Machines or free lifting?

faithganderson
faithganderson Posts: 7 Member
in Fitness and Exercise
I'm looking to begin to use weights/ strength training in my workout at the gym but I'm feeling a bit self conscious and out of my league to free lift anything. Would the machines have similar effects (weight loss/strength training/toning) or not?

Any advice welcome I'm a newbie!

Replies

  • sarahlifts
    sarahlifts Posts: 610 Member
    edited October 2015
    Machines do not hit your stabilizers like free weights and compound lifts do.

    Your question was can you get the same results. Yes, visually over time, but with imbalances and weak spots.

    How do I know? I've only used machines on my 33 month WL journey. My body is a result of training with machines. I just started using free weights for curls and hitting shoulders.

    I would not advise someone to choose machines over free weights and compound lifts. It can lead to injury, of which I've had none.

    If it is all you have, which is why I use machines, go for it. Use proper form and control the weight on the way up and on the way down.
  • RoseTheWarrior
    RoseTheWarrior Posts: 2,035 Member
    If you're a newbie to the gym, machines are fine. They're a good start. As sarahlifts mentioned, the main thing will be to control the weight both on the lift and the lowering. What you want to avoid is "slack". Keep the muscles working the whole time. Concentrate on using and feeling the appropriate muscles so that you know what it *should* feel like when you (eventually) transition to free weights. If you want to jump right in to free weights, that's fine too. Just start with lighter weights and make sure you are using good form. Look up some youtube videos on form for any lift you're contemplating. Using free weights without proper form will cause injuries way more often than using machines of any kind. And most of all, enjoy yourself! Nothing gives a woman better body image and self confidence than feeling strong and capable of lifting weights!
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    A couple things to consider,

    1. Nutrition is going to dictate your body composition outcome more than your exercise, that must be correct first if weight-loss is your goal. Past that, exercise will help attenuate your results and has other health benefits. For instance, strength-training benefits bone health which is very important for women especially as they get older.

    2. Identify a physical goal, whether it's just general physical preparedness for everyday life, sports-minded, strength-minded, marathon-oriented, etc. Once you know what you want to do, that will help dictate how you train.

    3. Find a structured training program or trainer that will help you achieve that goal, do not try and make your own program.

    4. There is a time-and-place for free-weights and machines. Free-weights will generally force you to engage your Core musculature more than machines but using machines over free-weights is NOT going to get you injured. I promise that if you're using a back-extension machine your lower-back muscles and your spinal erectors (Core Stabilizer) are very much being used.

    If you have access to free weights and are ready for compound movements such as the Squat, then yes that is a very good place to start; just follow a structured program. You'll see all kind of threads on here related to Starting Strength, StrongLifts5x5, IceCream Fitness 5x5, etc. Pick one, give it a good 12 weeks and re-evaluate your progress. If you have referrals to a good local trainer then that could be good too, but try and find somebody with some recommendations or references; there is a difference between having education and being able to apply it.
  • jess_howes
    jess_howes Posts: 9 Member
    I would highly recommend free weights - start of light and gradually build your way up :)
  • hamlet1222
    hamlet1222 Posts: 459 Member
    I don't recommend machines, the leg press is about the only one worth using. I can't think of a single good reason to use the others, all the arguments I've seen for using them have a solid counter-argument.

    Do free weights, but get someone with experience to get you going and get your form right, even consider having a few sessions with a trainer. Start with dumbbells - less intimidating and should even up any imbalances between left and right quickly.
  • tulips_and_tea
    tulips_and_tea Posts: 5,741 Member
    hamlet1222 wrote: »
    I don't recommend machines, the leg press is about the only one worth using. I can't think of a single good reason to use the others, all the arguments I've seen for using them have a solid counter-argument.

    Do free weights, but get someone with experience to get you going and get your form right, even consider having a few sessions with a trainer. Start with dumbbells - less intimidating and should even up any imbalances between left and right quickly.

    Agreed. Whichever you choose definitely get instruction first. Proper form and technique is the most important thing to learn first. Then move on to a program.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    hamlet1222 wrote: »
    I don't recommend machines, the leg press is about the only one worth using. I can't think of a single good reason to use the others, all the arguments I've seen for using them have a solid counter-argument.

