Free Weights vs. Weight Machines -Some Noob Questions

Willowana

What's the difference?

Is it a question of form? Or are free weights more desirable because of the weight limitations on machines? (which I'm far from outgrowing yet)

I'm still in the process of trying to find a personal trainer around here, but I'm having a difficult time finding one that knows jack about lifting. If I wanted a cardio coach, they seem to be a dime a dozen. But I don't need anyone to tell me how to run my *kitten* on a treadmill. I'm worried about lifting heavy, because I don't have a spotter and I have no idea how much weight to begin with.

So, do you prefer weight machines or free weights and why? And do you usually have a spotter or do you fly solo?

halleymw

The reason most people prefer free weights over machines is twofold. First, the machines have a fixed range of motion, that sometimes is not ideal for your body, putting excess strain on muscles and joints and ligaments. . Second, the machines deprive your body of using the accessory stabilizing muscles, so you are not improving a lot of the muscles that you need to have for your everyday activitiys, say picking up something heavy to move it.
As for the spotter, I don't have one, but do my workouts in the power cage at the gym so I always have the bar there to save me should I drop something on my head.
Weights- start out with a weight that you can do 8-10 reps with, or if you are lilfting "heavy" 5 reps. The last rep should be very hard to complete. As always on these boards, you wlll be directed to stronglifts and new rules of lifting for women.
Mike

amybg1

I will use a weight machine ONLY if all the free weight stations for what I want to work on are taken up.

I fly solo as well 98% of the time because I have no partner/spotter available to me when I go unless the staff is tehre at which point she is more than happy to help me out. What I do when I'm a loner is I will use lighter weight than I would otherwise. For example for a flat bench I'm doing 105lbs in weight - if I had a spotter I'd go up to 115 because I know I could but like the extra security of having someone there to spot me just in case.

As for machines vs free weights...Machines will take some of the effort away from you (so if you're doing a 70lb shoulder press you could probably do 65lbs or so if done with free weights as an example) and they also only allow you to go in one direction - so machines are more isolation-type work which you don't want really.

Free weights...You have no machine to "help" you and so it forces you to use the smaller muscle groups and/or stabilizer muscles for the same exercise and so in this case works more than one muscle.

kirk_clawson

I'll add my two cents in addition to what everyone else said (which I agree with).

One benefit of machines is that they do let you build strength until you can tackle free weights. When I first hit the gym many years ago, I couldn't even bench the empty bar -- triceps were too weak for it -- so I used a press machine until I could do the bar.

ironmonkeystyle

From Sportsmedicine.com:


Machines
The most important component in any strength training program is safety. If you are new to strength training or if you are working out alone, variable resistance machines are the best bet. While machines can be a viable option for serious weight training, they are best for novice, senior and recreational athletes.

For rehabilitating injured athletes, variable resistance machines are preferred. They provide a more controlled motion and specifically isolate certain muscle groups. Machines also allow you to track progress and provide objective feedback while increasing the protective participation of the healthy limb or muscle group.

Free Weights
Research has shown us that free weights promote quicker strength gains and they require more balance and coordination than do the weight machines. Free weights recruit more muscle groups and more muscle fibers than variable resistance machines, which tend to only isolate specific muscles.

Free weights are also more versatile than machines because they allow for more variations in range of motion. Free weights require balance, and they tend to promote more activity of the joint stabilizer muscles. Finally, they are considerably less expensive than most of the machines on the market. You can perform a complete strength training routine with a few dumbbells, and a little imagination.

However, free weights require the help of a spotter, and result in more injuries than machines. Careful instruction and training is necessary to master the art of free weight lifting.
Actually, an ideal training program may incorporate both free weights and machines on alternating training days. In order to get the most from both muscle strength gains and joint stability, you can focus on free weights for some exercises and machines for others.

The bottom line is that you should use the strength training equipment that suits your training needs, is safe, and is convenient. However, if you are comfortable using free weights you may see greater strength gains here than with machines.

collingmommy

I wondered the same thing. I bought a weight bench that came with everything including 100 lbs of weights. . There is so much more to do with the bench and barbells. I'm doing the new rules of lifting for women and couldn't do it or stronglifts 5x5 on a machine. And i do it all at home, basically by my self. I use no spotters.

Willowana

Awesome answers! I really feel I know the pros and cons to both now. I'm reading New Rules of Lifting for Women, and I do eventually want to tackle 5x5. I think it's probably best to stick with machines and build up a little more strength first.

Thanks, guys!

DavPul

The reason most people prefer free weights over machines is twofold. First, the machines have a fixed range of motion, that sometimes is not ideal for your body, putting excess strain on muscles and joints and ligaments. . Second, the machines deprive your body of using the accessory stabilizing muscles, so you are not improving a lot of the muscles that you need to have for your everyday activitiys, say picking up something heavy to move it.

woot, there it is.

I think it's probably best to stick with machines and build up a little more strength first.

that's not how it works. sticking with machines will only help you become more proficient at using machines. you won't be working the stabilizer muscles that come into play with free weights. you won't be learning proper form (just the opposite, usually). you'll just be using machines. just go use the free weights. whatever your goal is, free weights will get you there sooner.