Which is better – Free Weights or Machines? That’s a tough question, as both are beneficial to creating a great physique. Free Weights are awesome, as they allow you to follow your body’s custom mechanical flow and range of motion. You are also forced to make those smaller muscles such as the Synergists (AKA “neutralizer” muscles that help to keep you locked into a range for better muscle isolation) work hard during free weight exercises.

Synergists are also responsible for helping maintain your balance during free weight exercise. This is partly what helps prevent your body and your limbs from sloppily moving all over the place - Much like the Scare Crow from the Wizard of Oz.

Machines are great for allowing you to just focus on moving the weight up and down or back & fourth. Because you are locked in a predefined range of motion (some machines offer a free range), your synergist muscles will not be engaged as much as they are when performing free weight exercises. By not having to balance the weight, you have the ability to concentrate more of your effort on just pushing or pulling the weight. Is this better than having to also balance the weight? Not necessarily. Both are great and should be used often - It’s the Best of Both Worlds approach.

Also, some machine exercises can actually be more effective at helping you hit/isolate certain muscle groups than free weights can. Exercises such as the Pec Deck Fly are great because compared to the dumbbell fly, the Pec Deck allows you to get the ultimate muscle contraction in the top position. The free weight dumbbell fly will not opptimally stimulate the chest muscles when you reach the top position because in that position, the weights are supported more by the shoulders than they are the pecs (chest muscles). 

So the answer to the ultimate question, Free Weights OR Machines? It's BOTH! If you aren't performing both in the majority of your workouts, your workouts are only suffering. Stop making excuses and include both in your training.

James Villepigue CSCS