Free weights vs. machines is a very popular topic, and it is also a good one to discuss as most beginners want to know which will be better for them, training with machines or free weights. The answer to this question is often misinterpreted for some reason.
Suppose you want to hire a graphic designer and receive two CVs. Both have good work experience, but one got that experience by working for a company, and the other person got it from freelancing. Then, who would you choose? The simple answer will be the person who fits best for your company.
The same theory can be applied to answer the question of free weight vs. machines. Do not worry; we will not leave the decision to you until you fully understand what will be the better choice for you.
We will break the answer into different categories and discuss them step by step so that you fully understand the concept and never get misled by the biases of any other person.
Just for clarification:
Free weights are considered weights that can be moved or used freely. By free weight, we indicate dumbbells, barbells, and kettlebells.
Gym machines are usually machines designed for doing exercises for particular muscles. There are usually two types of machines:
- Pin-loaded machine: In which weights are pre-stacked in the machine, you can increase or decrease the weight by putting pins into the weight plates.
- Plate-loaded machine: In this type of machine, you need to load weight plates to increase or decrease the weights.
Comparison
The categories in which we will compare free weights and machines are:
- Difficulty Level
- Resistance Profile
- Progressive Overload
- Range of Motion (ROM)
- Risk Factor
Difficulty Level
In this category, we will judge which is easier for a beginner to handle and which provides more stability.
Free Weights
Learning to use dumbbells, barbells, or kettlebells might take some time. Even some intermediate lifters need to learn how to use the free weights properly in some exercises. Maintaining proper form becomes a challenge as the weights can be moved freely.
Different kinds of exercise require different forms, which can be challenging for an individual. Fixing the fundamentals, like embracing the core or straightening the back, can help you learn the forms faster.
Stability becomes an issue when using free weights. Some exercises, like bench presses and squats, require a lot of stability. However, in the long run, it will help an individual significantly, as they will also learn how to control weights properly and train their stabilizer muscles.
Machines
The learning curve for machines is very low. Almost everyone can use it right from the beginning. There are also instruction stickers printed on the machines that show how to use them.
Machines have a fixed movement pattern, so they are very beginner-friendly. Machines eliminate the problem of maintaining form to a great extent.
For example, you are doing a bench press on a Smith machine. You cannot change the movement path of the machine, and you will be guided to do the exercise based on how the machine moves. It can be disadvantageous for some exercises, but most often, especially for beginners, it is very efficient.
Winner of this category
In this category, the edge will go to “Machines”
Resistance Profile
The resistance profile is the tension our muscles feel during performing exercises. The weight training, we do in the gym is training against resistance, in which we push or pull our muscles against a certain resistance.
Free Weights
The resistance profile varies from exercise to exercise when using free weights. The resistance positioning that we get from an exercise can be divided into 2 types based on the position:
- Contracted position
- Stretched position
For example, if you are doing dumbbell curls, then the stretched position of your dumbbell will be from your waist to the position where it reaches 90 degrees. After that, when you fully squeeze your bicep, it will be considered the contracted position.
The tension you will face in your bicep during the exercise will differ based on your position. In the stretched position, you will face almost no tension; the most tension you will feel will be in the 90-degree position, and over that, the tension will decrease.
You will have a similar experience with almost all the free-weight exercises. The resistance gets built from gravity as we push or pull against it. The tension increases or decreases in different positions of the exercise due to this reason.
Machines
We push or pull against counterweights in most machines, especially in cable pulley machines. The resistance curve remains the same for most exercises if we use machines. This means we get almost the same tension in both lengthened and stretched positions.
For example, if you do preacher curls with machines, the tension you will experience in the stretched position and the contracted position will be the same.
It is because you are getting resistance from the counterweights instead of gravity. To understand that easily, think about how the machine works. The weights are stacked in the machine, and you are putting pressure on it to lift it. Simple pulley mechanisms are used in the pin-loaded cable machines.
We are not discrediting free weights. Even though machines have a higher resistance profile. Free weights are also good in their respect.
Winner of this category
Again the edge will go to “Machines”
Progressive Overload
To make our muscles grow, we need to give them stimuli. Progressive overload is one of the greatest ways to provide enough stimuli for muscles to grow.
Progressive overload is a brief topic that we will discuss in another article. Just understand that progressive overload is increasing the intensity of the exercise by adding a bit of weight, increasing the number of reps, or using any other method. Usually, it is done weekly.
Free Weights
When using free weights, progressive overload can be both convenient and inconvenient. It can be considered convenient for beginners as they can easily overload as they usually exercise with lower weights and do not max out the dumbbell rack. To overload, they need to use slightly higher-weighing dumbbells or barbells.
