When To Use Free-Weights And NOT Machines

Apr 09, 2019

You want to work out, right? You visit a gym, and you’re immediately overwhelmed. “Holy shi* there’s a lot of stuff”. Where do I begin? Cardio, weights, classes, machines, bars, calisthenics, balance boards…you get the point.

My goal in this post is to simplify things for you, and explain the difference between free weights and machines.

  • Machines are generically sized, often resulting in improper mechanics and loading, increasing chances of injury.
  • Free weights require stabilization and are far more functional (i.e. real-world applicability).
  • Other considerations:
    • Weight loss
    • Strength Training
    • Cable machines vs. free weights
    • Barbells vs. machines
    • If doing both: free weights or machines first?

As you've probably guessed by now, I believe that free weights are almost always a better choice than machines (unless of course you’re trying to become a body builder, in which case function is irrelevant to you – I’m being facetious by the way)!

Machines are generically sized and eliminate the need for stabilization

How many people do you know that look like everyone else? Not many! A one size fits all machine never really fits anyone properly! You may be arguing that machines are adjustable. After all you can raise or lower the seat, and in some cases adjust the length of the lever arm (e.g. quad extensions) to fit your body. Despite the efforts to make machines ‘customizable’, they do a pretty poor job of fitting your specific dimensions.

Just as importantly, machines eliminate the need for stability and balance, they isolate individual muscles, and as a result, don’t allow our muscles to learn to work together / talk to each other. This is called “intermuscular” coordination, and is something that advanced athletes consciously work towards developing, but frankly, each and every person should be doing this since our daily activities require our muscles to work together harmoniously.

This is important guys. Doing quad or hamstring extensions in isolation does nothing other than strengthen the muscle being worked, through the exact range of motion and movement pattern being completed. More often than not, in real life, we never complete those movements in isolation, or with those ranges of motion.

Let’s consider the quad extension – this is the machine where you sit, and an “arm” from the machine rests on top of your ankles / shins while your legs hang down (as though you’re sitting in a high chair). You set the weight, and flex your quads, straightening your legs so that they are parallel to the ground.

Now think about when you would ever use your quads in isolation, and make that specific motion in real life? I can’t think of a single scenario. Some common life scenarios include getting in and out of a vehicle, walking up stairs, sitting down on, and standing up off a chair or couch, walking, etc. In all of these scenarios more than just the quads are working – generally speaking the quads, calves, core, lower back, hamstrings and more are engaged without us even realizing it!

I hope that you’re seeing the trend – machines don’t work our muscles and bodies the way they are meant to work naturally, and the way they work daily in the real world.

When is it “okay” to use machines?

If you’re just coming back from an injury and your muscle is extremely deconditioned / weak, using a machine initially could be beneficial, as long as you’re still completing functional / realistic movements alongside the isolated strength work. Outside of this scenario, I would not use machines (once again, unless you’re a body builder and just want to add muscle mass without consideration to function).

The worst machine

The one machine in which (in my opinion), the risks associated with use greatly outweigh the benefits is the weighted ab crunch machine. This machine has a very high risk of injury. Unnecessary strain is being placed on the spine, and the sort of motion the machine promotes is so abnormal, it’s almost laughable. Sadly, you go to the gym and people are often using these. I don’t blame the individual because a lot of us don’t know any better. If you have ever used that machine, or know others that use it, please stop doing so, and share this article with those you know!

There are many, many alternate core strengthening exercises that are significantly more effective, and less risky than the weighted ab crunch machine. Click here to for a FREE, 5 video series core training program.

Some Scenarios:

  • Weight Loss

At a very high level, weight loss involves a lot of things – calorie deficit, ‘good’ healthy foods, exercise, proper rest & recovery, adequate hydration.

Let me ask you a question: “Do machines or free weights burn more calories”?

Based on what I’ve written thus far: knowing that machines isolate muscles and do not require stabilizers to activate, it should be clear that free weights will challenge our bodies more than machines, and thus burn more calories. Generally speaking more work (and more challenging work) will require more effort, and thus more energy expenditure (i.e. calories burned).

So, if you want to lose weight, generally speaking, use free weights over machines.

  • Strength Training

First let’s outline the difference between strength training and body building. Body building has a primary objective of increasing muscle mass for aesthetical reasons. Strength training on the other hand is not concerned with aesthetics. Instead, functional strength (i.e. applicable strength) is the primary focus. If you’re a hockey athlete, you need strong legs for skating. Specifically, you need strength and endurance in the feet, calves, hamstrings, quads, glutes, and core (to transfer power from your legs to your arm for stick handling, shooting etc.). Knowing this, you will engage in strength training to achieve the goal of skating faster, for longer periods of time, with agility.

Let me ask you this: Do you think free weights or machines will serve you better in developing the attributes mentioned above? I’ll venture a guess that you agree with me on free weights.

