Free weights vs. machines
by Armand Tecco, M.Ed.

You probably already know that weight training offers many benefits, from strengthening and toning the body to building muscle and battling osteoporosis. But how do you do it? Should you use free weights or weight machines? Is one better than the other?

First, keep in mind that both free weights and weight machines work to achieve the same results: development of the musculoskeletal system -- muscles, tendons, ligaments and bones -- through the use of external resistance, such as dumbbells, barbells and iron plates.

Several different companies, including Cybex and Nautilus, manufacture weight machines. Although the machines differ in design, they all incorporate a system of cables and pulleys to lift weight along guide rods.

Weight machines allow safe, straight-line movement of external resistance. The only effort required is to move the weight in a straight path away from or toward the body. Machines also allow for the resistance to be applied in various planes, which can target different parts of a muscle that could not be efficiently targeted using free weights.

Free weights, on the other hand, can train muscles through several degrees of movement, not just in a straight line. Because there are no guide rods to keep the weight in line and no pulleys to assist with the lifting and lowering, free weights require more overall balance and coordination.

Using free weights will generally result in better strength gains and neuromuscular coordination since more muscles are called into play. However, free weights pose a greater risk of injury, especially when they are not used correctly. It is imperative that you get proper instruction to learn the safest, most efficient way to use both free weights and weight machines.

Perhaps the ideal weight training routine is one that incorporates both free weights and weight machines. Some exercises performed on machines -- such as leg curls, leg extensions and lat pulldowns -- do not adapt well to dumbbells and barbells. Likewise, you may prefer using free weights to work certain muscle groups.

In the end, it's a matter of personal choice. If you have access to both free weights and weight machines, take time to learn what exercises can be done on each of them and adopt the exercises that work best for you. If you only have access to one or the other, rest assured that you can get an excellent weight-training workout either way.

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