This has been an endless debate for years in the fitness industry.

At Positively Fit, we have been using primarily free weights to challenge our clients. We select exercises that are more functional. Wikipedia states, “Functional training is a classification of exercise which involves training the body for the activities performed in daily life.

Along with using Dumbbells for our “functional” exercises we utilize stability balls, medicine balls, tubing, kettle bells, cable cross overs and the TRX. All this equipment has been instrumental in helping our clients achieve their goals whether it is weight loss, becoming stronger or becoming a better athlete.

There are benefits to using machines but the research has indicated that you see greater strength gains using free weights over machines.

Pros of Machine-Based Training:

• One of the reasons machine training is popular is the safety factor. Safety is a crucial component of any exercise program. Most people feel safer using a machine.
• Machines usually require little or no professional assistance to use.
• Selectize machines require no loading or unloading of weights. You only have to move a pin to change the weights.

Injuries can occur through the improper use of either a machine or free weights.

• Machine based training is a viable option if you can afford a gym membership and cannot be taught the proper use of free weight, tubing, stability ball or any other functional type of training.

Pros of Free Weights:

• Free weights address and activate our postural system. Most people sit at a desk all day and are in great need of exercises that help improve posture.
• Machines do not address postural issues
• You can recruit more stabilizer muscles with free weights (There is a saying, “You are only as strong as your weakest link or your stabilizers”.)
• Machines guide the load using fixed or semi-fixed axis of motion therefore there is a reduction in the recruitment of our own stabilizers. Stabilizers are extremely important in the health of our joints.
• Free weights allow you to work: prime movers, secondary movers, stabilizers and neutralizers (muscles). Therefore you are working more muscle during any given exercise.
• Machines put our joints in a fixed position which may not be the correct or safe position for our joints.
• Machines do not take into account that our movement patterns are as unique as our finger prints.
• Machine based training is primarily in the sagittal plane along with being double limb training. Single limb training is superior to double limb training. (Sagittal plane is the movement from front/back and back/front)
• We live, work and play in a 3D world and move in all planes of motion.
• Walking is an example of single limb movement. We shift our weight to a single leg each time we take a step.
• In real life movement or in sports very little is done with 2 feet on the ground. Or with both limbs moving at the same time. (With the exception of rowing)
• Free weights will allow you to train in all 3 planes of motion. Movement that our bodies remember.
• Free weights take advantage of what our body’s Central Nervous System is “wired” to do.
• Machines do not address the issues of balance, agility and coordination
• Free Weights emphasize the functional movement of our bodies. This closely resembles a movement pattern that is commonly used in work, play, every day activities and/or sports environment.
• Free weight exercises allow you to individualize and/or modify a program to match the requirements of each person’s abilities whether in strength or movement.
• Free weights are more economical
• Body weight exercises are even more economical. You can get a terrific workout just by using your own body weight.
• Machines move muscles in a more isolated manner. Our bodies do not move in terms of isolation. Our bodies move in terms of total movement.
• Machines like the leg extension and leg curls isolate single muscles in a non-functional manner.  Take for example: lunge vs. leg extension. How many more muscles are you using lunging vs. leg extension machine?
• Free weights integrate our movement patterns which in turn are more “functional” or practical.
• Free weights can allow us to use more muscle in any given exercise therefore generating a greater metabolic response. This increases the amount of calories burned at rest.
• For example, Squatting vs. Leg press machine
• Holding a bar or free weights for resistance requires you to push the weight from the floor while simultaneously requiring you to stabilize the weight that you are holding, along with recruiting your “core” muscles to stabilize your spinal cord. You are not only effectively hitting the target muscle you are recruiting hundreds of muscles to perform this squat.
• The Leg Press Machine seems to be the most popular substitute for the squat. You are targeting or isolating muscles therefore using fewer muscles in the process. You can press quite a bit more weight than you can squat as the exercise requires little cooperation from accessory and stabilizer muscles. But it will not encourage overall muscle growth to the degree the squat will. Your core muscles need not to activate since you are being supported by the machine.
• Free weights allow you to add more variations to your workouts.
• Your workouts and your exercises need to change or your body adapts to the workout. Your muscles need to be challenged differently or you will not make any future progress.
• Free weight workouts are not boring
• Studies have shown that improvement in bone mineral density is greater with free weights then machine based exercises.

Machine-based training has its place and can be an effective complement to free weights. However, if you are using them because they are “easier” or “more comfortable,” realize that you are cheating yourself out of all the benefits I have mentioned.

If you decide to utilize free weights or any other functional ways of training, proper technique is very important. Start out slow with lighter weights until you feel comfortable enough to challenge yourself with heavier weights.

The bottom line?  Choose a weight training system that fits your budget, that you enjoy and that gives you the greatest benefit over time.