Free-Weights VS Pin-Weight Machines

Which method of strength training is better; Free-weights or Pin-Weight Machines? There are a number of factors to consider in determining which method of resistance training is applicable for each individual. Both methods of training have advantages and disadvantages. Their effectiveness depends on the level of experience and technique of the user. Choice is also determined by individual exercise goals and, of course, personal preference. An understanding of these factors will help you decide if free weights or machines — or a combination of both — will help you achieve your goals.

Free-weights

Advantages

  1. Free-weights utilise stabilising muscles in the performance of the exercise. This allows for more effective development in functional muscular strength and power as well as increased joint stability.
  2. Using Free-weights increases coordination between both sides of the body.
  3. Free-weight exercises tend to more closely match the movement patterns needed for specific sports and activities.
  4. Free weights are more versatile - you can do a wide variety of exercises with a simple set of dumbbells. Simply changing the rotation of the hand can work your muscles in different ways. In performing Bicep Curls, for example, holding the weights beside the body with palms facing forward, facing your body, or facing the wall behind you effectively creates three different exercises.
  5. Free-weights allow for variations which may be more suited to people with movement restrictions. For example using an Ezy-curl Bar instead of a Straight Bar for people with wrist problems.
  6. Free weights tend to be inexpensive, are portable and take up little space.

Disadvantages

  1. It is necessary to learn to balance and stabilize the weight while exerting force. This can be difficult — and potentially hazardous — if lifting weights overhead.
  2. The fact that it is necessary to learn to coordinate both sides of the body at the same time can be difficult for beginners.
  3. The isolation of specific muscles can be difficult. To target the muscle you want, you must use very precise technique.
  4. Free weights can be swung to use momentum rather than being lifted slowly and steadily to correctly work the muscles.
  5. Training alone can lead to injury if the proper technique is not used.

Pin-Weight Machines

Advantages

  1. Machines are generally safer and easier to use which is an advantage for beginners when learning a specific movement.
  2. Most machine movements are fixed so that a beginner doesn’t have to focus on stabilising or remembering a variety of technical corrections.
  3. Some machines are more efficient than free weights in isolating a specific muscle or muscle group. This is important when strengthening a specific body part or rehabilitating an injury.
  4. Machines ensure correct movements for a lift, which helps prevent cheating when muscle fatigue sets in.
  5. Machine workouts can take less time because you can move easily from machine to machine. Changing the resistance is easy; you just insert a pin.

Disadvantages

  1. Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabiliser muscles.
  2. Machines are much more limited, with most allowing only one exercise.
  3. Most machines are geared to the average-sized person, so if you're shorter or taller than average, you may find it difficult to use some machines.

 

Generally speaking, if you are beginning a strength-training program for the first time, or have been away from your program for months or years, then it's a good idea to try the machines for the first 10 to 12 weeks. Doing so will give your body the time it requires to adjust without putting undue stress on muscles and joints.

Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use. Experienced exercisers may want to use free weights because of the additional training benefits they offer. That said, the combination of both free weights and machines can add variety to your workout.

Always be sure to ask an instructor to show you how to use the free weights and machines properly. If you forget how, ask until you feel confident that you are using the proper technique to complete each exercise.

BIBLIOGRAPHY

American Council On Exercise(n.d.). Fit Facts: Free-weights Vs Strength Training Equipment, retrieved April 14, 2008, from http://www.acefitness.org/

Egger,G etal.(1998).The Fitness Leaders Handbook.East Roseville,NSW:Kangaroo Press.