Building muscle can be a challenge, even for experienced gym-goers. Part of the puzzle is deciding whether strength machines or free weights are better for helping you achieve your goals. Both have different advantages, and when combined, they could be the secret to optimal muscle growth. Let's compare free weights versus machines for building muscle to help you create the most beneficial workout routine.
Types, Considerations and Benefits of Strength Machines
When you head to the gym, you have several options for strength training equipment. These machines target different areas of the body, and you can use a combination of them in your routine to achieve your desired results. Some of the top machines people use to build muscle include:
- Cable machines
- Leg curl machines
- Leg press machines
- Rowing machines
- Seated lat pulldowns
- Seated presses
- Smith machines
Incorporating strength machines into your workout routine brings multiple benefits:
- Ability to target specific muscles: Strength machines allow you to build muscle in specific areas. For example, if you want to grow muscle in your legs, you can exercise with the leg curl and leg press machines, which work your hamstrings, quads and glutes. Customizing your routine based on your fitness level and goals is easy.
- Safe to use: With strength machines, you experience a lower risk of injury since you're making controlled movements. There's no need for a spotter — as long as you're using the machine properly, you can enjoy a safe workout. This equipment is great for a variety of fitness enthusiasts, including people who are new to working out.
- Easy to learn: If you've just started adding strength training into your routine, weight machines make everything easier. Just use the equipment according to the instructions, and you can get started. These movements are simple to learn, which makes them great for beginners and gym-goers with limited mobility.
At the same time, strength machines come with a few considerations:
- Limited muscle activation: While strength machines are effective for targeting specific muscle groups, they engage fewer stabilizer muscles. These muscles help stabilize the joints, which can help reduce injuries. This equipment also requires very specific movements that can be unnatural and uncomfortable.
- Less versatility: Plenty of strength machines are available, but they all serve specific purposes. As a result, you can only perform certain workouts using them, which can be limiting for some. These machines also may not be suitable for all body types.
- Requires space and maintenance: Just like treadmills and ellipticals, weight machines require a dedicated space, which can be difficult to set up for a home gym. This equipment also requires maintenance to keep it working properly.
Types, Considerations and Benefits of Free Weights
From small 3-pound dumbbells to barbells with Olympic plates, free weights come in various types and can be an effective addition to your workout routine. Unlike weight machines, you can move and lift free weights however you like. Depending on your fitness goals, you can use different free weights in your workouts, including:
- Barbells
- Dumbbells
- Kettlebells
Building muscle with free weights has a few unique advantages:
- Greater muscle activation: Using free weights helps you activate more muscles. Since you can move and lift the weights in any way you want, you can work your stabilizer muscles naturally. As a result, you can build real-world strength.
- Improved balance and coordination: As you exercise with free weights, you improve your balance, coordination and body awareness while building muscle. Controlling the weight is an extra challenge that offers additional health benefits.
- High versatility: With free weights, you can try a wide range of exercises customized to your fitness level and body type. Explore different workouts to find the most effective options for you.
- Cost-effective: Compared to weight machines, free weights are more cost-effective and can be used nearly anywhere. Whether you want to create a small workout area in your office or build a full-on gym in your garage, free weights are an affordable yet effective addition.
Similar to strength machines, free weights can have a few downsides that may not suit every workout:
- Potential for injuries: While the risk of injury is never zero when working out, using free weights can be more dangerous than some other exercises. Make sure you have the proper form and technique when lifting, and always have a spotter nearby for safety and support.
- Steeper learning curve: Getting the most out of a free-weight workout can be tricky at first. It's usually necessary to learn and remember complex movements, which can take extra time and effort. If you're looking to build muscle fast, you'll need to commit to finding and memorizing effective workouts.
- Can't isolate specific muscles: While free weights make for flexible workouts, they're not always effective for targeting and isolating muscles. If you want to work on a specific group of muscles, you may need to get creative.
Factors to Think About When Choosing Free Weights vs. Machines
As we age, the average individual loses muscle at a rate of 1%-2% a year. Adding weights to your exercise routine is essential to maintain muscle and strength over time. That said, not every muscle-building workout or equipment works for every person.
Are free weights better than machines for building muscle? How do you decide which equipment type is best for your goals? As you consider your options, keep a few important factors in mind:
- Fitness level: How comfortable are you with working out? If you're new to exercising consistently, you'll likely want to start slowly with one or two strength machines. Once you build a routine, try incorporating free-weight exercises to round out your strength training.
- Goals: Are you looking to build muscle in multiple areas or one targeted group? Using a variety of free-weight exercises can help strengthen your entire body. Choose strength training machines for a more isolated workout.
- Preferences: What kind of gym equipment do you prefer? If you like more accessible, easy-to-use equipment, you can get started immediately with machines at your local gym. If you want a more versatile, affordable workout you can do at home, free weights are the answer.
- Equipment access: Do you want to exercise at home? If so, free weights are likely the better option to start with — you don't need a lot of space to use them, and they're cost-effective. Otherwise, you should be able to find a great mix of weights and machines in a gym setting.
- Progressive overload: Are you gradually increasing the weight you're lifting? Machines can make it easier to prioritize progressive overload because they're compatible with various weights. However, you can still intentionally improve your gains by working out with heavier free weights.
Overall, you'll likely want to try combining free weights and machines for optimal muscle growth. Using both equipment types helps you get the most benefits possible out of your workouts. For example, you might start with a free-weight exercise like a squat and then move to machine exercises like leg extensions and hamstring curls to isolate and fatigue specific muscles.
Doing full-body strength workouts about twice a week with different weights and machines is a great place to start. Remember to give yourself enough time to rest in between to allow your muscles to recover and grow. Eventually, you'll be able to build an effective training routine that works for you.
Find the Equipment You Need at The Treadmill Factory
No matter your fitness goals and preferences, The Treadmill Factory offers the high-quality equipment you need to create your perfect workout routine. For over 35 years, our experienced team has been helping Canadians improve their health with cardio and weight machines, free weights and fitness accessories.
Interested in adding a rack of dumbbells and kettlebells to your home gym? Want to level up your workout experience with a chest or lower body machine? All the equipment we stock comes from industry-leading brands you can trust.
Check out any of our fitness stores to shop our options in person, or browse equipment and accessories online today. For any questions, you can call us toll-free at (888) 469-3031.
