases muscle fiber recruitment.
Machines: Pros & Cons
There are 3 main types of machines: cable, variable resistance, and plate-loaded machines. Machines have many benefits, especially when nursing an injury, as they limit stress on the joints and muscles and can isolate specific areas more effectively than free weights. For example, if you have a back injury, machines can help strengthen muscles while minimizing core engagement to avoid strain. Machines are also helpful for beginners building muscle. However, it’s crucial to learn and perfect your form in the 8 foundational movements, which require free weights or just body weight. Some machines match strength curves better, meaning they maintain the relative difficulty of a movement throughout the range of motion. Cable machines are versatile and valuable for certain movements and can be regularly incorporated into programming. For example, lat pulldowns are a good vertical pull option if you can’t do pull-ups or chin-ups. Machines can also supplement weak points in a particular movement. For instance, using a hack squat machine to build strength through the full range of motion can be advantageous. However, if you’re using a machine as a supplement, you should aim to eventually build enough strength to perform the movement with free weights.
There are drawbacks to using machines. They typically have a limited range of motion and isolate specific muscles, limiting strength gains to the exact range of motion and position the machine allows. Since everyone’s bodies are different, machine range of motion may vary based on body size and how well you fit the machine, while free weights eliminate this variability. It’s also important to note that certain machines, like the leg extension or leg press, can potentially cause more harm depending on your size and how your body fits with the machine. Ultimately, machines lack the capacity to train the entire body the way free weight movements can. Relying solely on machines would result in minimal muscle gain.
The Best Workout Equipment Using Machines
Here are some favorite machines:
- Hip & Glute Machine: This machine can support the SI joint while performing abduction, adduction, and extension movements with the hips. If you have lower back pain, are rehabbing a sacrum/pelvis injury, or have sciatica, this machine is a great resource.
- Cable Machines
- Prone Hamstring Curl: Focuses on strengthening the hamstrings with lower back support.
- Chest Fly/Rear Delt Fly Machine: This machine is beneficial for beginners to work on the rear delts, which can be challenging to isolate with free weights.
- Hip Thrust Machines and Belt Squats: These are technically plate-loaded machines but are more freestanding than fixed variable resistance machines, helping to connect with the glutes.
- Seated Cable Row: Helps isolate the back to retract the scapula before learning the dumbbell movement.
Free Weights vs Machines: Which is Best for Your Fitness Routine?
Ultimately, you need to create a program with mostly compound movements that use free weights and only use machines as accessory work. Even if you’re injured, it’s important to do exercises off the machine to build stability, which you won’t get otherwise. Machines are tools, but work with them should incorporate a plan for progression to complete movements with body weight or free weights eventually.
Want to learn more about free weights and machines? Listen to episode 204 of the Stronger Than Your Boyfriend Podcast: Machines vs Free Weights.
