Free Weights vs Machines: Which is Better for Your Fitness Goals?

What's better, Free Weights or Machines?

If you’re new to the gym, you’ve probably wondered what's better, free weights or machines, for your fitness goals. And even if you're not new to the gym, I'm sure this has crossed your mind before.

You see, very experienced lifters use free weights, while others use machines, including cable machines. If you’re just starting out, my beginner strength training guide and beginner workout with machines will give you a strong foundation.

What’s the Difference Between Free Weights and Machines?

Before I answer the question of which is “better,” let’s quickly define the difference between machines and free weights.

Machines:

These can be either pin-loaded (you insert a pin into a weight stack to select your load) or plate-loaded (you add physical weight plates onto the machine). Machines guide your movement along a fixed plane of motion and often support your body.

Free weights:

These include dumbbells, barbells, kettlebells, and anything not attached to a machine. They move freely in space, meaning you control the weight and its movement through multiple planes of motion.

So, what is better?

This is a very valid question.

And, like everything in health and fitness, the answer is it depends. There has to be more context.

The truth is, it isn't that one is necessarily "better."

Both free weights and machines have their place. They both have their pros and cons. They both can and may be in your program. However, that doesn't mean that every machine in the gym should be. Just like you don't need to be doing every exercise that has ever existed, nor should you be hopping from machine to machine just because it's there. No, you should follow an individualized training program designed for you. This could include free weights, machines, or both.

Let's first start with some pros and cons.

The Pros and Cons of Weight Machines

Pros of Machines

Machines appeal to many people.

Machines are simple. They usually have instructions, pictures, or a QR code that you can scan, which directs you to a video on how to use them.

For a beginner, this can be quite appealing, especially if the gym or weight area is intimidating. Other movements take time to learn. (But it doesn't mean you should shy away from them.)

We all had to start somewhere and learn. We all still don't know how to do everything at the gym, and we all still do some things wrong from time to time.

Machines are an excellent way for beginners to get started at the gym. They can help make the gym feel more comfortable and eventually venture out to other areas, such as the weight area.

This is a massive pro for machines.

If you’re a beginner looking for structure, check out my beginner workout with machines, it's a step-by-step guide to help you get started with confidence.

Another pro is that they provide stability.

Squats, deadlifts, overhead presses, bench presses, bent-over rows, lunges, etc., are inherently harder to learn. The reason for this is that you'll have to control and stabilize yourself and the weight while performing the movement. This takes a lot of work. Both your bigger primary muscles and your smaller stabilizer muscles are working.

Now, this isn't a bad thing. It's actually a huge benefit to free weights.

However, with machines, you don't have to stabilize the weight. The machine does that for you. And that's why complete beginners are more confident on a machine.

Even if you're not a beginner, you'll be able to lift a bit heavier using a machine. This is because the machine eliminates the stability factor, allowing you to lift more weight.

Another pro: Machines are great for isolation exercises. (Movements that involve just one joint.)

For example, leg extension and leg curl machines. The one joint that is working is your knee joint.

Machines do a great job of this if you're intentionally trying to isolate a single muscle.

It's easier to train close to failure, as you don't have to worry about stabilizing yourself and the weight at the same time.

Let's recap the pros of machines:

• Simplicity and ease of use.

• Confidence for beginners.

• Stability and reduced learning curve.

• Great for isolation exercises.

As you can see, machines have their benefits. However, they also have cons.

Cons of Machines

One con is that machines aren't individualized.

It doesn't take your height or your mobility into consideration. You can't change the range of motion, the angle, the hand placement, etc., on a machine.

Now, with dumbbells or free weights, if you're using a bench, you can adjust the bench, adjust your hands, and adjust the angle. You can make the adjustments needed for your individual needs. With machines, you are limited to what the machine can do.

Another con.

Stability. I know this might contradict what I said earlier.

Yes, having the machine remove the stability from the movement can be helpful and a good thing, but it can also have its drawbacks.

It all depends on the context.

If you need to build stability, then you must train and strengthen the stability aspect of the movement rather than relying on a machine to do it for you.

This should be your goal so you can improve your balance, become as strong as possible, maintain a well-balanced body, and age healthily.

If you want to maintain a high level of health, I recommend doing free-weight exercises, which will help build stability and strength.

I can't emphasize enough how building stability and strength is incredibly important.

Let's recap the cons of machines:

• Lack of personalization.

• Doesn’t build stability or functional movement.

• May limit long-term progress.

Cable Machines: A Middle Ground?

Pros of Cable Machines

One excellent pro of using a cable machine is that you can challenge the muscle from different angles. Cable machines offer a different way to target specific muscles that other machines and free weights can't.

Cable machines allow you to challenge the muscles in different areas, which can improve both strength and the aesthetic appearance of the muscle.