    You mentioned the Leg Press in another thread and seemed to put it on the same or similar level as the Squat and I was just curious as to why. Not meant to be nasty, just curious as to why that perception is there. Generally speaking I don't think there should be rigid absolutes about what's good in-bad, most things have a purpose.

  • hamlet1222
    hamlet1222 Posts: 459 Member
    Sam_I_Am77 wrote: »
    hamlet1222 wrote: »
    I don't recommend machines, the leg press is about the only one worth using. I can't think of a single good reason to use the others, all the arguments I've seen for using them have a solid counter-argument.

    You mentioned the Leg Press in another thread and seemed to put it on the same or similar level as the Squat and I was just curious as to why. Not meant to be nasty, just curious as to why that perception is there. Generally speaking I don't think there should be rigid absolutes about what's good in-bad, most things have a purpose.

    Good memory. I like the leg press because it isolates the legs (and it's worked for me), squats are better on whole though so if it was one or the other I would do squats. But I think the leg press has a worthwhile place in the gym. What I don't like are the leg curl and extension machines, as I mentioned before.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    hamlet1222 wrote: »
    Sam_I_Am77 wrote: »
    hamlet1222 wrote: »
    I don't recommend machines, the leg press is about the only one worth using. I can't think of a single good reason to use the others, all the arguments I've seen for using them have a solid counter-argument.

    You mentioned the Leg Press in another thread and seemed to put it on the same or similar level as the Squat and I was just curious as to why. Not meant to be nasty, just curious as to why that perception is there. Generally speaking I don't think there should be rigid absolutes about what's good in-bad, most things have a purpose.

    Good memory. I like the leg press because it isolates the legs (and it's worked for me), squats are better on whole though so if it was one or the other I would do squats. But I think the leg press has a worthwhile place in the gym. What I don't like are the leg curl and extension machines, as I mentioned before.

    Yeah, the Leg Press definitely has a place. I find it more of a way to put more focus on the quads than anything because the range of motion for hip extension is pretty limited. One of my favorite machines has become the Hammer Strength / Plate-Loaded rowing machine.
  • SuggaD
    SuggaD Posts: 1,369 Member
    edited October 2015
    I've only ever done the machines and have no plans on transitioning to free weights (and my PT doesn't recommend it as I have a bad back). I enjoy the machines, and my results speak for themselves. I don't have any imbalances or weak spots and my core is strong. To each their own. Do what works best for you.
  • rileyes
    rileyes Posts: 1,406 Member
    Bodyweight exercises are a great way to begin your fitness journey. Also try kettlebell swings for full body workout. I only use the cable part of my Vectra home gym (and rarely). You can also work on your form with just the Olympic bar (without added weights) until you feel comfortable.
  • ltworide
    ltworide Posts: 342 Member
    I personally prefer free weight/body weight exercises over machine based exercises but certainly respect those that use machines. My goals simply differ from theirs that's all.

    I love the free motion cable machine & use it considerably for many different exercises. I also sometimes use the assisted pull-up/dip machine (I am not able to do unassisted dips yet), the lat pull down machine and on rare occasion the seated cable row machine.
  • AsISmile
    AsISmile Posts: 1,004 Member
    I have done machines in the past... Never liked them much.
    Doing free weights now. Machines have never felt so rewarding as free weights do. And as a beginner, your strength increases really fast, so almost every time I am able to pick up heavier dumbells!
  • faithganderson
    faithganderson Posts: 7 Member
    edited October 2015
    Thank you all for commenting really helpful!! Used the leg press machine today and had a go at free lifting only the Olympic bar to sort my form out and enjoyed that! Hoping as my strength improves I can add on some weights. I have booked a PT session for them to give me a proper intro. Thanks again, Faith x
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    faithganderson wrote: »
    Thank you all for commenting really helpful!! Used the leg press machine today and had a go at free lifting only the Olympic bar to sort my form out and enjoyed that! Hoping as my strength improves I can add on some weights. I have booked a PT session for them to give me a proper intro. Thanks again, Faith x

    Nice. One thing I will suggest is that if you end-up working with the PT ask them why they have you doing certain exercises and sets/reps. A good PT will make sure their client understand what they're trying to accomplish with you. They may ask you to wait until after the training session to explain so you don't use the training time to discuss training, but they should be able and willing to explain themselves to you. If they get pissy about and just say because or something stupid, then you should run.
  • hamlet1222
    hamlet1222 Posts: 459 Member
    Sam_I_Am77 wrote: »
    faithganderson wrote: »
    Thank you all for commenting really helpful!! Used the leg press machine today and had a go at free lifting only the Olympic bar to sort my form out and enjoyed that! Hoping as my strength improves I can add on some weights. I have booked a PT session for them to give me a proper intro. Thanks again, Faith x

