Weight machines vs free weight

Tanja_CHH

Ive read up a lot about how weight machines are not nearly as good as free weights, and today I joined a gym and went to my induction and had a costumised training program. I told the trainer I wanted to become stronger and healthier. We went around and he put 40 minutes of cardio on my programe and then he showed me some of the weight machines and put down some of them, but didn't take me anywhere near any of the free weights, and I was too shy to speak up about wanting to do free weights as I'd read they were better.
So my question is, is weight machines really that bad or are they a good starting point if you want to tone up and loose some more weight?

Tanja_CHH

Also, he put me at 3 sets of 12 reps, is this a good amount for wanting to tone up or will I get nowhere with this?

RainbootsToBikinis

3 sets of 12 weights is a good starting point, or you could do less and go with 3 sets of 8. Machines move your body in some unnatural ways and restrict range of motion. Some of the machines are good, leg extension and leg curl machines for example. Here's a great program for beginning weight lifting, you are on a schedule, each days exercises are laid out for you, and video guides show you how to properly do the exercises.

http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html

You can also go to bodybuilding.com home page and select find a plan and it will help you find a plan that fits your goals. All of their workouts plans are great. I'm currently on the one above, and I've completed Jamie Eason's Live Fit Trainer. A couple friends of mine have done others.

dave4d

Most trainers will put inexperienced people on machines instead of free weights. They are less complicated, and harder to mess up your form. They will also start you out very light. to help your muscles to more slowly adapt. Many new people will give up if they get severe muscle soreness after a workout.

Try following the trainer's program for a few weeks, once you feel your ready for something more, tell the trainer you want a greater challenge with some free weights added in. (Make sure he/she teaches you proper form, and watches you for a few sets to make sure you are doing them right. )


Machines will give you a good workout. Many people like to use both machines, and free weights for different exercises. Since I workout alone, I will usually use the machines to challenge my strength, and increase my 1 rep max. I'll use the free weights for warm up, large compound exercises, and variety.