Technological innovation has improved the quality of our lives in countless ways, but sometimes it’s still preferable to do things “old school” in order to achieve the best results possible. Technological advancements in farming, for example, made foods much more abundant and affordable. While for the majority of people this increased output has been a godsend, there are many other people who feel that foods produced the old-fashioned way are much healthier.
This type of old vs. new battle can also be found in weight rooms around the world, as trainees debate whether free weights or machines are superior. While I don’t have a definitive answer to this debate, I’ll do my best equip the reader with all the important pros and cons to keep in mind while design a weight training routine.
Let’s start of with the positive attributes of machines. First of all, weight training with free weights has a bit of a steep learning curve for the beginner. Even with the aid of various websites and a personal trainer, it stills takes quite a bit of time really get a hang of things. It often takes several weeks until a trainee begins to feel comfortable and confident in how they are performing exercises.
Machines, on the other hand, don’t have much of a learning curve. They often display clearly labeled instructions for their use, and by design they “lock” the trainee into the appropriate range of motion for the exercise. There is also no hassle of loading up a bar with weights or walking back and forth from a dumbbell rack. Instead, one simply has to move a pin to increase or decrease the poundage used. Lastly, for trainees without a spotter, machines can be a safer option for certain lifts.
Machines have their drawbacks though. While the “locked” range of motion eliminates some of the learning curve for new trainees, it may also result in less muscle stimulation. Free weights tend require the use of the entire body for power and stabilization during exercises, which ultimately results in greater muscle fiber recruitment. Because of this, free weights are widely regarded as having more “bang for the buck” than machines. For most individuals, free weights (used correctly) will provide greater results in less time. Free weights are also highly versatile, with a simple barbell or a set of dumbbells allowing for literally hundreds of exercises. Meanwhile, machines tend to be one-trick ponies.
The most confusing aspect of the whole debate is the question of safety. Intuitively we’d expect machines to be safer, but this isn’t always the case. While using a machine is probably safer than lifting heavy poundage without the supervision of a spotter, that “locked” range of motion I keep talking about with machines may pose its own dangers.
Since biomechanics can vary quite a bit from individual to individual, machines may position some trainees in compromising positions. If the trainee was using free weights, the exercise could be adjusted until it was comfortable, but this isn’t an option available on most machines (tip: if a particular machine hurts or is uncomfortable, consider tinkering with a free weight alternative instead. Often times a simple change in grip or body positioning can make a world of difference).
Are there any machines that should be completely avoided? While the list is small, I would say yes. I recommend avoiding lat pulldown type machines that encourage an excessively wide grip (i.e. anything much wider than shoulder width). While there is nothing wrong with lat pulldowns in general, this wide grip places too much stress on the shoulder joints. The same goes for chest press machines that encourage ultra-wide grip or any type of a machine that encourages pressing or pulling behind the neck. Again, this is a risky position when it comes to long-term shoulder health. I’d also recommend that trainees are careful not to make leg extensions a total substitute for compound leg movements like squats or leg presses. Despite many claims about safety, it is actually the leg extension machine that places greater stress on the knee joint, not squats.
In the end, the moral of the story is that an effective and efficient routine will be centered around free weights. Machines can be used to supplements free weight exercise or used in pinch when a spotter isn’t available, but they shouldn’t make up the bulk of one’s routine. ?