Difference between Free Weights and Weight machines

There will be many more experience people who reply, I"m sure. From what I've been told by Physical Therapist & Kineseologist friends, the difference lies in "independence" when exercising muscles. Here's my basic explanation, hope it makes sense.

When you use a machine for your arms, for example, you use the same weight & both of your arms work together which you may or may not want. If you have a strength deficit in 1 arm for instance, (perhaps from an injury or surgery) you may want to use a lighter weight in that arm (assuming you've been 'approved' to exercise from MD or whatever) at first. In that case, you'd probably work with "independent" or free weights, maybe a different weight in each arm until your deficit has improved.

Also, I believe free weights also work on the smaller "stabilizer" muscles vs the "main" muscles like biceps & triceps.

Also, I believe free weights also work on the smaller "stabilizer" muscles vs the "main" muscles like biceps & triceps.

This is basically the explanation that I've heard before as well.

Free weights work your stabilising muscles, whereas machines just work the main muscle.

Also, machines can block your natural range of motion. They move in the same set way, which may not be the way your body wants to move in. This can especially be the case if you are shorter/taller than the average.

The reason the person at the gym told you machine weights are better is probably because your less likely to hurt yourself on machines. You're supposed to start off using the machines untill you know the proper movements to use the free weights.

You know one of the most common lifting related hamstring issue is on the Leg Curl machine? Interesting info I read from a couple trainers.

Yes you can get injured on machines, just like you can get injured with free weights, but beginners and people who don't know what thier doing, like the girl who asked which is better, are more likely to hurt themselves trying to use the free weights than on a machine. The machines also often have instructions, free weights don't.

I don't disagree with this, but I would like to add that machines set you up FOR injury. Those stabilizer muscles are critical for day to day life, and absolutely necessary when you switch from machines to free weights.

That being said, if you've been using machines, please remember that you will in NO WAY be able to lift the same weight in free weights. Deload...substantially. You can always work up to your correct weight, but if you try with too much weight first, you're looking at near certain injury.

I agree with most of what you said, except for machines setting you up for injury. You are right about the weight you can lift on a machine being more than you can lift with free weights. The machines can give people a false sence of confidence about thier strength, but you can learn the proper way to hold your body and move when you are using the machines for when you feel ready to use free weights. I like machines for when I'm alone because you don't need a spotter, which depending on what your doing with free weights it is definently recommended that you have one thats why I suggest people start off with machines and then work up to free weights.

Not to keep going back and forth, but the main problem with machines (outside what I and others have said), is that they lock your body into an often unnatural range of motion. They should almost never be used as a reference for 'form'. This is another reason why people often injur themselves when switching. For example...the hammer strength press machine, is so completely different than dumbbell presses, it's not even funny. The first in NO WAY prepares you for the second. Going from one to the other...with no stabilizer muscle strength, and with that weird range of motion in your head...can be a recipe for disaster.

I don't disagree that machines can be a good starting place...but only to break past the intimidation of weight, or to recover from injuries/surgery (I used machines while healing from a distal biceps tendon repair). Anything longer than that is really counter productive in my opinion.

Biggest difference is that people who only use machines are at a disadvantage when the machines aren't around for them to use. No machines means no exercise.
The main difference is that free weights force the body to use more "neuromuscularity" in lifts. Stabilizers and more muscle fibers are activated when using free weights. That's why there a big difference in benching 100lbs on a Cybex machine and benching with an Olympic bar with weights on it.

A.C.E. Certified Personal/Group Fitness Trainer
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Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Maybe that's why I squat press 700lbs plus for 25 total reps, but would never climb under a bar with that many plates on it eh?

:laugh:

Biggest difference is that people who only use machines are at a disadvantage when the machines aren't around for them to use. No machines means no exercise.
The main difference is that free weights force the body to use more "neuromuscularity" in lifts. Stabilizers and more muscle fibers are activated when using free weights. That's why there a big difference in benching 100lbs on a Cybex machine and benching with an Olympic bar with weights on it.

A.C.E. Certified Personal/Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Maybe that's why I squat press 700lbs plus for 25 total reps, but would never climb under a bar with that many plates on it eh?

:laugh:

This and the fact that a 700lb leg press actually amounts to around 495 lbs of vertical force (assuming a 45-degree angle)

Not leg press, squat press...I don't believe the angle applies (I could be wrong):



I know when I went from the leg press machine to this, I had to deload...substantially.

wow...i never even thought of this....

wow...i never even thought of this....

TOTAL side point here...but it's so weird picturing your avatar saying the things you post lol. I have to double take almost every time =p.

ROFL I thought it was odd too coming from that face so I had to look at the profile...

Not leg press, squat press...I don't believe the angle applies (I could be wrong):



I know when I went from the leg press machine to this, I had to deload...substantially.

There's still a mechanical advantage, but you're right - it isn't quite the same.

Not leg press, squat press...I don't believe the angle applies (I could be wrong):



I know when I went from the leg press machine to this, I had to deload...substantially.

There's still a mechanical advantage, but you're right - it isn't quite the same.

Looking at where the fulcrum is, it appears to be 1:1, or nearly so.

Going to have to do some research I think!

how far do your feet move compared to how high the weight lifts? also your body weight is not being lifted on the machine but is part of the squat.

That would be a very difficult thing to measure while grunting and trying to hold in my lunch with 700+lbs hanging over me lol.

In summary -

Machines:
The good - Provide a form of resistance training and is certainly better for you than 14 consecutive hours of Starcraft or "The Bachelor"
The bad - Fixed plane of motion, Isolated to major muscles thus contributing to overall strength imbalances, Ergonomics geared toward average build

Free Weights:
The good - Hit more muscles at a time, Ancillary muscles must participate in the lifts, greater range of motion to build balance and work around injuries or limitations, greater availability in the gym, cheaper and more portable than most machines.
The bad - Require more technique to use, visually intimidating for some people, require more planning and knowledge of a greater variety of exercises if a spotter is not available.