What to choose in the gym: exercise machines or free weights

Beginners often prefer exercise machines because it is easy to understand how they work, and it is almost impossible to get injured during exercise. And some amateur athletes, on the contrary, work only with a barbell, focus on basic strength exercises, and don’t even go near the “machines.”

At the same time, both machines and free weights can provide excellent stimulation. growth muscles and increased strength. The main thing is to use them correctly, in accordance with your goals and capabilities.

What is the difference between exercises on machines and movements with free weights?

The simulators are designed in such a way that you perform movements along a strictly defined trajectory. You can shorten the range or take lighter weights, but you won't be able to deviate too much from this path.

When training with free weights, you can change the trajectory of the apparatus. But at the same time they are forced to strain much more to maintain it, as well as maintain balance. This kind of work

helps improve the sense of balance and intermuscular coordination - the ability of the nervous system to tense and relax different groups in time musclesso that they complete the task effectively.

In general, exercises on machines and working with free weights differ in several ways:

1. Easy to learn. Work out on simulators much simpler, because you don’t need to master the technique, train the body to move along the optimal trajectory and eliminate the restrictions that prevent you from doing this. For example, not every beginner can immediately squat correctly with a barbell in the full range or maintain balance in lunges with dumbbells. Everyone can cope with simulators.
2. Ability to isolate muscles. Using the simulator, you can pump up a specific muscle group without using the rest. This will not work with free weights.
3. Injury hazard. In one review notedthat working on machines is much less likely to cause injury than doing exercises with free weights. Injury It can happen due to incorrect execution technique, or because a person drops a barbell or dumbbell on himself.
4. Transfer of training. You can build huge quads on the machine, but that won't help you squat with heavy weights on your back. Yes, your hips will be ready for such a test, but the rest of the muscles necessary for this exercise will not, and you will fold in half as soon as you remove the heavy barbell from the racks. Therefore, if a person wants not only to pump up muscles, but to perform better in sports or in life, it’s worth prefer exercises with free weights. They can also be easily modified to copy target movements. For example, performing them in an explosive manner, doing exercises with dumbbells, or weights, operate at half range.

Who should choose exercise machines and who should choose free weights?

There are situations in which it is preferable to choose one thing.

Use free weights if:

1. You are planning to compete in powerlifting or weightlifting. And also become stronger in order to improve performance in other sports, martial arts or professions related to physical activity. In this case, you should focus on strength exercises that copy your main activity.
2. You little time for training. Because barbell and dumbbell exercises work more muscle groups and provide significant stress, they will allow you to properly engage your muscles faster.
3. You have been working out on exercise machines for a long time, and your muscles have stopped growing. As the body adapts to the stress, muscle growth may stop. By choosing free weights, you will provide your body with stress that can trigger muscle fiber growth again.

Exercise machines should be preferred if:

1. You came to the gym for the first time, don’t know what to do, and don’t use the services of a trainer. With the help of simulators, you can quickly master several exercises and perform them without the risk of injury.
2. You have health problems and some restrictions. For example, you are recovering from an injury or surgery, or suffer from lower back or neck pain. In this case, exercise machines will help you bypass your limitations and safely train your remaining muscles. Although, if you have illnesses, you should exercise under the supervision of a rehabilitation trainer.

If your main goal in the gym is to pump up and look cool, and it’s heavier than a bag of products you do not lift anything, leave prejudices and use all the equipment that is there There is.

Systemic review of 13 studies found outthat both free weights and machines are equally good at helping build muscle and increase strength. And at the end done The conclusion is that for maximum results it is better to combine both options in your training.

How to combine work on machines and exercises with free weights

Here's one strategy to try:

1. After warming up, perform one or two heavy compound exercises with free weights on the target muscle groups. On the day of pumping up the lower body, try squats with a barbell on the back or chest, deadlift, lunges with dumbbells or kettlebells. When pumping your chest - bench press with a barbell or dumbbells, and to work your back - bent over rows, pull-ups with weights.
2. Do exercises on simulators to “finish off” tired target muscles. For legs, this is a leg press in a simulator, bending and extending legs while sitting. For the chest - curls on the butterfly machine, bench press in the Hummer, crunches in the crossover, and for the back - rows to the chest and abdomen on the block machine.

You can start training according to this scheme, and then change it to any other, focusing on your needs and characteristics.

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