Free weights vs weight machines
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A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
Bullpoop. I'm over 40 and I work my back and shoulders BECAUSE I'm being careful about them. What better way to avoid injury than by being strong?
Lifting weights allows me to increase my strength in a safe, slow, controlled way. I don't know what you imagine lifting to be, but I don't lift anything I can't handle. I increase the weight in 2-5 pound amounts when I'm able to complete my reps in good form at the previous weight.
Whether I lift weights or not, I'm still going to need to buy heavy bags of cat litter year 'round, garden soil and mulch in the spring, and rock salt in the winter. I'm still going to need to shovel my sidewalks when it snows, carry laundry and groceries, and sometimes move furniture. I want to be able to do those things without risking injury, now and in the future.
Before weight lifting, I was laid up on the couch with some kind of "I did something I shouldn't have" injury at least three times a year. Once, I twisted funny while cleaning up cat vomit and threw out my back.
In the past two years, the only injury I had was a stress fracture from running. My collection of wrist, knee, and ankle braces, and ace bandages, are just collecting dust.
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A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
Bull. I started lifting at 46. I have not had a single injury. Max squat 305, deadlift 285, overhead press 135
These are exactly the exercises someone over 40 needs.0 -
And about the "dropping the weight on my foot" fear... it's not very likely. I used to have that paranoia myself, until I thought about it. The very shape of a barbell means that there's a nice bridge over your feet. If your lifting a barbell where the weight itself can hit your foot, you're doing it very, very wrong.
The plates themselves are generally not that heavy. The big ones are typically 45 pounds. If you're using 45's on an olympic bar, that means your total weight is going to be 135 pounds. If you can do whatever it is you're going to do with 135 pounds, you should be able to manage to put the 45 pound plate on the bar without dropping it. IE, if you can't manage one plate, you won't be able to manage the bar and two plates.
Granted, accidents happen, but accidents can happen anywhere at any time. That's why they're called accidents. But if you're careful while lifting, and not slathering yourself with butter beforehand, you shouldn't have any problems. 0 -
Granted, accidents happen, but accidents can happen anywhere at any time. That's why they're called accidents. But if you're careful while lifting, and not slathering yourself with butter beforehand, you shouldn't have any problems.
I need to try that sometime and see what looks I get. I love butter.0 -
I love free weights but they both have their positives.
For someone new... I'd start with machines to ensure you have the right form and range of motions0 -
Granted, accidents happen, but accidents can happen anywhere at any time. That's why they're called accidents. But if you're careful while lifting, and not slathering yourself with butter beforehand, you shouldn't have any problems.
I need to try that sometime and see what looks I get. I love butter.
Slathering in butter before lifting would be a great way to work on grip strength.0 -
I love free weights but they both have their positives.
For someone new... I'd start with machines to ensure you have the right form and range of motions
I'm not sure I understand what you mean. How can machines ensure range of motion when they limit it?0 -
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Because they encourage only the correct range of motion. There are settings on each machine to ensure you're achieving a full range of motion as well. Just adjust and you're not limited.0
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I do agree with the free weights as being more overall, however, there are plenty of folks out there that if it weren't for the machines would be getting no strength training at all. I'm a perfect example, lots of negotiation convinced my doctors to take off the leash on lifting over 40 lbs but only on the machines. As a victim of two abdominals surgeries (one an abdominal hernia precipitated by the first surgery) the machines allow me to get my weights in without ticking them off. Free weights i would be restricted to 40lbs, on the machines I run from 50 - 80 and working up. So, for some of us, machines, properly used, are a valid method of strength training and certainly better than only doing cardio.0
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I'd agree that free weights are better because of the reasons listed. That being said, I use a machine.
I have a home gym set up in a spare bedroom on the second floor of my home. The machine was more cost effective, takes up less space and weighs less than if I bought the corresponding weights, bars and benches. I've upgraded the existing bars that came with the machine and added additional bars.
Will the machine get me to a point where I could compete in a body building contest? No
Will the machine build and tone muscle and help me achieve my goals? Yes.0 -
machines are good for beginners
I agree with this here. When I started out, I did the Machines first. This helped me out in getting my body used to working the muscles, and when you work through them all quickly, it's a decent cardio burn. After a couple months, I just started substituting free weights one excercise at a time, starting with bicep curls.
Now I do almost all freeweight with a couple exceptions that I use Cable Machines for. FYI, incase you don't know the difference. Weight Machine...you are sitting, back braced, and working the muscles. Cable Machine....No chair. You still have to stabilize your own body to perform the exercise.0 -
Timing of this post is perfect.
