Just starting out with strength training and wondering whether machine or free weight training is more effective? Or have you been training for a few years and would like to try out something different and give other types of training a go? Both machine training and free weight training have their pros and cons and, as with pretty much everything in life, the same applies here: It's complicated and a definitive answer isn't possible. Which one is better for you depends on your individual characteristics, your preferences and your goals.
Definitions
Machine exercises are exercises that are performed on machines. These machines dictate the exact execution of the exercise as well as the movement pattern. Examples include the chest press, leg press, leg extensions on the machine or leg curls on the machine.
Free weight exercises, on the other hand, are all exercises performed with free weights, i.e. where the exercise is not predetermined or guided by a machine. Free weights include dumbbells and barbells, but also kettlebells or similar. Examples are bench press, barbell sqauts, deadlifts, lunges with dumbbells or standing rows.
Advantages of machine training
The machines provide you with a specific motion pattern, so that the likelihood of making mistakes during the exercise is lower than in free weight training. The exercises performed on the machines are also easy to master and offer a high level of stability. Machines can be used immediately after setup and the target muscles are easily activated. No spotter is required, for example, and machine training often allows special movement or tension patterns. Muscle tension is maintained during the entire movement sequence and training to muscle failure is easier here, as the risk of injury is lower in most cases than in free weight exercises.
Disadvantages of machine training
Since machine exercises are not that demanding in terms of motor skills and offer hardly any variety or variation options, they can quickly become boring. Pure machine training cannot effectively target many different muscle fibers. As the movement pattern of the machines is often an artificial or unnatural movement pattern, you may become stronger in this artificial movement pattern, but this strength does not necessarily carry over to everyday activities. These unnatural movement patterns can even be facilitated by machine exercises. Small accessory muscles are neglected, which can lead to a lack of stability in the joints. Another problem is that certain machines are simply unsuitable for certain body types and sizes, meaning that the exercise cannot be performed properly. Machine exercises can foster imbalances and are not conducive to coordination skills. In addition, they are often occupied, which means that the training is unintentionally interrupted or cannot be carried out according to the exercise plan.
Advantages of free weight training
Free weight training often trains muscles and joints in conjunction, challenging several muscle groups and joints at the same time. Free weight training improves sensorimotor coordination by demanding a high level of stability. In addition, free weight exercises offer a high degree of flexibility, allowing the training technique to be individually adapted to the trainee and improving intramuscular coordination. Free weight training tends to follow natural movement patterns, which ensures a better carry-over of strength and coordination to other sports and everyday life. Finally, free weight exercises not only strengthen the target muscle(s), but also stabilizing accessory muscles such as the core, the rotator cuff and the erector spinae.
Disadvantages of free weight training
A professional instruction of the exercise technique is necessary for free weight training and several thousand repetitions are required to internalize certain movement patterns. Patience and a willingness to constantly improve your exercise technique are therefore essential. There is no direct protection if there is a breakdown in technique and the risk of acute injury is also increased. Loading and unloading the weights takes more time and gravity is the only load parameter here.
Conclusion
For each form of exercise, the trainees must possess different abilities in terms of flexibility, training level and commitment. Machine exercises are a very good way to start, as they create a good muscular basis, improve nerve-muscle interaction and support the motor learning of basic movement patterns. Depending on your goal, free weight exercises can be performed at the start of your training career or after you've been machine training for a while. They are the foundation of an advanced training plan and offer benefits for performance, muscle development, strength and overall performance. Due to the time efficiency, the frequent training of muscles and joints in conjunction and the possibility to use heavy weights in the working sets, focusing on just a few exercises is often enough to achieve good progress.
You would like to start strength training, but are not sure which exercises really make sense for your goal and your level of fitness? Or have you been training for a while but are not really satisfied with your results and want to make more progress? Then feel free to get in touch with me for a single coaching session or a fitness coaching. I will gladly help you to get stronger, improve your exercise technique, incorporate your training into your everyday life and build more muscle.
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