Machines versus Free Weights for Strength Training
6 min read
The use of machines has wrongfully become demonized in training and performance. The dilemma of machines vs free weights during training has become overly dogmatic for the sake of appeal, as with most things in rehabilitation and performance. In reality, both machines and free weights have their own use cases, thereby warranting the integration of both in rehab and performance training.
Why this is important?
Everyone seems to have an opinion on the use of machines in training these days, with much of these opinions being negative given the “non-functional” misclassification of them. Contrary to what you may see on social media, there is certainly still a place for machines in good rehab and performance training. The idea that one must use only free weights with all sorts of fancy external tools/equipment is a false representation of what rehab and performance should look like. As with most things, a middle ground between the two extremes is preferred, therefore, a combination of machine training alongside free weight training certainly has a role in rehab and performance training.
When to use machines?
Here are just a few of many use cases for a knee extension machine. Great way to load your quad when higher level movement is not yet tolerated.
Just because more intriguing alternatives are more commonly featured on social media, does not mean machine training lacks effectiveness. Machines are specifically constructed to load specific muscles by dictating the way in which you move your body under a given load. Take a knee extension machine as an example, you can only kick your leg up and down while following the same path, thereby maximizing the demand on your quadriceps while minimizing the demand placed elsewhere. If we compare this to a free weight squat, your quadriceps will certainly get loaded, however, so will your glutes, hamstrings, core, back extensors, etc. so the question really comes down to your goals. Are you looking to preferentially target a certain muscle group or train specific movement patterns independent of the machine guiding you? If you're looking for the latter, free weights is likely the way to go, however, why not pursue both?
Moreover, machine training has tremendous utility for individuals recovering from surgery. A focal point of rehab for a post operative ACL patient is regaining quadriceps strength. Now you can certainly build quadriceps strength doing squats and lunges, but that neglects the psychological component of rehab. Asking someone who is coming off an ACL surgery to simply kick their leg out on a knee extension machine will prove to be a more effective mechanism to drive quadriceps strength compared to asking them to manage the uncertainty of squatting or lunging early on in rehab.
Are free weights worth it?
These are examples of ways you can modify a free weight exercise, squat in this case, depending on your goals. It is hard to recreate similar variations on a machine, therefore making a free weight a better alternative in these cases.
Now, all this is not to say free weights are bad or present unnecessary risk. The decision to utilize free weights vs machines comes down to what your goals are. If you simply want pure load to be your primary mechanism for hypertrophy, machines will suffice, especially for those recovering from surgery. Contrarily, if you want control of movement and balance to be your primary constraints, free weights are the way to go. With that said, oftentimes individuals get caught up in modifying free weight exercises to the point of simulating machine based training. For example, if you can only squat or lunge with your heels elevated while holding onto external support to maintain your balance, you're better off just using a leg press machine. In this scenario, you are unlikely to match the load you would otherwise move using a leg press machine when compared to a free weight barbell or dumbbell. If you make things overly complicated in this manner, you're guaranteed to sacrifice load. Instead, decrease the load and intensity of the free weight exercise until you can meet the movement demands while building strength capacity & coordination of involved muscle groups through machine based training in the meantime.
Conclusion
Don’t let the hate on machines in favor of more entertaining free weight circus acts deter you from a tremendous tool. Assuming a properly structured program, machines certainly have a place in good rehab and performance training, contrary to what extremists may suggest. If you are interested in hearing about how we can bridge the gap between where you currently are and where you are trying to go, schedule a free discovery call.
