First Author: RachelC

Second Author: Olivia L.

                              THE GREAT WEIGHT

                    DEBATE

                    Machines vs. Free Weights                                  

Which is better - weight machines or free weights?  This question has been asked for years and the correct answer is ….. that there isn’t one.  Each option has its own advantages and disadvantages.  The choice really depends on your personal preference, taking into account your level of experience and your goals.  A couple of questions to ask yourself before deciding are:

Ø What do you want to accomplish, general strength or sports performance?

Ø Which is most important to you, bigger muscles or better balance?^[1]

                                                                               PROS

                Machines                                                           Free Weights             

• Safer and easier to use                                                                -More exercises available 

• Aid in focusing on a specific muscle                                           -Exercises match everyday       

                group                                                                                              movements better 

• Take less time                                                                              -Stabilizes muscles better  

• Ensure correct movements                                                          -Less expensive & take up less space   

• Don’t need assistance to lift                                                       -No range of motion inhibitors

   heavy weight                                                                       

                                            CONS

•   Don’t fit all body types                                                                 -Longer start up- traning

• Don’t give much variation –                                                                                -Imbalances in the body can occur easier

  Are a two dimensional movement pattern                               -Greater injury risk

•  Are boring which leads to loss of motivation                                        -need a lifting partner

•  Quickly filled in gyms wasted time waiting^[2]                                                

   Machines:

       Machines are best for beginners, recreational athletes, and the elderly, though can be used for serious        weight training.

   Free Weights:

         Free weights require the use of a spotter, but allow a larger range of motion and include more muscle        groups. But free weights cause more injuries than machines.^[3]

The best advice would be to talk with a professional before beginning.  They can help assess your needs and design a plan which may include using a combination of the two.  By incorporating both options you will have a greater variety of exercises which will help you stay motivated.^[4]

Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.98-104)