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Tradition vs. Technology

There has been the long-standing question of which is better for you - free weights or machines. If you asked this question ten years ago the answer would have been free weights, hands down. However, with the technology of today and the advanced designs, I believe that answer has come full circle.

In order for any workout program to be truly successful you must have a combination of both free weights and machines. We must also take into consideration that we are all built differently, including the obvious differences between men and women!

Let’s start by taking a look at free weights and where they fit in. There is no substitute for certain free weight exercises like flat bench “flys” and side lateral shoulder raises, although some machines come pretty close to replicating the movements. And remember that anytime you’re restricted to the movement of a machine, you can’t alter the range of motion of the exercise. Free weights also allow adaptation of the exercise for any injured area because of the freedom to alter the movements. Obviously free weights usually take up less room than machines and cost a lot less. They will also last a lifetime.

Machines, on the other hand, have made a significant improvement in design and function. Years ago most machines could not conform to most people’s bodies. The seats went up and down and that was it. In fact, you were lucky if they did even that! Today there are many different settings and adjustments. Many of the machines being produced today are user friendly. But it’s still a challenge to place a woman who is five feet tall and a man that is six feet tall into the same machine and have it work the same body part in the same way. There are certain machines today, for example leg machines, which are head and shoulders above the old styles. They are so much safer then conventional free weights. As an example I would personally never recommend that a client ever do a squat with free weights. There is so much room for error in form and injury performing that exercise; why risk it when the machines today hold you true to form? Machines, for the most part, lower the risk of injury when used properly. They eliminate the need for perfect balance. They will allow the novice lifter to begin training at a level that was reserved only for the advanced trainer athlete years ago. The variety of machines available to the public today is abundant. If your club does not carry a wide variety of machines, find one that does.

Machines also enable the user to get through their workout faster. Changing weights is replaced by moving the pin or setting a computer! And most machines come with a user-friendly card that makes performance a “no brainer.”

Free weights are usually associated with advanced exercises. They take a little more coordination and definitely more balance. Control can also be an issue with free weights. Usually novices are performing exercises with free weights with too much weight and improper form. This is where the risk of injury increases ten fold! Always make sure you get proper instruction from a certified trainer. This will be invaluable in creating the proper habits for your future and ensuring success.

From the viewpoint of cardiovascular training, technology may just edge tradition out. For decades athletes have been injured from the constant high impact of exercising outside in less-than-optimal conditions, meaning running on concrete, asphalt, and other hard surfaces with no “give.” With the advancements that have been made with treadmills it is almost foolish to run outside unless you’re on a cork track or grass.

Treadmills, elliptical machines, stairmasters, rowers, cross country ski machines and bikes are all wonderful alternatives. Many of these machines have arm movements as well, which make the exercise that much more beneficial. Learn to change your routine constantly so you keep your body guessing. Remember the body adapts to change very quickly and easily. If your choice is to perform “cardio” training outside, remember to choose where you run carefully and pay close attention to the surface you are running on, as well as the condition and type of your running shoes.

In the end, all exercise routines can use a variety of both machines and free weights for strength and cardiovascular training. The key is to determine which exercises are safest and most satisfying to you. If you’re just starting out with no prior experience in weightlifting, then I would opt for the machines until you get more comfortable with form and balance. If you have any prior injuries that limit you, machines are usually best for weight training. Many clubs today carry the same machines that are used in physical rehabilitation centers, with range of motion limiters that will hold you accountable to form and lower risk of reinjury.

Once again, always consult with a professional trainer before beginning a routine; their guidance can be invaluable!