This is a weighty question, and not easily answered. In fact, fitness professionals have debated the merits of free weights compared with machine weights for years.

Looking at resistance training from a broad perspective, all forms of strength training are good and an essential part of a fitness program at any age.

However, you will find that most personal trainers have a preference and can give you reasons why one may be better than the other.

First, let’s clarify what the fitness industry refers to as a free weight or a machine.

A free weight can be classified as any object or device that can be moved freely in threedimensional space. Some of the more common free weights are: dumbbells, barbells, adjustable pulley or cables systems, body weight equipment such as chin up bars, TRX and GRAVITY, and weighted resistance equipment such as medicine balls, kettle bells and resistance tubing.

An exercise machine, on the other hand, does not move in three-dimensional space and is usually only capable of moving in two dimensions. The equipment is designed to target and isolate a specific muscle group.

To understand the benefits of each of these techniques for strength training, let’s look at the purpose of the training program.

Is the focus of training functional or structural – or a little of both? Structural training refers to changing the body’s structure; for example, adding muscle mass.

Functional training refers to changes that increase your ability to move with greater strength, stability, balance, speed and coordination.

For example, a bodybuilder may be more interested in structural goals such as building muscle mass and losing body fat. In this case, machine weights allow for much heavier loads, as the machine supports the body while pushing the resistance. Heavier resistance, along with many other training factors, will lead to hypertrophy (increase in size) of the muscle.

On the other hand, functional training philosophy refers to the ability to resist, stabilize and coordinate movement to increase the function of the human body.

For example, a sprinter, whose main concern is to improve a specific function such as running faster rather than increasing muscle size, will benefit from a functional training program.

This doesn’t mean that each athlete wouldn’t benefit from structural or functional training, but the priority for training will tend toward one or the other.

Both free weights and machine weights have a place in a resistance training program based on a number of factors, including but not limited to experience, skill level, injury, logistics, training environment and goals.

Free weights

Free weight training requires the body to recruit more muscle groups to move and stabilize the resistance against gravity than machines, which tend to isolate specific muscles.

Free weights are versatile, as they allow for more variations in range of motion and compound movement patterns, such as a squat with an overhead press. In fact, you can perform a complete strength training routine with a few dumbbells and a little imagination. As well, they are considerably less expensive than most of the machines on the market.

However, free weights require more skill.

Machine weights

Machine weights are easy to use. Their design limits range of motion and the stability required to perform the exercise. Therefore they may be a better choice for beginner and novice lifters.

Machine weights are often used in rehabilitation to provide more controlled motion and specifically isolate certain muscle groups. Machines also allow you to easily track progress and provide objective feedback.

The most important component in any strength training program is safety. If you are new to strength training or if you are working out alone, machines may be the better bet.

Which is best?

An ideal training program will incorporate both free weights and machines. To get the most from both muscle strength gains and joint stability, you can focus on free weights for some exercises and machines for others. The percentage of free weight training versus machines is not an easy equation and requires a skilled trainer to determine, based on your goals and desired outcomes.

Helen Vanderburg, owner of Heavens Elevated Fitness and Yoga, is a renowned fitness trainer and interational corporate wellness speaker: heavensfitness.com; 403-263-3113.

Article source: http://www.montrealgazette.com/health/Choosing+free+weights+exercise+machines/5580395/story.html