Buzz
If you're looking to build strength, resistance training is your best bet. So, when you step into the gym, should you grab a barbell and start loading the plates, or simply head over to the first machine you find? Let's explore both options.
The Competitors
Most gyms offer a wide variety of both free weights and machines. Today, we’ll focus on these categories, skipping over cardio equipment like treadmills (even the often-overlooked rowing machine). Here’s a breakdown of the options available:
Free Weights refer to dumbbells, barbells, kettlebells, and any other items that require you to pick them up and lift them. These weights challenge your body to work against gravity. Some exercises may require additional equipment, such as a bench or a squat cage for safe and effective use of the weights.
Machines involve seated or standing equipment where you push or pull levers through specific motions. A leg extension machine or a chest press machine are prime examples. You typically engage with handles and pulleys to lift weight stacks, selecting your desired load with a pin.
Cable machines share traits of both free weights and traditional machines, so we'll exclude them from this comparison. When using a cable machine, you pull on a handle connected to a cord, which in turn lifts weights from a stack. While classified as machines, they don't provide a fixed range of motion, which means exercises on cable machines are similar to those done with free weights.
Free Weights Engage More Muscles at Once, Which Can Be Both a Benefit and a Drawback
One of the best aspects of free weights is that they activate a lot of smaller muscles you may not even realize are engaged. Take a squat, for example, which targets your quads, the muscles on the front of your thighs. While a leg extension machine could target that same muscle, using a barbell or dumbbells to squat brings more than just your quads into play. Your inner and outer thighs must engage to stabilize your legs, while your glutes, hamstrings, and core help maintain balance throughout the movement. Depending on your grip, your arms might get involved as well.
This means that a few sets of squats can give you nearly as much of a workout as a half-hour hopping between machines. Big, compound movements like squats, deadlifts, pull-ups, and overhead presses are considered “functional” because they mimic real-life actions. If you're strong at deadlifts, for example, moving furniture will feel like a breeze.
However, the specificity of machines isn't always a disadvantage. For instance, if you’ve already worked your core and stabilizer muscles through squats and need to focus on your quads, a leg extension or leg press machine can isolate that muscle. Bodybuilders often use machines at the end of a workout to target particular muscles more precisely.
Similarly, during my physical therapy after knee surgery, I had to focus on strengthening a specific part of my left quad. While functional exercises were included in my routine, the PT advised that the quickest progress comes when using a leg extension machine. It’s incredibly effective at isolating that exact muscle.
Another advantage of machines is their ability to give sore body parts a break. When I was pregnant, I reached a point where squats and deadlifts became too painful for my back. But I could still use certain leg machines without discomfort. I couldn’t do pull-ups anymore since my abs weren’t functional, but using arm machines was no problem.
Machines Are Simpler to Master
Before you grab the nearest barbell, remember you need to know how to use it! Proper form is crucial to avoid injury. If you try to deadlift too much weight without keeping your back aligned, you risk hurting yourself. It's essential to have a trainer or a knowledgeable workout partner guide you on proper technique. (Of course, you could spend hours watching YouTube tutorials, but having a real coach is far more effective.)
So, if you're at the gym one day—perhaps in a class or on the treadmill—you can’t simply stroll into the weight room and start executing flawless squats. However, you can approach a weight machine, read the instructions, and perform your desired number of reps safely. Even if you ask the gym staff for a tour (they’re usually happy to assist), it takes only a few minutes to learn enough to complete a full-body workout. Machines are so user-friendly that it’s hard to perform the exercises incorrectly.
This means that with machines, you’re automatically using proper form, eliminating the need to consciously focus on it. Good form ensures you reap the full benefits of your exercise. If you lean a little too far in one direction during a dumbbell exercise, for example, you may not be effectively targeting the muscles you intend to. In essence, machines make it more difficult to cheat on your form.
Convenience at the Gym Depends on Your Routine (and Your Gym's Setup)
In some gyms, the free weight area is always crowded with experienced lifters, which can be intimidating for beginners. In other gyms, the machines are where the action is, and the dumbbell and barbell section feels abandoned. If you’re flexible with the equipment you use, you can expand your workout choices.
For instance, if the machines are all occupied, it’s easy to grab a pair of dumbbells instead. Even if your preferred pair is in use, you can opt for a different set—say 15’s instead of 20’s—and just do a few extra reps. In such cases, free weights offer more convenience.
However, there are times when free weights can be more cumbersome. If I want to do a decline bench press, I first need to locate the one bench at my gym that angles downward, then secure a barbell and plates to go with it. Because multiple benches share the same equipment, this isn't always guaranteed. And to perform the exercise safely, I really need a spotter: either a workout partner or, if I’m working out alone, a helpful stranger.
It's a lot of effort just to set up one exercise. However, my gym has a decline bench press machine that lets me perform nearly the same workout in no time. When I'm dedicating a significant portion of my session to a free weight movement, I don't mind putting in the work to prepare it. But when it comes to every exercise, it doesn't seem worth it in a busy gym environment.
The Bottom Line: Both Methods Have Their Merits, but Free Weights Offer Greater Value for Your Fitness Goals
Both free weights and machines have their place, but we’re giving the edge to free weights. With free weight exercises, you target more muscles in a shorter time compared to machines. Plus, your progress from free weight training translates better into real-life activities than sticking to machines. You can even achieve a full-body workout with just a few dumbbells, making them perfect for home gym setups.
That said, machines are far from useless. They're ideal for focusing on specific muscles or for those recovering from injuries. If you’re still mastering free weight techniques or want to push heavier weights without risking bad form, machines offer a safer alternative to work the same muscle groups.
I also appreciate using machines on my 'light' days at the gym, or when I need a break from grueling exercises. Chin-ups take a lot out of me, and I can only do a handful each session. But lat pulldowns—though not identical—are an easier option that still works similar muscles. These 'easier' exercises allow me to enjoy my routine more, ultimately helping me stick to it. After all, the best workout is the one you actually follow through with.