Cable machines vs. free weights

This is an interesting one. I am a big fan of cable machines. They bring about a level of instability; which challenges both the core and the specific muscle being worked. Cables can be used for almost any part of the body from your biceps and triceps, to your chest and back. I especially enjoy using cables for core training (e.g. woodchops in the image below). In my “Abdomination Core Program”, the final phase that integrates the entire body extensively leverages cables and bands! Click here if you want to learn more about the “Abdomination” program!

 

Barbells vs. machines

Similar to dumbells, I must prefer barbells over machines for the same reasons listed above – required stabilization, balance, and allowing for more natural movements. For more advanced athletes, depending on your specific needs, training with free weights may be preferable to barbells. Why do you think this may be the case?

Barbells require both of your arms and legs to be working at the same time. Most of us have an obviously dominant side. In my case, my right side is generally stronger than my left. So, if I ever do bicep curls (for example), using a barbell, my right side would inadvertently begin working slightly harder than my left side. If I were using a machine to work my biceps, I would not even be able to notice that my right side was overworking because the entire lever would be moving uniformly. With a barbell I would still be able to see my left arm lagging (and the barbell would begin tipping to one side). In this case, dumbells would be the preferred choice since each arm would be lifting the full load, and have to stabilize it as well.

Let’s consider the example of pull ups for a moment. Completing pull ups on a bar is fantastic. It really builds strength. BUT, more often than not our dominant side ends up lifting more of our body weight, thereby exacerbating the pre-existing muscular and strength imbalance. Using cable machines is one great way to resolve this imbalance. Set the cable machine to its highest vertical setting. Put a mat on the ground, and kneel down. Grab the cable machine handle in only one hand, and begin the pull up / lat pull down movement. Complete it on one side, and then repeat on the other. Remember to maintain a straight torso (i.e. do not let it lean to one side). You will get a great core workout while building the strength in your back and arms!

If doing both: free weights or machines first?

As I have mentioned before, I would almost always pick free weights over machines. If for some reason you really want to use machines, use them first to activate your muscles. Once activated, switch over to free weights so that all of the smaller, stabilizing muscles get worked, in addition to which your body learns to coordinate actions among all of its muscles!

To summarize, training on a machine is sub-optimal because machines do not "fit" your body. Secondly, you might strengthen your muscles in isolation, however you will not develop any of your stabilizers. Finally, your body will not learn to coordinate action across various muscle groups (for maximum strength and performance).

It is crucial to remember that strengthening in isolation (without integration or the development of stabilizers) will not serve you well in the real world. Basic tasks like sitting down on to a couch, getting in and out of a car, picking up groceries, or carrying your children will not become easier through machine-based lifting. So, what do you think? Leave a comment below and I’ll get back to you.

Finally, check out the table below to see a breakdown of when and where to isolate (machine or (free) weight), and integrate (free weights, and/or compound exercises).

 

 

Objective

Isolate (y/n)

Integrate (y/n)

Machine (y/n)

Body Weight (y/n)

Compound/Functional Exercises (y/n)

Injury Rehab

Restore ROM, flexibility & Strength

Y (initially)

Y

Maybe (initially)

Y (initial and latter stages)

Y (latter stages only)

General Health Improvement

Improve ROM, flexibility, strength and endurance

Y (initially)

Y

Maybe (initially)

Y (initial and latter stages)

Y (latter stages only)

Fat Loss

Increase muscle tone and raise BMR

Y (initially if new to training)

Y

Maybe (initially)

Y (initial and latter stages)

Y (initial and latter stages)

Body Building

Increase muscle mass

Y (initial and latter stages)

Maybe

Maybe (initially and latter stages)

Maybe

Maybe

Strength Development

Increase muscle mass (if needed), then strength

Y (initially if new to training)

Y

Maybe (initially)

Y (initial and latter stages)

Y (initial and latter stages)

Endurance / Cardiovascular Training

Increase muscular endurance

Y (initially if new to training)

Y

Maybe (initially)

Y (initial and latter stages)

Y (initial and latter stages)

Sport Specific Training

Improve sport performance – Increase ROM, flexibility, endurance, strength, speed, power and more

Y (initially if new to training)

Y

Maybe (initially)

Y (initial and latter stages)

Y (initial and latter stages)

Notes:

ROM = Range of Motion

BMR = Basal Metabolic Rate = our metabolism / how many calories we burn at rest

Integrate means teaching the muscles we strengthen in isolation to work together with the rest of our body

Note: Machine training and isolation often go together. Free weights can be done in isolation.

Compound/functional exercises refer to exercises that use multiple muscle groups and force our body to work as a single unit with movement at multiple joints.

If you’re interested in a comprehensive core training program that isolates before integrating, across various positions (with beginner, intermediate, advanced, and pro level training), click here!

Till Next Time,

Ahad