Free Weights Vs Machines

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The question of using whether free weights or machines or both often arises in the mind of gym rats. Free weights are mainly the freely adjustable dumbbells, fixed weight dumbbells, fixed weight barbells and plate loaded barbells. These are some of the common free weight instruments found in most gyms and can even be purchased for personal use at home. Machines are classified as fixed weight machines, plate loaded machines, cable and pulley machines, hammer strength machines, etc. Although the use of either free weights or machines is dependent on the goal for which the individual is training, sometimes because of lack of availability or maybe making a purchase for personal use at home or for simply the sake of trying a new thing, choosing between free weights and machines becomes necessary.


Following are three simple factors that may work for most people while choosing either free weights or machines or both:


  1. Training Goal: If training for a specific sport such as olympic weightlifting, powerlifting, etc. doing more volume of work with the use of free weights is a much better option as during competition phases you would be performing specific movements with a barbell. Focusing more on barbell movements would make you more efficient in their use, while you may perform some accessory work with the machines at the end of the session, although it is not compulsory. On similar terms for those wanting to achieve that perfect physique for bodybuilding, fitness modelling, etc. choosing both free weights and machines is better than choosing either one of them. This is because dumbbells and barbells work can be used for adding strength and size while the machines can be used for isolating and targeting each muscle separately to improve imbalances and overall symmetry.
  2. Training Place: While most people prefer to join a gym or health club where the variety of equipment is diverse enough, there are some who like training at their home. Unless and until an individual is like super rich, the possibility of buying all types machines and free weights equipment is close to low. In situations like these choosing free weights such as adjustable dumbbells, olympic barbells and plates, exercise bench and a power rack can do wonders for the home exercise enthusiast.
  3. Preexisting Injury: If you have any preexisting injury or gone through a surgical operation recently, it is recommended to get prior approval from your doctor before beginning any type of exercise program. In situations like these it is better to perform your training in the presence of a qualified expert such as a physical therapist or a specialist in exercise therapy and rehabilitation. Usually most exercises during/after injuries are performed with lighter loads on machines.
While these are certainly not the only factors that may come into play while choosing between free weights and machines, they do get one going in the right direction towards making a good decision.


Note: Before starting/changing an exercise and/or dietary/supplement program consult a qualified doctor/health care professional.

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