I'm just easing back into Strength training and am struggling with the same issue.
Lots of great insight and info. 0 -
Thank you all for the insight and information. I greatly appreciate it. This really gives me a place to start!0
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I agree with this. I am doing the machines right now because I feel safe doing them alone. I do intend to move to free weights soon though. I plan on reading that book about weight lifting for women, and I'll have to find someone to help me. But I don't see anything wrong with starting out with the machines.I'd say it depends on your goals. Machines do indeed isolate muscles, which can be good and bad, but they are also safe to do alone (more or less), and are likely the best place to start.
Going for serious bodybuilding, or when you've got a good solid core of strength going for you, I'd move to freeweights. But it's WAY harder to do freeweights "right". It's very easy to swing your whole body into a motion, and not work what you should be working. Machines don't let you do that very easily.0 -
Unless great for a self-performed frontal lobotomy, a.k.a. skull crushersGranted, accidents happen, but accidents can happen anywhere at any time. That's why they're called accidents. But if you're careful while lifting, and not slathering yourself with butter beforehand, you shouldn't have any problems.
I need to try that sometime and see what looks I get. I love butter.
Slathering in butter before lifting would be a great way to work on grip strength.0 -
A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
Bullpoop. I'm over 40 and I work my back and shoulders BECAUSE I'm being careful about them. What better way to avoid injury than by being strong?
My post was poorly written but I didn't say don't lift weights, I explicitly mentioned squats, deadlifts, and military press as being dangerous especially starting these exercises over 40. These three exercises put a lot of strain on the back and shoulders (not squats), especially if form is wrong and the potential for accidents is very high.0 -
A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
Bull. I started lifting at 46. I have not had a single injury. Max squat 305, deadlift 285, overhead press 135
These are exactly the exercises someone over 40 needs.
This is known in statistics as "the magic single sample". The great thing about the magic single sample is you can find one to prove anything. Science on the other hand collects samples of data. And of course you have no idea what damage has been done or might be done to your back.0 -
Free weights are good, but require you to have complete control. Meaning if you have a sudden energy loss, or your in the middle of a set and drop your weights, you could really hurt yourself. I would recommend using machines at first for working out your major body groups: arms, back, thighs, abs, and glutes. Then as you develop more strength and stamina try using both machines and free weights to mix up the weight ratios you muscles have a tendency of getting used to.
If necessary talk with a weight trainer at your local fitness facility, rely on them to help you achieve your fitness goals. You would be surprised on how much they can help you. I just met with a trainer myself to help improve on some of my work out techniques. He showed me that some of the workouts I had been doing really did not help me as I try to lose my 18 pack around my mid section. Even though I would love to get a six pack back like I had in college, I had ballooned out to a keg:sick: around the midsection, and am now down to an 18 pack. With his guidance i believe I will have a six and a half pack again one day0 -
A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
Bull. I started lifting at 46. I have not had a single injury. Max squat 305, deadlift 285, overhead press 135
These are exactly the exercises someone over 40 needs.
This is known in statistics as "the magic single sample". The great thing about the magic single sample is you can find one to prove anything. Science on the other hand collects samples of data. And of course you have no idea what damage has been done or might be done to your back.
I'm sorry, but if a 285 deadlift throws someone's back, regardless of being over 40, there is another problem there that had little to do with the weight. There are midgets who can deadlift that much...and a one legged woman who can deadlift very close to that.0 -
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I have been doing my cardio and have dropped my first 30 lbs. 50 more to go. I know I need to really work on my strength training now to build the muscle and tone up so I don't end up "skinny-fat"
I hear a lot about free weights and weigh machines at the gym. Can someone give me a good breakdown on the differences between the two?
I highly recommend NROLFW, Stronglifts 5x5 or Starting Strength
Learning proper form and getting into the habit of using compound lifts with free weights will give you results much faster than using tons of different machines that work one muscle group in isolation at a time.0 -
My two cents:
I like the Les Mills' BodyPump class at the Y (using a combination of bar and hand weights) because my instructor reminds me of proper form, what to do to increase the load, how to prevent injury and just provides a lot of motivation.
I wasn't getting that with doing the machines on my own.
Plus, I think you can really work your core standing with free weights much more than sitting with machines.0 -
I love the machines, but I'm an 'old' person with a lot of previous injuries...rotator cuff, elbow, knee, back and feet. lol I like the stability of them, and I still get an awesome workout. It's like anything else, it depends on what you put into it. Some people walk up to a machine, do ten light reps and then walk away. I sit there and do 3 sets on each machine, using the highest weight I can.
