Free Weights vs. Machines: Which is Better for Your Fitness Goals?

A balanced workout starts with understanding the equipment you’re using. If you’re looking to increase your muscle mass or build up your strength, free weights, and weight machines are the go-to options. At EōS you get the best of both worlds–free weights that go up to 150 lbs and an impressive array of resistance machines. Instead of choosing between the two, you can incorporate both; but you came here for the answer to a question: which is better for your fitness goals? 

There are pros and cons of free weights and machines, but it depends on what your goals and skill levels are. 

ARE FREE WEIGHTS BETTER THAN MACHINES?

In certain areas, free weights excel where machines don’t; but the same is true for weight machines. To understand which is better for you, we will dive into the pros and cons of each. 

The Pros of FREE WEIGHTS

Free weights are weighted objects that you can pick up and move with through any range of motion and on any path–think dumbbells, barbells, and kettlebells. They’re simple in design, but don’t let that fool you: they offer plenty of benefits. 

FREE WEIGHTS ARE VERSATILE

When compared to machines, free weights offer more versatility due to the freedom you have of moving them however you like. Depending on your movement path, you can target different muscles regardless of whether it’s with a barbell, dumbbell, or kettlebell. With free weights, you can adjust your positioning to accommodate any challenge you’re facing in a workout. 

FREE WEIGHTS TARGET MULTIPLE MUSCLE GROUPS

Using free weights forces you to use your muscles in a stabilizing movement, helping you to improve your strength and coordination in a single motion. That’s why many lifting techniques are considered compound exercises–they recruit multiple muscles, muscle groups, and joints for a full-body workout. 

Besides building strength in your agonist muscle groups (muscles primarily responsible for completing a movement), you’ll also be targeting your stabilizing muscles, which helps prevent joint rotation. This not only reduces the risk of injury but it also helps you maintain proper alignment during the course of a movement. 

Think of the overhead shoulder press. This lifting position improves balance and posture while strengthening your upper body. When doing an overhead shoulder press, you’re working your deltoids, chest, traps, and triceps. Your shoulders are doing most of the work, and as you complete the full range of motion, you’ll be working your joints in addition to numerous muscles, including your stabilizing muscles. 

Ready to get started with some versatile free-weight workouts? Check out these 10 free-weight leg exercises for a complete lower body workout, or these 10 upper body free-weight exercises to add to your next arm day.

FREE WEIGHTS IMPROVE YOUR OVERALL HEALTH

Exercising with free weights has various health benefits, including:

• Increasing the flow of oxygen and nutrients
• Reducing the risk of cardiovascular disease
• Building lean muscle that contributes to burning extra body fat throughout the day
• Higher quality sleep, which improves the quality of your workouts
• Added weight loss 
• And helping you overcome plateaus you might encounter (if solely doing aerobic exercises)

The PROS OF WEIGHT MACHINES

Weight or resistance machines provide killer benefits for users of all skill levels. It all comes down to the science behind resistance training. 

WEIGHT MACHINES ARE GREAT FOR EVERY FITNESS LEVEL

Unlike free weights, using a machine doesn’t usually require a spotter. You simply use the machine as intended, which typically informs what ranges of motion are available to you. They also feature built-in safety. Using machines minimizes the likelihood of incorrectly performing an exercise, as they provide a more controlled range of motion.

WEIGHT MACHINES LET YOU TARGET SPECIFIC MUSCLE GROUPS

Targeting specific muscle groups is effectively demonstrated through drop sets. While drop sets may not be as suitable for most free-weight exercises, they are particularly effective when used with cables and selectorized machines. The advantage lies in the ease of weight adjustment, eliminating the struggle commonly experienced with free weights that become too heavy during a workout. Additionally, machines offer built-in ranges of motion, allowing you to concentrate more on completing repetitions or adjusting the pin. In fact, this is why many individuals believe they can lift heavier weights on machines compared to free weights.

