Myth: Weight Machines Are Better Than Free Weights
(Nutricise) — You've probably heard that weight machines are better than free weights because they target individual muscles better, are safer and set you up for the right form when you're lifting. Sure. However, fitness experts agree that for the best overall workout, free weights are the way to go.
'Machines are a great supplement for free weights but the major downside is that machines move on a controlled plane of muscle movement,' says Dale Huff, R.D., a certified personal trainer and co-owner of NutriFormance, a personal training and nutrition center in St. Louis, Missouri. Free weights require more 'intrinsic' or deeper levels of muscle fiber activity than weight machines.
In addition, more balance and good posture is necessary to lift the same amount of free weight as on a weight machine. If done correctly, you can develop great lifting form and agility. 'The body has to be aware where it's moving or where the weight is in relation to the body to affectively lift a dumbbell,' says Huff. When you do a squat with free weights, for example, your back and abs are also activated to help you maintain your balance. As a result, greater overall muscle gain is realized, says Huff.
Free weights, especially dumbbells, offer great versatility for strength training. Holding the dumbbells with your palms facing forward, facing the thighs or facing backward can change which muscles are worked. Doing so creates an entire set of exercises.
If that's not enough, think of the hit to your wallet if you want to work anywhere outside of a gym. Dumbbells and barbells are less expensive than costly machines that can run into the thousands and may work only one body part, such as a chest press machine.
However, says Huff, machines have a leg up on free weights in some areas. Machines may be preferable for the novice because of their convenience, safety and ease of operation. Huff tends to start clients with weight machines though it varies from exercise to exercise. 'A leg press machine would be better for some individuals rather than squats but that's not written in stone,' he says.
Ideally, a complete weight-training program would consist of both weight machines and free weights. 'Ultimately, it has to be an individual choice made on a person-to-person basis,' he says.
