Free Weights VS. Machines: Which Best Allows for Proper Form?

The gym is a daunting place. If you are new to working out, or if you have been going to the gym for a while but have been too intimidated to try out new machines or exercises, then you understand this statement. There is definitely a direct correlation between where you are in the country and the intimidation factor of a gym. If you are in Atlanta, you can expect a fairly high intimidation factor. Daytona Beach, not so much.

I have found that the greatest defense to intimidation is knowledge. I read every health, fitness, and weight-loss article that I can get my hands on. You have to take all this information with a grain of salt, but the more I read, the better I feel about myself and the gym. Of course, with a 10-month baby at home I stopped going to the gym, but I did make a small but serviceable home gym that I try to use (try being the operative word) as much as possible.

The purpose of this article is to discuss which is better from a form perspective: free weights or machines. Free weights, for all intensive purposes, are dumbbells, barbells, and weight plates. You are completely in control of the motion of the exercise when you use free weights, and can do multiple exercises with one set of dumbbells.

Machines, on the other hand, are designed to mimic the exercise you do with free weights but with greater control as to form. Machines allow you to change your weight load fairly easily, usually with just movement of a pin or push of a button.

You know I don't like suspense, so let me tell you right now, I am a pro-free weights gal. This statement comes with quite a few caveats.

Some will tell you that the benefit of machines is that you are forced into better form. The machines are designed in such a way that the only movement the machine will allow is one involving proper form. I completely disagree with this assertion. Say you are on a machine that is for bicep curls. First, you have to properly set the machine. That means adjusting the seat and the arm rest to the appropriate heights. Then you have to choose the correct weight. I would say that roughly 1 out of 2 people (ahem, men) lift too much weight. This results in throwing the entire body into the exercise, which is definitely not proper form.

It is easy to have improper form while lifting free weights as well, but because there isn't a machine there to "catch" you, you must concentrate harder on maintaining appropriate form. I would venture to guess that bad form is a leading contributor to injuries in the weight room.

Proper form is the cornerstone of an effective lifting program. You must have proper form to see the benefit from lifting. You can lift all the weight you want, but if your form isn't correct, the muscle you are trying to improve will not receive even half of the benefit that you intend.

I like free weights because it forces you to carefully execute the exercise, and in my humble and un-scientific opinion, it provides more stress on your muscles. This is probably completely inaccurate from a physiological standpoint, but that's how it feels to me. The greater the degree of your concentration during any exercise, the greater the results. Lifting free weights force you to concentrate throughout the entire exercise in a way that machines do not.

I also would like to stress that one of the components of good form is not lifting too much weight. Lifting way more than your body can handle will NOT lead to greater muscle development. It will, however, lead to injury. You all know that the way you build muscle is by stressing it, which then causes tiny tears, which as they heal cause the muscle to grow. This means that you have to stress your muscle to have growth, but you have to stress it smartly. Lifting too much too soon will only hurt your development. It can cause immediate injury, extreme muscle pain which will prevent you from working out, and slower development.

For example, take standing bicep curls. If you are trying to curl too much, the rest of your muscles compensate for the inability of the biceps to lift the weight. Suddenly your neck is straining, your shoulders are engaged, your traps, even the small of your back. Not only are you risking injury to these other muscles, but your biceps aren't getting the workout they deserve because your other muscles are doing the majority of the heavy lifting.

Free weights are a wonderful way to increase your muscle health, and with proper form and lifting techniques, will result in a healthy physique. Good luck, and stay healthy!