signalsWhich Is Better, Machines or Free Weights?
February 8th 2007 17:27
I've been lucky enough to have access to a gym practically right across the street since I've lived at UT. They have a variety of machines for every possible you would want to work, and I've been using these daily (for the most part).
My attendance has slipped now that I know I won't be going there much longer, since we'll be moving and I won't have access to all the fancy machines and what-not. I've gotten so hooked on them, that I don't really know how to do it any other way.
When I bought the Women's Health Training Guide, I followed some exercises in there using free weights. I have to say I never felt a burn using these weights (5 lb, the only ones I have). The next day, there's not a single muscle that's sore. I feel like I haven't done anything.
I figure maybe I should get some heavier weights or a bar or something. I'm used to much heavier resistance on the machines - for instance, on the leg-press I use about 100 lbs, 20 for each arm on biceps and triceps machines. I will admit that I don't know a lot about training in general. What I do know, however, according to a calories-burned poster in the gym, is that machines burn more calories than free weights - by a good bit.
However I've also heard that if you really want to get in shape, use free weights. It's safe to say I'm a little bit confused. I suppose I'll just go buy some heavier ones, and do the same exercises. If anyone wants to comment on which is better, and what I should do, feel free. I'd appreciate anyone's opinion.
Thanks!
Claire S.
My attendance has slipped now that I know I won't be going there much longer, since we'll be moving and I won't have access to all the fancy machines and what-not. I've gotten so hooked on them, that I don't really know how to do it any other way.
When I bought the Women's Health Training Guide, I followed some exercises in there using free weights. I have to say I never felt a burn using these weights (5 lb, the only ones I have). The next day, there's not a single muscle that's sore. I feel like I haven't done anything.
However I've also heard that if you really want to get in shape, use free weights. It's safe to say I'm a little bit confused. I suppose I'll just go buy some heavier ones, and do the same exercises. If anyone wants to comment on which is better, and what I should do, feel free. I'd appreciate anyone's opinion.
Thanks!
Claire S.
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Comment by Adele
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I definitely feel like I've worked harder after a free weights workout. The machines do a great job of isolating muscles--and isolation work has its place--but they don't compare to the workout from free weights.
The biggest benefit of free weights (for me) is that everything I do outside the gym takes my whole body. I never isolate a muscle to do a task.
I have my husband's weights to work with. They're a lot heavier than I can use, but if I take almost everything off the bar, I can do front squats and deadlifts. You probably lift more than five pounds when you bring in the groceries. A gallon of milk is about eight pounds.
Comment by Claire S
Thanks for the advice! You're probably right. I bought the 5lb weights at a Target sometime last year and didn't ever use them, just started the machines a couple months later.
Time to upgrade, I suppose.
Comment by Anushka
My husband and I work out 4 times a week with weights. In my experience both free weights and machines have their place. We use the Smith Machine to do squats, for instance, because it's just safer to do so, but we use free weights to do lunges. I also lift HEAVY - meaning, I don't go near the pink "ladies" weights. And I'm not bulky or man-like, just solid. A great site for some tips is www.bodybuilding.com/fun. See the women's section and/or transformations. It takes some dedicated time to rifle thru a lot of the articles, but well worth it.
Comment by Claire S
Comment by steve
The reason why it's very hard to determine which is better between free weights and machines (IMO), is because there are other variables involved, which relate to our motivation to use each, how we perceive the difference, and ultimately how intensely we work out with consistency!
If you compare a dumbell chest press with a chest press machine, the mechanics of the movement are the same, and your muscles are working to acheive the same goal -- to push a certain amount of weight along a specific plane of movement. From this standpoint they are identical! The difference can be all of the stabilizing muscles that you use to keep the free weights on a specific plane, which aren't needed on a machine...so there is a bit of a difference.
For most though, I think the real determinant of how effective your weight training is, has everything to do with how much you push yourself to life heavier weights (or more reps) each time you workout. So if you feel more confident on a machine, and you are able to push yourself a little more on one, you will develop the targeted muscles more efficiently. Over time though, if you become more comfortable with free weights, the benefit of a more complex movement will start to become evident for free weights...anyhow...
I'll stop my wording response here, and just suggest that neither is better -- because both machines and free weights have a place in a good exercise program. The trick is finding how to push yourself more along the way, and being consistent with it!
Good luck!
-Steve