Free Weights vs Machines
When you walk into any gym it can be very overwhelming with all of the different pieces of equipment you see
All the different types of machines, cables, barbells, dumbbells, cardio equipment, and so much more...
Most of them all fall into two main categories; machines and free weights
In this post I am going to compare the two so you can decide what is best for you and when to incorporate them into your workouts
Free weights- Require more stabilization, control, coordination, strength, and will help burn more calories
Machines- Set range of motion, less stabilization required, lighter weight, good for beginners
When to use each
Free weights- At the beginning and majority of your workout if possible
Machines- Use to isolate certain muscle groups, burn out sets, drop sets, and at end of workout
Types of free weights
Barbell, dumbbells, cables, landmines, kettlebells, suspension cords, sleds, battle ropes, captains chair, medicine balls, resistance bands
Types of machines
Cardio equipment, smith machine, and common pulley machines for just about all the main muscle groups you can find at any gym
Benefits of each
Free weights
Require more activation of stabilizing muscles, such as your rotator cuff, glutes, obliques, transverse abdominals, erector spinae, serratus anterior, etc. Lots of these muscles get shut off with using machines because you do not have to control the movement as much with the set range of motion. Using many more of these muscles in the end helps you burn more calories
Machines
Are great for beginners to help learn movements, great to use for burnout sets sense you don't need a spotter like many free weight exercises, good for rehabbing injuries, and good to use for drop sets because it is easy and efficient to just move a pin and select your weight
Is one better than the other?
it depends on your goals. If you want to build strength, the majority of your exercises should use free weights
If you want to stay healthy and still incorporate resistance training, you should use more machines
Tips for using each
Free weights
Activate your core to prevent injury
Control the weight, don't use momentum
Use a weight you can perform with good form, not just be able to lift
Learn proper breathing patterns; when the weight goes up, exhale, when in comes down, inhale
Machines
Most seated machines the seat should be set so your knees are bent to 90 degrees
Use full range of motion
Learn proper breathing patterns; when the weight goes up, exhale, when in comes down, inhale
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