I am also old and injured. I did free weight for 20+ years, and vastly prefer them. They work all the little stabilizing muscles as well as the big ones you are targeting. But when in my 60s I got arthritis and chronic muscle issues, I needed the support/guidance of the machines in order to be able to do any weight work at all.0 -
I have been doing my cardio and have dropped my first 30 lbs. 50 more to go. I know I need to really work on my strength training now to build the muscle and tone up so I don't end up "skinny-fat"
I hear a lot about free weights and weigh machines at the gym. Can someone give me a good breakdown on the differences between the two?
Ok...
1. Free weights require more muscle groups working together (generally speaking)
2. The machines tends to isolate the exercise.
3. ---> If you're just starting out lifting I'd start with machines, safer and more "forgiving" Less chance of getting an injury especially if you are not familiar with lifting, which it sounds like you aren't.
4. You will notice the machines are setup in some sort of groups.
5. This is called circuit training and will give you strength and a cardio workout if you keep your rest interval between sets short. Look up Circuit training for women, and you will find plenty of information and some routines you can start on.
6. As you improve in strength then by all means incorporate some free weights into your routines.
7. Lastly if you have Fitness trainers at your gym consider investing in a couple of classes. They can get you setup with a routine to accomplish your goal and show you how to lift properly. Correct form is the most important thing when you are just starting out. Good luck be safe!0 -
A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
Bull. I started lifting at 46. I have not had a single injury. Max squat 305, deadlift 285, overhead press 135
These are exactly the exercises someone over 40 needs.
This is known in statistics as "the magic single sample". The great thing about the magic single sample is you can find one to prove anything. Science on the other hand collects samples of data. And of course you have no idea what damage has been done or might be done to your back.
I'm sorry, but if a 285 deadlift throws someone's back, regardless of being over 40, there is another problem there that had little to do with the weight. There are midgets who can deadlift that much...and a one legged woman who can deadlift very close to that.
I didn't say "throw's someone's back".
Get back to me if you're still lifting at my age.0 -
I didn't say "throw's someone's back".
Get back to me if you're still lifting at my age.
No, you said "you have no idea what damage has been done or might be done to your back". Now, I took this to mean that you were implying that the amount he was lifting would basically destroy his back. If I got the point wrong, my apologies. If I didn't, my point still stands.0 -
This is known in statistics as "the magic single sample". The great thing about the magic single sample is you can find one to prove anything. Science on the other hand collects samples of data. And of course you have no idea what damage has been done or might be done to your back.
The "magic single sample"? Perhaps you mean "outlier"?
But whatever. Feel free to put up something more than your opinion that us "old folks" hurt ourselves if we lift heavy. I'd love to see a study that shows I'm an outlier, but I doubt it exists.,
And as for damage to my back, carrying around over 300 lbs for most of my life did plenty of that. The weightlifting is helping to repair the damage - at least according to my chiropractor (Or perhaps that's magical as well?).
This fear of injury from using free weights is often just an excuse. I quit making excuses.0 -
A lot of the exercises above are not appropriate. Anyone over 40yr needs to be careful about back and shoulders. You should not be doing exercises such as squats, deadlifts and military press, especially if you don't have a history of doing these exercises.
I've seen more cases where young people hurt themselves, than people over 40. Young people are less likely to study proper form, and more likely to let their egos get in the way. They are more likely to push weights that they shouldn't try yet, while older people will be more conservative, and in tune to their body's potential.
According to the author of Starting Strength, people are much more prone to injuries on machines due to forced range of motion, and lack of stabilizer muscle training.
The key to fee weights is to start out light enough that you keep your form perfect, make sure to warm up, properly, and stretch afterward.0 -
WrongMy post was poorly written but I didn't say don't lift weights, I explicitly mentioned squats, deadlifts, and military press as being dangerous especially starting these exercises over 40. These three exercises put a lot of strain on the back and shoulders (not squats), especially if form is wrong and the potential for accidents is very high.
Read the "New Rules of Lifting for life", this book was written for men over 40. Also look at starting strength or stronglifts. All of these programs have you starting with an empty bar or no bar at all until you get your form down. Then you progress by adding small amounts of weight. Kind of like couch to 5k for runners. I am sure there are many other ones out there that do the same. The key to free weights is form. Machines mostly force your form. They also in some cases force unnatural range of motion so they aren't necessarily "better" or "safer".0
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