I’m often asked which form of strength training is better, using free weights or machines. The answer is a very emphatic: “It depends”. I want to discuss pros and cons of each, but first, here are the reasons you should do strength training in the first place.
Most people realize that two important facets of fitness are cardio and strength training. Regular cardio exercise (jogging, using the elliptical trainer, spin classes, etc.) helps keep your heart strong and your circulatory system clear, as well as increasing your energy and stamina. Strength training keeps your bones calcified (i.e. strong!) and provides injury protection for joints and connective tissue. Lifting weights also allows you to handle the daily functions that require strength, and it also helps with balance and coordination. And finally, regular strength training is the better of the two types of exercise for weight management because it increases your metabolism and allows your body to burn more calories – even when you’re at rest.
So, hopefully you’re now convinced that some regular strength training is a good idea, and you’re wondering if you should use machines or grab some free weights. Let’s dive in.
Machines may be better for those who are just beginning a strength training regimen. This is because machines will guide you through a preset path of movement in each lift. That fact helps minimize the likelihood of injury caused by getting any joint outside of proper alignment during a lift. And being guided through the correct path of motion in each lift allows you to gain some muscle memory to learn the proper form for that exercise.
Using a machine also allows for concentration on the major muscle group being worked, with less reliance on the surrounding stabilizing muscles. That concentration on the main muscle group involved in the lift allows you to use more weight as you progress in your training, because your movement isn’t limited by the surrounding stabilizing muscles, which are less strong. One excellent option from Premier Fitness Source that allows you to work every muscle group with the safety and stability of a machine is the BODYCRAFT GTX gym (shown below).
Conversely, because lifting free weights requires the utilization of the stabilizing muscles, that form of weight training promotes more balance and coordination. Using free weights better prepares you for the types of tasks you need to perform outside of your workout. If you’re removing a heavy bag of groceries from the back seat, or lifting a darling grandchild onto your lap, you’re simultaneously incorporating a wide range of muscles in your core, legs, arms, and shoulders.
Compound free weight movements are the best training for those types of real-world activities. Using free weights will also help strengthen and prevent injuries in the entire joint area(s) being trained. One excellent option for a space efficient workout is using a “Functional Trainer” like the Inspire Fitness FT-1 (pictured below). A functional trainer is simply a unit that gives you all the advantages of lifting free weight with the convenience of adjustable pulleys and weight stacks that are adjusted quickly with the selector pin. Another advantage of a functional trainer is that it provides a greater variety of exercises. For example, you can do a standing chest press, an incline press, and/or a decline press without having to make any adjustments on the equipment. This variety gives you a greater training benefit and helps keep your workout engaging and fresh.
Check out our wide range of equipment options or better yet, stop into one of our Georgia or Tennessee locations to let our trained staff answer all your questions about the benefits of strength training and take a “test drive” to feel the smoothness and quality of our products.
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