Weight Training Basics: Free Weight vs Machines

Free weights simply refers to barbells or dumbbells--weights which are not attached to any cables or machines.

Machines, on the other hand, can include about any piece of equipment which provides resistance to a muscle or group of muscles.

Genearally speaking, free weights are superior to machines for developing a lean muscular physique.  When you train with free weights, several muscle groups have to work together to stabilize your body.  This is a clear advantage for building strength, power, and muscle.  Free weight lifts are also more likely to resemble movements you do in sports.

Machines have two primary uses/advantages:

*Safety: Generally speaking, resistance training with machines does have less risk of injury.  This makes them especially useful in some situations (the elderly, those with medical problems, etc).
*Isolation: Some machines are great for isolating a specific muscle through its complete range of motion. 

Machines do have their uses, but none of them can compete with free weights.  Free weights require you to learn proper technique, but it's definitely worth it. 

I'll talk more about designing a workout routine in my next article.