Which gym equipment should you opt for: free weights or machines?
===========================================================
In the realm of fitness, a longstanding debate persists: free weights or machines? Nate Rodgers, an ISSA-certified personal trainer at LifeTime, sheds light on the popularity of free weights, especially among influencers, and the benefits they offer.
Free weights, it seems, are superior for overall strength, functional movement, and potentially greater hormonal benefits, such as testosterone boosts.
Overall Strength
Free weights are favoured for increasing strength due to their comprehensive muscle activation. Unlike machines, which restrict movement to a fixed path, free weights promote natural movement patterns similar to real-life activities, leading to greater functional strength.
Functional Movement
Free weights enhance functional movement by demanding balance, coordination, and core stabilization. These qualities improve motor control and mimic everyday activities better than machine workouts, which typically isolate specific muscles and provide external support, reducing the need for stabilization.
Testosterone Boost
Research suggests that resistance training involving free weights can stimulate a greater acute hormonal response, including increases in testosterone. The full-body engagement and higher effort required by free weights contribute to this effect, although the difference may vary individually and depends on training intensity.
Machines, however, can be valuable for beginners, rehabilitation, or targeting specific muscles safely and isolating muscles without stressing stabilizers.
Free weights offer a greater range of motion, enhanced flexibility, better muscle coordination, and more efficient workouts overall. Examples of functional exercises that mimic real-life movements include deadlifts, squats, lunges, and kettlebell swings.
Studies have found little difference between muscle and strength gain between free weights and machines, regardless of one's goal. However, a 2019 study found that leg strength improved by 113% over 26 weeks of free weight training compared to a 44% increase from machine training for older adults. This suggests that free weights may be particularly beneficial for older adults, helping to counteract age-related decline of motor functions and reduce the risk of falls.
In the fitness world, the debate between free weights and machines remains divided. Dr. Rob Butler, a biomechanics expert and director of implementation science for Uplift Labs, emphasizes the importance of knowing one's goals before planning a workout session. Free weights are effective for compound, functional movements that recruit multiple muscle groups, making them ideal for those seeking overall strength and functional fitness. On the other hand, those aiming to bulk up for a desired physique may prefer machine workouts that primarily target one muscle at a time.
Ultimately, every piece of workout equipment in the gym or at home serves a purpose, except for the rotary torso contraption that has users kneeling while awkwardly twisting their lower half side to side. Whether you're a fan of barbells, dumbbells, kettlebells, or machines, the key is to find what works best for your goals and stick with it.
- In the realm of fashion, many individuals favor manual shopping for clothing over online purchases, as they appreciate the tactile experience and the ability to inspect items in person.
- For those seeking to improve their overall wellness, health-and-wellness stores provide a variety of products such as organic foods, supplements, and self-care items, promoting a holistic approach to health.
- In the field of science, research often aims to debunk preconceived notions about different methods, much like the ongoing debate between free weights and machines in fitness.
- For individuals interested in sports and fashion, there's a growing trend of sportswear incorporating style elements, making athletic apparel a popular choice for both workout sessions and everyday wear, merging the worlds of fitness and fashion.