However, progressive overloading becomes harder when you start lifting heavy weights. In most gyms, the most weighed dumbbells are usually 80 to 100 pounds. As that is the maximum limit, if you want to progress further, you need to use plate-loaded barbells, which can be overloaded as per your requirements.
Machines
Machines also have a similar type of problem. If you are using a pin-loaded machine, then after a certain weight, you cannot overload.
However, people can only use the full stack of weights for certain exercises. In almost all other exercises, the weights are usually more than enough. It is very easy to overload the pin-loaded machine. You need to put the pin at the next weight limit. There is a problem related to that: to progress, you always need to jump 5 to 10 pounds each time, as the weight progress is based on the fixed plate weights of the machine.
Plate-loaded machines usually solve this problem; you can overload however you want; even as low as 2 pounds’ overload can be done if you have the weight plate in your gym, which is a joint-friendly and recommended way to overload.
Winner of this category
It is a draw
Range of Motion (ROM)
The range of motion is the ability to extend or shorten from a fixed point.
To make it simple, think about how a bicep curl works. Your elbow is fixed in a position, and your bicep muscles lengthen and shorten from that fixed point. The higher a muscle can lengthen or shorten from a fixed position, the higher the range of motions, and vice versa.
Free Weights
The range of motion of free weights is really good, especially if you are using dumbbells. Dumbbells have free pathing, and you can go for deep stretches during the exercises. However, the same cannot be said for barbells, as the barbell path is limited for some exercises.
When doing the dumbbell bench press, you can go much deeper in the stretched position, which is great for muscle growth. However, if you use a barbell on a bench press, you cannot go further than your chest level, as the bar will block the path. This problem with barbells can be solved by using cambered bars instead of regular bars.
Other than some exercises, both dumbbells and barbells provide a great range of motion.
Machines
Similar to dumbbells, machines have both positives and negatives in this aspect. Some machines provide really good ROM, while others limit it.
Most chest press machines I used have a similar problem; in the stretched position, the ROM gets finished, so full stretch cannot be done in most chest press machines. However, this may vary from machine to machine, especially since new-age machines are designed in a way that makes full ROM possible.
Also, the movements are generally smooth in machines.
Winner of this category
In this category, we will give the edge to "Free weights" as they are more adjustable in the ROM aspect
Risk Factor
In this category, we will compare based on the chances of an injury occurring.
Free Weights
Usually, injuries occur in free-weight exercises when people do the following:
- Maintain bad form in the exercise
- Try to lift weights beyond their ability
- Bash the weights in the ground
- Rushing between sets and so on
Most accidents happen for the reasons mentioned above. You can find out how the injuries occur and how to prevent them in the “How Can You Prevent Gym Injuries?” article.
It is also hard to go to failure in any free-weight exercise as the weight might fall upon you, especially in the case of barbells.
Suppose you are doing an overhead barbell press, and you push hard to reach failure. Then, it might be hard to control the weight at that point; in most cases, people leave the weight as they become so fatigued that they cannot control it, leading to injury as the barbell usually falls upon them.
Machines
Machines are comparatively safe. Many machines have safety bars, and controlling weight on machines is relatively easier than using free weights.
You can safely push yourself to failure if you use machines, as the risk of injury is very low.
We are not saying that it is completely risk-free. If you act carelessly, you can get injured while doing machine exercises.
Winner of this category
In this category, the clear winner is "Machines"
What should you choose: free weights or machines?
The answer is not quite as complex as people make it. It would be best if you
incorporated both for different exercises. The common narration of gym bros is,
“When you are in the beginning stage, you should use a machine. After that, you
should use free weights.” We do not know where that narration came from or why.
It would be best if you designed your workout in a way where you could take full
advantage of both machines and free weights. Suppose you start your routine on your leg day by doing squats; after that, it will be best to choose a machine
exercise because your legs will already be quite fatigued. If you are focusing on quads, the best option for you is to do the leg extension.
There are some cases in which particularly one thing will benefit you more. For example, suppose someone wants to be a powerlifter. In that case, doing
free-weight strength training will benefit that particular individual.
Depending on certain goals, it may vary, but in almost all cases, a mix between both is
the optimal choice.
If I provide my example, I love doing machine exercises as I train alone, and it is safer to reach failure in machines than in free weights if you do not have a
partner. Even though I mostly do machine exercises, there are certain exercises I love to do with free weights. For example, Skull Crushers, Stiff-Legged
Deadlifts (SLDL), Dumbbell Hammer Curls, Dumbbell incline bench presses, etc.
Experiment with exercises with both machines and free weights. You will eventually understand which exercises you love to do with free weights and which you want to do with machines.
If you have been working out for some time, let us know in the comments which one you prefer, free-weight exercises or machines, and why.