By Astrid Whiting
People often ask me if it's better to use weights or machines when strength training. My answer, as in most cases is, "it depends." Machines and weights each have their advantages, and their disadvantages.
Advantages of Weights
(dumbbells, barbells, tubing, balls, balance tools)
- very versatile
- generally provide maximum workout benefit
- inexpensive
- don't take up much space
- can be used to train multiple muscle groups
- mobile
- effective for stabilization as well as strength and power
- allow the muscles to be worked both bilaterally and unilaterally
Disadvantages of Weights
- require precise body management in order to be safe
- ballistic (rapid) movements can be dangerous if exacting technique
is not followed
- participant must control the range of motion and movement pattern
- high injury rate if used by untrained participant
- require a spotter when lifting heavy
- participant must manually load barbell to increase weight
- require a high level of concentration from the participant
Advantages of Machines
- easy to use
- isolate large muscle groups fairly well
- generally safe - don't need a spotter
- ballistic (rapid) movements are safer
- easy to change resistance or weight levels by moving a pin or
pushing a button
- range of motion and movement pattern are predetermined
- participant requires minimal body management - good for beginners
Disadvantages of Machines
- very expensive
- take up a lot of space
- limited in use - often can only be used to train one muscle group
- built for average sized person - small, large or tall people can
have trouble "fitting" the machine
- weight increments may not be small enough
- difficult to train stabilizing muscles
- do not help with overall body awareness and management
(functional fitness)
As always, the best choice is the one that feels right for you and keeps you exercising regularly. Everyone has different goals, and preferences so what works for you, is best for you.
Astrid Whiting is the founder of Synergenix Fitness.
