"People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and if they can't find them, make them."
-George Bernard Shaw
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All the equipment at a gym can be intimidating (not to mention the grunting, sweaty guys that use them!) and often keep people from doing strength training. People stick to what they know...treadmills aren't as intimidating as trying to figure out which way to face on the strength machine. The large majority of girls, and lots of guys, won't even go near the free weights. But strength training is such a vital aspect to any healthy lifestyle, and knowing where to start can help you implement more weights into your workout.
There are lots of options as far as what approach to take in your strength training and it is best to mix it up. Work ALL your muscles, not just focusing on what you want to tone most. Switching between free weights and machine weights will give you maximum results. I broke up the pros and cons of both the free and machine weights so you feel more relaxed and less intimidated by these gym items.
Pros of the WEIGHT MACHINES
-They are supportive-they serve the purpose of a spotter and support key parts of your body to prevent injuries
-They promote good form-the machines are set up so that you perform the exercise correctly without losing form
-They are good for beginners-weight machines not only teach you the correct form but they also typically have a detailed picture that shows exactly how to carry out the exercise from start to finish
-They save time-it is easy to between weights as opposed to having to re-rack the weights every time
Cons of the WEIGHT MACHINES
-Too supportive-I know this seems like it isn't possible to be TOO supportive but the support the machine gives actually causes you to work less muscles. Because so much of your body is supported by the machine your body is doing less work and burning less calories.
-Less Functional-in your everyday life you are not provided with support for using muscles so the movement of the weight machine works muscles in a less functional way
-They are limited-each weight machine is designed to target one body part meaning you are constantly switching machines for a total body workout
-Don't work on weaknesses-9 times out of 10 people have a stronger side but most weight machines require the use of both arms/legs at the same time to complete the exercise. This causes you to naturally rely on the stronger side for most of the work which will not build the weak side
-Fixed motion-the weight machine is designed to travel among a set path but this does not provide the full range of motion needed to fully work the muscle
Pros of FREE WEIGHTS
-Versatility-one set of free weights can be used in a variety of exercises in order to get a full body workout
-Functionality-because you are in control of the path, you are able to work the muscles in different planes in order to work muscles in a way that they are naturally used. This provides functionality for everyday use
-Whole body strength-supportive measures in free weights are surrounding stabilizer muscles so you are working the target muscle and all the muscles around it. This will allow you to maximize your work and burn more calories
Cons of FREE WEIGHTS
-Hard to learn-without detailed pictures, you need to know what exercise is possible with the weights. It is a free for all (hints FREE weights) so it takes time learning how to use them effectively
-Risk of injury-because there isn't a fixed path, it is easy to put the body in a position that increases injury risk. Ensure proper form is always used when working with free weights, and don't attempt an exercise until you know exactly how it should be performed
-Confusing-many people lose sight of where to start and what muscles they are working with free weights. Without a detailed plan to your strength training with free weights, it is easy to get confused on what to do with the dumbbells.
So what is best for you??
1. If you are a beginner, stick to weight machines. These will show you form and allow you time to learn how to properly execute various exercises
2. When on a time crunch it is typically quicker to use the machines. They allow you to quickly work through the muscles
3. Obviously, unless you have a home gym, free weights are best for home workouts. Free weights are cheap, and, when really on a budget, anything can be used as a weight!
4. When recovering from an injury, after your physician agrees, hit up the machines. They provide the most support, and decreases the likelihood you will re-injure yourself
5. If you are looking to maximize your workout and get the most out of it, then move to the free weights. They hit more muscles at once and provide a variety of options to make exercises more difficult
Enjoy strength training and do what works for you!!
Megan
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