Machine Vs Free Weight

What is the difference between free weights and machines? To most people's surprise there is a lot of differences. Both can be scaled in numerous ways but to keep things simple we will look at one at a time and finish with a quick comparison of the two.  

Starting with machines. These are GREAT for those who are just starting off in the gym and aren’t confident about what they need to be doing. Most places with have a full body circuit of machines that have written instructions and pictures of exactly what to do. The other thing that machines are great for is training your body to exercise the muscles that you are supposed to be targeting. So, it works on your mind muscle connection. The limitation of this is that on most machine you are activating a limited number of muscles (more isolation type movements).  

This is where free weights come in. Free weight is great because although you are targeting one single or group of muscles there are more muscles being recruited than you may be aware. Such as core muscle to maintain stability in the movement or upper arm muscles to hold the weight when targeting the lower body. Free weights also allow for a greater range of motion when it comes to certain movements and they are fit for all body types. Take it from someone who is 5 foot nothing, not all machines are made for short statured people, even on the shortest setting (Hack squat or hamstrings curl machines in particular). 

Both are great in terms of building muscle, but depending on your confidence and level of expertise I always suggest starting with machines. Even I still use them! Free weights are a great level 2 or for someone with good balance and form (form is important when using free weight – the machine force you into correct form). Get comfortable with the machine to help train your mind muscle connection, wok on body weight exercise to build that balance and stability, then move to weighted movements!