Not only do cable machines allow you to challenge your muscles from different ranges of motion, but they are also very adjustable.

You can adjust where the cable is coming from and where you position yourself. You can also use different attachments depending on the exercise you are performing. You can train unilateral or bilateral movements. You can also adjust your position depending on the exercise you're performing. You can stand, kneel, face the machine, or face away from the machine.

There are numerous options available with a cable machine.

• Adjustable angles.

• Great for accessory work.

• More movement variety.

However, they still have their cons.

Cons of Cable Machines

One con of cable machines is doing compound movements (exercises that require multiple joints) like squats, deadlifts, overhead presses, etc., because the resistance from the cable comes from an angle.

The resistance is not a straight-up and down force like it would be with a free weight, whether that be with dumbbells or a barbell.

You also limit the load you can use when using a cable machine.

So, if you only use cable machines, you will be limiting your results.

Cable machines are great, but because of this, they are usually used for accessory work and isolation movements, such as lateral raises, bicep curls, tricep extensions, pushdowns, rows, and more.

Most compound movements should be left to free weights.

Let's recap the cons of cable machines:

• Limited load.

• Less ideal for foundational lifts.

Pros and Cons of Free Weights

Pros of Free Weights

One significant advantage of free weights is the ability to make adjustments to fit your individual needs for the exercise based on your height, mobility, flexibility, and more.

Machines don't take any of this into consideration. You are confined to whatever the machine is set up as.

Using free weights, especially for your compound movements, allows for more individualization of each movement.

Another pro to free weights is that it allows you to learn how to move and control your body through a range of motion.

Free weight exercises translate directly to real-life movements.

If you have to take a massive step over something and you try to lunge, you'll have better control of your body because you've done lunges using free weights vs a machine like a leg press.

If you have to pick something off the floor, you'll have better control because you've done deadlifts.

Free weights will give you the advantage of having better control of your body as you move around on a day-to-day basis.

Stability is another pro. With free weights, you are able to train the stability of your muscles and joints.

Lifting free weights is the best way to train stability and strength.

Core work is another pro when lifting free weights.

Because you have to control the weight and your body through the movement, your core is forced to engage throughout the movement.

When you're doing a shoulder press, you're not just working your shoulders. You're also working your shoulder stabilizers and your core.

When you're doing a bench press, you're not just working your chest. You're also working your core, shoulders, and triceps.

When you're deadlifting, you're not just working your legs. You're working your hip stabilizers and core.

When you're squatting, you're not just working your legs. Your core and back are also engaged.

Your core has to work to stabilize the weight and your body while performing the movement.

Let's recap the pros of free weights:

• Customizable to your body.

• Builds functional strength and control.

• Enhances core engagement and balance.

Cons of Free Weights

Now, because you need to stabilize the weight, this can sometimes limit the amount of weight you can lift on some exercises.

Learning how to perform some free-weight exercises may take longer to learn, as they're harder (not a bad thing, though), and you'll have to learn how to control your body and the weight while performing the movement.

Recap the con of free weights:

• Takes time to learn.

• It may feel intimidating at first.

However, the benefits outweigh the negatives, and the payoff is worth it.

So… Are Free Weights Better Than Machines?

Well, It Depends!

Clearly, they both have their pros and cons.

Machines can be great for complete beginners just starting at a gym or for isolating a specific muscle during an exercise.

Cable machines are great and incredibly versatile. They can be used for both compound movements and isolation exercises.

I wouldn't shy away from free weights because they are harder or take longer to learn than jumping on a machine. Free weights help you build a solid foundation. They also give you more bang for your buck. They work your stabilizers and core, and they teach you how to control your body. They also translate directly to real-life situations.

As you can see, a "pro" can be a "con," and a "con" can be a "pro." It all depends on the context, the individual, and the goal.

Free Weights vs Machines: What’s Best for YOU?

The good thing is that you don't have to choose just one.

You can and should use all of them in your training program.

It's not that one is inherently better or worse than the other. They all have some benefits, and when used properly, they can get you results.

If you’re new to the gym and not sure where to start, these two articles are great next steps: Beginner Strength Training Guide and Beginner Workout with Machines.

Want Help With a Personalized Plan?

I use machines, free weights, and cable machines with my clients. Their program is designed based on their goals, needs, abilities, and equipment they have available.

To get the most accurate information, we first go through a comprehensive assessment that allows me to look at their range of motion, mobility, strengths, weaknesses, and muscle endurance. This information will help me determine what exercise I should and can include in their program.

If you're interested in an individualized approach and you want to finally feel confident walking into the gym knowing exactly what to do, you can apply to 1-on-1 online coaching here. I'll then reach out to schedule your free consultation.

Either way, I hope you found this article helpful.

Chat soon!

-Deb