    Nice. One thing I will suggest is that if you end-up working with the PT ask them why they have you doing certain exercises and sets/reps. A good PT will make sure their client understand what they're trying to accomplish with you. They may ask you to wait until after the training session to explain so you don't use the training time to discuss training, but they should be able and willing to explain themselves to you. If they get pissy about and just say because or something stupid, then you should run.

    Reminds me of one time in a gym I asked a trainer why my feet needed to be placed at a certain height on the leg press, and all she replied was "so you don't break your feet". I then asked another one the same question and got a decent answer about strain on the knees.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    hamlet1222 wrote: »
    Sam_I_Am77 wrote: »
    faithganderson wrote: »
    Thank you all for commenting really helpful!! Used the leg press machine today and had a go at free lifting only the Olympic bar to sort my form out and enjoyed that! Hoping as my strength improves I can add on some weights. I have booked a PT session for them to give me a proper intro. Thanks again, Faith x

    Nice. One thing I will suggest is that if you end-up working with the PT ask them why they have you doing certain exercises and sets/reps. A good PT will make sure their client understand what they're trying to accomplish with you. They may ask you to wait until after the training session to explain so you don't use the training time to discuss training, but they should be able and willing to explain themselves to you. If they get pissy about and just say because or something stupid, then you should run.

    Reminds me of one time in a gym I asked a trainer why my feet needed to be placed at a certain height on the leg press, and all she replied was "so you don't break your feet". I then asked another one the same question and got a decent answer about strain on the knees.

    Wow. I truly wish there was a governing body that bad trainers could be reported to. I actually heard some state was going to start having trainers licensed or something along those lines, so there's some governance over that area. It would probably be a good thing but at the same time it will probably drive up the price of PT as well.
  • EllaIsNotEnchanted
    EllaIsNotEnchanted Posts: 226 Member
    hamlet1222 wrote: »
    Sam_I_Am77 wrote: »
    faithganderson wrote: »
    Thank you all for commenting really helpful!! Used the leg press machine today and had a go at free lifting only the Olympic bar to sort my form out and enjoyed that! Hoping as my strength improves I can add on some weights. I have booked a PT session for them to give me a proper intro. Thanks again, Faith x

    Nice. One thing I will suggest is that if you end-up working with the PT ask them why they have you doing certain exercises and sets/reps. A good PT will make sure their client understand what they're trying to accomplish with you. They may ask you to wait until after the training session to explain so you don't use the training time to discuss training, but they should be able and willing to explain themselves to you. If they get pissy about and just say because or something stupid, then you should run.

    Reminds me of one time in a gym I asked a trainer why my feet needed to be placed at a certain height on the leg press, and all she replied was "so you don't break your feet". I then asked another one the same question and got a decent answer about strain on the knees.

    https://scontent.cdninstagram.com/hphotos-xaf1/t51.2885-15/s320x320/e35/11254129_1601644993433653_1313935742_n.jpg
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    machines have their place, but I wouldn't use them as the foundation of a lifting program...they are great for isolation and assistance work, but really the foundation of any solid program is going to be variations of compound movements using free weights.

    i also recommend using an established program...you have to have a lot of knowledge to program your own routine in order to avoid muscular imbalances, etc. New Rules of Lifting for Women is a great place to start...just the read itself is pretty educational for a beginner and the program is pretty good, though it gets a bit convoluted in the last phase. Strong Curves is another good program, but my wife (who has done both) generally recommends New Rules first to her girl friends.
  • ltworide
    ltworide Posts: 342 Member
    faithganderson wrote: »
    Thank you all for commenting really helpful!! Used the leg press machine today and had a go at free lifting only the Olympic bar to sort my form out and enjoyed that! Hoping as my strength improves I can add on some weights. I have booked a PT session for them to give me a proper intro. Thanks again, Faith x[/quote

    Just a piece of advice I learned, You might want to do your large free weight compound lifts first while you are fresh,not tired, then do your machine exercises, like the leg press, after. The large free weight compound lifts can be very demanding physically and neurologically on your body.

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