Equipment or Free Weights for Muscle Gains?
Strength training is essential for building muscle, improving bone density, enhancing metabolism, and supporting overall functional fitness. One key decision many beginners face is whether to start with strength training equipment or free weights for muscle gains. Each has its pros and cons, and understanding them can help you design a balanced, effective program.
Equipment or Free Weights for Muscle Gains?
Pros of Strength Training Equipment
Ease of Usage
Machines often come with diagrams and instructions, making them user-friendly for beginners.
Easy Adjustment of Resistance
Simply inserting a pin or pressing a button lets you change weights quickly and efficiently.
Support of the Equipment
Machines help stabilize your body, reducing the need for balance and coordination.
Allows You to Lift Heavier
The added support can often help you lift more weight safely.
Focus on Technique and Breathing
Since machines guide your motion through basic movements, you can concentrate on proper form, breathing, and muscle engagement. Machines can help you build better biomechanics and a good solid foundation.
Cons of Strength Training Equipment
Limited Movement
Machines often function linearly and typically work in one or two planes, which can be limiting, and oftentimes they don’t mimic real-life movement or sport patterns.
Segmented Workouts
They often isolate either the upper or lower body, rather than integrating both. At some point, you will want to train your body to move and function as an integrated unit.
Less Customizable to Your Body Dynamics
Machines are built for average proportions, which may not fit every user’s body type or joint mechanics.
Minimal Use of Stabilizing Muscles
Because the machine stabilizes your movement, supporting muscles and balance are not as challenged or developed.
Progressing Beyond Machines
While machines are an excellent starting point for beginners, and can often be very helpful and beneficial to a seasoned lifter, they’re just one part of a comprehensive strength training program. As you become more comfortable, it’s helpful to integrate tools like:
Free weights and hand weights
Kettlebells
Cables and pulleys
Medicine balls
TRX Straps
These tools allow for multi-planar, three-dimensional, full-body movements, better mimicking real-life tasks and athletic motions. They also challenge your core and stabilizing muscles, improving balance, coordination, and functional strength.
Pro Tip
To maximize safety and results, consider hiring a certified trainer. A professional can teach you proper technique, help customize your workouts to your body mechanics and goals, and ensure you are progressing effectively and safely.
Yours in health and fitness,
Sherri McMillan
Tips For Strengthening Your Abs
Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.