Free Weights vs Machines

Free Weights vs. Machines

Before I draw the line in the sand to separate free weights and machines, I would like to say a few things...

I am a firm believer in doing what you really enjoy. The greatest exercise program in the world means nothing if the person following the plan isn't consistent and hates it. If, for whatever reason, you cannot stand exercising with free weights and absolutely love machines, then by all means, continue using the machines (and vice versa). HOWEVER, for those of us who want to get the biggest bang for our buck and be doing the exercises that provide the most value, the answer is simple... and rhymes with tree plates...

Let's define what free weights and machines are first.

Free weights are resistance objects that are not on a fixed track. Think of dumbbells, kettlebells, barbells, medicine balls, etc.

Machines are resistance objects that are on a fixed track or path. Think of a chest press machine, leg press, bicep curl machine, etc.

Why we primarily only use free weights here

When it comes to building muscle, free weights are generally considered superior to machines because of the unique stimulus they have on our bodies.

The primary reason they are far superior is the recruitment of stabilizer muscles. Like we covered earlier, the weights are not on a fixed path, so our strength is required to move the weights without the aid of a track. Stabilization is one of the primary functions of our muscles, so when we exercise with free weights, we are directly sending the signal to our muscles to get better at stabilizing. With more stable muscles, you can expect to see great improvements in strength, balance, and coordination.

Although stabilization is vital to the reason why free weights are significantly better than machines, I would also like to mention one more reason that goes overlooked... Joint health.

Machines are very restricting in terms of how 'deep' you can bring your muscles into a stretched position while using them. This results in weaker muscles surrounding the joints in our body because we are not able to travel deeper into movements that build strength in the smaller parts of muscles surrounding our joints.

Free weights provide resistance to aid in a deeper stretch and more activation around the smaller muscles that surround our joints. While using free weights, you can expect to recruit more muscle fibers around your joints to aid in exercise. This results in a more stable joint since we have built strong muscles around the joint for support.

So, what now?

Well, you now know that free weights are far superior to machines. Hopefully, this article has shed some light on why we primarily focus on using free weight exercises here at Fitness Together. We're here to focus on the best exercises for you!

Thanks for reading, and hopefully see you soon :)

Chris