WEIGHT MACHINES GUARANTEE MUSCLE TENSION THROUGH THE DURATION OF A REP

Using machines as part of your strength training will ensure that your targeted muscles remain tense at every point in the range of motion for a more intense workout. 

THE CONS OF FREE WEIGHTS

There are a few disadvantages to using free weights, which are covered below.

FREE WEIGHTS REQUIRE GOOD BALANCE AND FORM

Although using free weights carries less risk of injury, having poor balance could cause you to drop your weights, which could injure you or another person. If you lack adequate balance or have poor form, you won’t be able to effectively isolate the muscle(s) you’re targeting either. You may also require a spotter when doing squats or bench presses so that you don’t injure yourself, particularly with heavier weights. Struggling with your form? You may want to try working out with resistance machines instead. 

FREE WEIGHTS CAN BE A CHALLENGE FOR BEGINNERS

The movements required by the more effective lifting techniques can seem complicated at first. It also doesn’t help that free weight exercises can be easy to mess up if you’re just starting out, which is why it’s recommended to start with lighter weights while you perfect your technique and form. Naturally, you may want more of a challenge if forced to use lighter free weights, making machines preferable. 

FREE WEIGHTS MAY MAKE IT DIFFICULT TO TARGET SPECIFIC MUSCLES

Exercising with free weights may make it challenging to isolate a single muscle, requiring more time to focus on individual movements in order to target the right muscles while maintaining proper technique and form. The extra concentration could lead to holding your breath, which increases the risk of developing a hernia. That’s why deep, steady, and controlled breathing is key in strength training. 

THE CONS OF WEIGHT MACHINES

While they’re beginner friendly, it’s easy to get in over your head with machines. Here are some of the disadvantages of using resistance machines. 

WEIGHT MACHINES MAY CAUSE YOU TO LIFT MORE THAN YOU’RE CAPABLE OF

Due to the added stabilization of the machine, some users might feel tempted to lift more than their current strength level or ability allows. This increases the risk of injury, which is why it’s recommended to use a lower weight and then make adjustments once you’re used to the machine and range of movement. 

WEIGHT MACHINES HAVE LIMITED ABILITY TO TARGET CERTAIN MUSCLES AND MUSCLE GROUPS

Because the majority of machines move the weight along a predetermined path, it can be hard to strengthen your stabilizer muscles. Being able to target larger muscle groups is great, but your smaller muscles and tendons may get neglected during the workout, leaving them weaker and increasing the risk of injury. 

WEIGHT MACHINES MAY ENCOURAGE FAULTY MOVEMENT PATTERNS

Since most resistance machines don’t allow you to express the full range of motion around your joints, you may increase your risk of injury. This is because you’re not actively using most of your stabilizing muscles due to the limited range of motion available on machines. 

WEIGHT MACHINES VS FREE WEIGHTS: WHICH ONE SHOULD I CHOOSE?

Do machines build muscle better than free weights? It depends on which muscles or muscle groups you’re trying to target. The same goes for free weights. Ideally, you should opt to include a mix of both free weight and machine exercises in your routine. That way, you’ll be targeting your stabilizer muscles along with your smaller muscles and tendons. 

While there are advantages and disadvantages to free weights and weight machines, it really depends on the individual and their goals. Those with limitations or injuries may have more success with machines than free weights due to the added stabilization of the machine itself, so those recovering from injury may still be able to get a workout in. 

Free weights are simple to use, but the movements of some of the more effective exercises (squats, deadlifts, etc.) may be too complicated for beginners in the gym and could require you to use less challenging weights until you nail your technique. Likewise, free weight exercises are much more natural and you have the option of adjusting your position during the workout unlike with machines whose range of movement is far more limited, which is why machines don’t activate your stabilizer muscles.

Still stuck on which is better for your fitness goals? Consider a Personal Trainer, or stop by your nearest EōS location to give both options a try!