WEIGHTLIFTING is one of the oldest disciplines in the world of health and fitness, but as with all things, this discipline has evolved in its theories, training methods and of course, equipment.

The earliest bodybuilders used weights made from very simple articles that were used in other areas of everyday life, like pieces of metals connected to heavy, but often crudely formed, pieces of stones. These early forms of free weights have been replaced in recent years with more finely crafted weights. Some are textured or contoured to comfortably fit the user’s grip. It’s no surprise then that in today’s world, where machines and technology are used to help us perform tasks more easily and efficiently, the same was applied to bodybuilding.

Knowledge of the biomechanics of the human body has increased significantly and this knowledge has been used in the creation of machines with which similar muscular development and strength gains can be achieved. Since this advancement, some gym users have gone the way of machines and never looked backed, others, especially from the ‘old school’ are loyal to their free weights while some people like to mix it up.

The questions and debates have therefore been raised as to which are more effective, free weights or machines? The truth — consistent, proper use of either will get you noticeable results and each carries its own inherent set of advantages and challenges, some of which we’ll now examine.

MACHINES

Machines have quite a few advantages, many of which can be summed up in one word: Safety. The muscles and joints in the body are designed to work in specific ways. Muscles cannot be stretched beyond a certain point and joints are made to move only in a certain plane, for example hinge joints, like your knee, are made to move in one directional plane — forward and backward — and any significant movement outside of that plane can cause serious and sometimes lasting damage. Ball and socket joints, such as your shoulder, can rotate in and through more than one directional planes — forward and backward, upward and downward, and laterally — but even they have a limited range of motion.

The various machines found in the weight room that work the muscles of the body and bring all these joints into play are designed to closely simulate the movement and stress that would be applied to the muscle in using free weights, ensuring that the machines help to keep the user in proper alignment and also that the user does not exceed a safe range of motion. For this reason, machines are very good, especially for beginners and those at an intermediate level. That is not to say they are not useful to experienced bodybuilders. Machines allow an experienced bodybuilder to push their muscles very close to their max in terms of the amount of weight they can manage with relative safety in the absence of a spotter.

There are disadvantages. Some machines may seem imposing and difficult to operate for beginners and are often difficult to adjust.

FREE WEIGHTS

Free weights on the other hand are good because when some exercises are performed using free weights, slightly faster results are delivered because of the additional resistance that the pull of gravity creates, which is often negated when the same exercise is done on a machine. Another advantage of using free weights concerns stabiliser muscles. When performing any exercise with free weights, the main muscle the exercise was designed for will be targeted. However, other small stabiliser muscles, tendons and ligaments will also have to work to keep the rest of the body steady so as to avoid shaking, which may detract from the effectiveness of the exercise, and even to avoid dropping the weight on yourself or other gym users. This is especially important for competing bodybuilders who strive for maximum muscular development and definition, which are what they are primarily judged on when on stage.

These two advantages of free weights are also in and of themselves disadvantages of using machines.

I therefore subscribe to the view that a combination of machine work as well as free weights in any weightlifting programme will deliver the fastest and most complete results, and I have proven this over the years in my own training and when training clients. How much of one or the other you use may be affected by injuries sustained in car accidents, accidents at work, and so on. But, an experienced instructor can tailor your routine to include the right amount of free weight exercises or machines to achieve your goals.

Marlon Ebanks is a personal fitness instructor who has been certified by the Aerobics and Fitness Association of America since 2009.