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There is a constant dispute between supporters of the use of free weights and those that prefer exercise machines. The question concerns the optimal way to train. Many people claim that the body will benefit more from free weights. This is true to some extent, but some people feel that weight machines better. Free weights and exercise machines both have their advantages and disadvantages.
Let’s take for example the classic dumbbell bicep curl. This exercise is done standing up erect, palms facing forward with a dumbell in each hand. By contracting the biceps, the dumbbells are lifted as close as possible to the upper arms and then brought back to the initial position.
The same exercise done using an exercise machine consists of imobilizing your upper arms on a fixed pad, grasping a pair of handles in front and executing the same motion as in the case of the free weight exercise.
If you analyze these two types of exercises, you’ll discover that at the biceps level, they are almost the same thing. The difference lies in the fact that the free weights stimulate rather intensely other muscles beside the biceps, like your shoulders and your forearms, while the exercise machine isolates better the muscles you are training.
With exercise machines, you can more easily choose how much weight you want to work with. Most often, you will be sitting down as you do a particular type of exercise on a machine. Free weights, on the other hand, can get a little tougher. You have to constantly load and unload various bars, often taking the weights you need from one part of the gym to the othher. This may not seem much, but when you are exhausted, you'll definitely feel a considerable difference. Remember that you will also feel a lot more tired after doing free weight exercises because they simultaneously stimulate more muscles.
Over the years free weights have proven their efficiency. For instance, the history of bodybuilding is full of cases where impressive bodies have been obtained using nothing but free weights. Even nowadays professional bodybuilders rely mainly, if not solely, on free weights in order to bulk up.
Because free weights involve more muscles at a time, they are more effective than exercise machines on the whole. This doesn’t imply, though, that exercise machines are not very good. They have some advantages, like isolating more effectively the muscles you intend to train.
Your weight lifting goals and your training location are factors you have to consider when you are deciding whether to go with free weights or exercise machine. If you want the best workout, go with free weights as they will help you gain mass more rapidly than exercise weight machines. If you are looking more for muscle toning or you are planning to work out in your own home, an exercise machine is probably the better option.
Copyright 2007, Mike Stapenhurst
Mike is a long-time runner and walker and is co-author of the book "Marathon Training Tips". He is a contributing author to the 'Get In Shape - Fitness For Women' website at http://www.getinshape.ipcor.com. Learn more about keeping fit and healthy diet on the web pages 'Ideal Body Weight' ( http://www.getinshape.ipcor.com/body-ideal-weight.htm ) and 'Best Diet For Life' ( http://www.getinshape.ipcor.com/best-diet-for-life.htm ).
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