There are many different ways of resistance training. Examples include the well-known fitness machines, free weights, also known as barbells and dumbbells, cable machines, elastic resistance tools, medicine balls, kettlebells, and even bodyweight training (calisthenics) falls under resistance training.
This article mainly focuses on the differences between training with fitness machines and using free weights. Many people quickly opt for fixed fitness exercises and may not readily turn to free weights. Firstly, because the exercises are not described, but also because it is more challenging to do these exercises and it may quickly be described as more complicated. Additionally, there is the misconception that using free weights is only for men.
Training with Fitness Machines
Fixed fitness machines are widely used in gyms and are especially good for beginner clients. Often, these exercises are easier to perform and are less intimidating than training with free weights. Additionally, fitness equipment is safer to use compared to free weights. Machines often ensure that you perform the exercise with proper form and the possibility of moving freely is limited, making it safer to perform the exercise and thus reducing the risk of injuries. Another advantage of fixed fitness machines is that it is relatively easy to adjust the weight. Furthermore, when using these exercises, no spotter (someone who assists you in performing the movement) is needed.
Disadvantages of Fitness Machines
Fixed fitness machines not only have advantages over free weights. These exercises have a smaller range of motion. Additionally, a fixed position results in less intense training because less control and stability are required. Some fitness machines can be difficult to adjust, and for tall or short individuals, an exercise may not always be comfortably feasible because the machine does not fit well with the body.
Training with Free Weights
Using free weights requires more core stability. Your abdominal and back muscles have to work harder to balance the uncontrolled weight. More communication between muscles and nerves is required when using free weights, making the exercise more intense, thus improving neuromuscular efficiency. Free weights provide more freedom of movement, allowing training in various planes of motion. This helps in performing exercises better, making movements in daily life easier.
Additionally, complex and full-body exercises can be performed with free weights, resulting in more energy expenditure and thus more calories burned compared to exercises on fixed fitness machines. For beginners, exercises with free weights are more challenging and heavier due to instability, hence there is a greater risk of injuries. It is important to have sufficient control and strength before training with free weights. For heavy exercises with free weights performed overhead, a spotter is almost always required to train properly, heavily, and safely. Therefore, it becomes difficult to perform these exercises alone because you often need someone to assist you.
Training with Cable Machines
In addition to fixed fitness machines and free weights, there are also the well-known cable machines. Cable machines are very convenient because they offer more freedom of movement than fitness machines. Additionally, you do not need a spotter as with free weights. Almost all exercises on cable machines are performed standing, which engages the core stability more compared to fixed fitness machines.
Conclusion
There are both advantages and disadvantages of free weights compared to fixed machines. The beauty lies in the fact that they complement each other’s drawbacks. Especially when cable machines are also used. More experienced athletes will make more use of free weights, but they almost always continue to use other fitness equipment as well. A combination of these training forms is always fine. For beginners, it is advisable to first build some strength on fixed fitness machines before making the transition to free weights, so that core stability and neuromuscular efficiency are better trained, resulting in getting more out of your strength training program.
