Machines or Free Weights? Do You Really Need to Choose?

No. You don’t. Both the machines and the free weights are excellent forms of strength training, and are both important components of any workout program. The challenge is knowing when to use what.

MACHINES
While the two weight-lifting options do essentially the same thing, there are actually noticeable differences when it comes to how your body maneuvers. The biggest one to note? Because of their fixed range of motion that limits the usage of other muscle groups, strength machines target only a select few muscles; they don’t work the stabilizer muscles that you use while lifting free weights. If your upper body is super sore, for example, you can simply use a weight machine to knock out some bicep curls without having to use the rest of your upper body.

Because it’s much easier to target the muscle groups that you want to work and some of the weight is being supported by the machine and not your body, it is very likely that you’ll be able to lift a significantly heavier load on the machine than you would with free weights.

Machines also have less risk of injury because you're not freely moving a weight around, and you can give your aching body parts a rest. On a related note, because they ensure you have proper form, machines are also the right way to go if you're recovering from an injury.

If you're new to weight training, machines are also an ideal way to work your muscles—If you're new to a movement, a machine can be a great start and help in learning proper mechanics and where you should feel the exercise working.

FREE WEIGHTS
Dumbbells are referred to 'free weights' for a reason—you have free range of motion because you can move the weights in any direction you want. As such, you can add moves like squats or lunges to your bicep curls or shoulder presses; you are literally free to do whatever you want with your body as you're lifting weight...which brings us to the first to perk of using dumbbells: Using free weights allows you to work various muscle groups, depending on the exercise, as well as strengthening stabilizer muscles. Since you'll have to balance and move the weights without the support of a machine, more of your body has to work, so you are in essence strengthening your body overall.

Free weights are also key for applying strength in real-life situations. When you push something in real life, for example, you typically won't have your back up against an immovable object to help you, like you do on the machines.

Ultimately, both free weights and weight machines have a time and a place in your strength training routine; they both can help you increase your strength, burn calories, and build muscle. The decision should be based on personal preference, physical fitness level, and individual fitness goals.

Ideally, ground-based resistance training with free weights should be the goal for everyone, and should be part of everyone's routine when they are ready to take them on with proper form, but machines come in clutch if you want to show a certain muscle some extra love. As with anything, it's all about striking a balance.

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