Free weights versus resistance machines… What’s best to optimise your training results? Should you switch the leg press for the barbell squat; the shoulder press machine for dumbbell presses or fly machines for dumbbell flyes?

As humans we have been lifting rocks; carrying, pushing & pulling free standing objects and generally opposing earth’s gravitational force for thousands of years. Resistance machines can be an effective tool for hypertrophy or body composition training, but since there is little demand to stabilise your body on machines, the transfer from the gym to athletic performance is limited. Machines restrict natural movement patterns and can promote structural imbalances across the body, leading to injury or joint pain. In contrast to this, free weight exercises more closely mimic the way we move in real life and encourage greater engagement of stabilising muscles. The movements are therefore more ‘functional’, promoting: increased athletic performance; greater core stability; full range of movement; greater muscle activation and therefore a more balanced structural development. Further to this, research has shown an increased hormonal response when using free weights over machines which is essential to all training goals be it strength, hypertrophy or fat loss.

Cable, or pulley system, machines are an exception to the rule as they do not restrict movement patterns. In fact a cable machine can, at times, provide a useful variation in training stimulus from free weights.

It goes without saying that technique is extremely important when executing free weight exercises, since even small errors in form can put you at risk. To make sure you avoid injury and get the most from your training long term, it could be worth employing a trainer, even if only for a few sessions, to learn the basic movement patterns and any additional training points that you might not be aware of.

All this said, it’s important to remember that whilst free weights should be favoured over fixed resistance machines; machines do play a role in program design and you will see machines, such as the leg curl, commonly featured in our exercise programs to help isolate particular muscles.

Prioritising free weight training over machines is a sure fire way to increase power; strength and fat loss:

• Enabling full range of movement and unrestricted movement patterns;
• Maximise muscle activation;
• Maximise hormonal response;
• Increase optimal athletic performance;
• Maximise stability requirements;
• Ensure balanced muscle development;
• Ensure core Activation;
• Minimise risk of injury and joint pain.

If you’re interested in purchasing one of our online training programs, which feature a mix of free-weights and resistance machines, we offer a choice of programs for fat-loss, body composition, or lean muscle & strength. You can find out more here: Online Training Programs