Strength Training?

cms023

I need some clarification. I am new at this nutrition and exercise (again!). I see people posting about lifting and strength training. Is there a difference? At the gym I go to we have the 'free weight' room filled with mostly guys and a few really serious looking girls. Then we have the machines and cardio room. I have always stayed on the machines and do a challenging yet not super high weight on them.

What is the difference in the two? Is there benefits to one over the other?

Cherimoose

Machines are good for hypertrophy (bulking up) but their fixed path of motion makes them poor for functional strength. Outside the gym, we don't move in a fixed path. Using freeweights (or cable machines) are better for general fitness.

Have a look at this post in the Exercise forum:

I am the woman in the freeweights section of the gym
http://www.myfitnesspal.com/topics/show/1169757-i-am-the-woman-in-the-freeweights-section-of-the-gym

SezxyStef

Lifting and Strength training typically do mean the same thing.

The free weights imo are better than the machines. Certian machines like the smith machine are horrid for form.

I personally use free weights at home but would at the gym if I didn't have weights at home.

Benefits of Free weights and lifting is keeping LBM while losing as much fat as you can. Increases your strenght and helps you lose inches and weight if you are at a deficet.

To give you some idea on how much it helps I started lifting in September after doing 8 weeks of circuit training (cardio/body weight exercises) I dropped a size doing the circuit training and lost weight by the end of it I could do regular pushups.

When I started lifting I have steadily moved up and can now bench 110lbs...Squat 140lbs...and have dropped a size and a half and I can actually do a chin up without actually working on my chinups and it takes whole lot less time...

Circuit training was at least 5x a week, weight I do 3x a week.

And the post mentioned "I am the woman in the freeweights section.." is a great read for those thinking about it but are nervous.

SaintGiff

...Certian machines like the smith machine are horrid for form....

You win the internet for the day just for saying this.

kgeyser

Machines are good if you are new to resistance training, as they work muscle and keep your body in a position that generally minimizes the chance of injury.

Free weights do the same thing as far as working the targeted muscles, but with the added benefit of working the other muscles needed to stabilize your body in the proper position. Free weights are an overall better form of resistance training imo because the additional work on the stabilizing muscles assists you in general movements throughout the day.

randomtai

a few really serious looking girls.

This made me lol :laugh: That is usually the face I have on when I am working out.
I prefer the free weights because the machines are usually for isolation and I prefer compound lifts which work multiple muscles.

CipherZero

Machines are good if you are new to resistance training, as they work muscle and keep your body in a position that generally minimizes the chance of injury.

Nothing could be further from the truth. The machine prevents injury - to the extent they do - by limiting your plane of motion and making it impossible to drop a bar on yourself. A fair number of machines (I'm looking at YOU, Smith Machine! And you as well, leg extension!) can actually put you into damaging planes of motion with shear stresses not seen with proper form freeweight training.

Machines typically remove all need for stabilizer muscles that will help you control a bar.