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Free weights have a number of unique advantages over machines. Here are three of them.
Reason 1
Free weights require you use more stabilizing muscles than machine
weights. Most strength-training exercises are named for the large
muscles involved in the movement. In all movements, however, smaller or
secondary muscles help keep the joints stable while the larger, primary
muscles do most of the work. These stabilizers include such well-known
muscles as the rotator cuff as well as some lesser-knowns like the
serratus anterior. Stabilizing muscles do significantly less work on
machines, because the seat, pads and handles are all designed to
increase stability.
Therefore, while machines still strengthen
the primary muscles, the stabilizing muscles don't get enough work. The
result is that you may not be able to lift as much in real life as you
can with the machines. In other words, free weights are better for
improving your ability to do daily tasks, such as lifting groceries,
pulling open doors and pushing carts.
Reason 2
The pattern of movement is more "natural" and variable with free
weights. Because the handles of dumbbells are not fixed to a lever arm,
they are free to rotate with your natural hand position. During a
biceps curl, this can make the movement more comfortable. Other
exercises, such as squats or lunges, allow your body to sway slightly
and distribute pressure on the foot and knees more naturally. (Warning:
If your form is poor, this can be a negative!) What's more, free
weights are not fixed into a specific movement pattern, so you can vary
movements to target muscles in different ways.
Reason 3
Very small or very tall people can use free weights without worrying
about proper fit. Machines are designed to fit an average-size person.
While some offer excellent adjustments, there are folks it just won't
fit. For smaller or taller individuals, this may mean that the seat
does not go high enough or the lat pull-down bar is too low. Regardless
of effort, the movements will not be ideal and the risk of injury
increases. And the results may be limited because the machines don't
allow the muscles to work through the full range of motion. This is
never a problem with free weights. A dumbbell fits everyone.
Christine "CC" Cunningham, MS, ATC/L, CSCS is the owner of performENHANCE sports performance training in Chicago (http://www.performenhance.net).
She is a frequent writer and lecturer on personal training, functional
exercise and human performance enhancement. CC can be reached at
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
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