You’re an active, fit person. You consistently do your cardio work, you cross train, you incorporate rest days when necessary but what about strength training? You know to be truly fit you need to incorporate strength training, but how? What is the best way to build muscle, using machines or free weights? There is a lot of debate on this topic and depending on who you ask you will probably get a different answer. The reality is, when it comes to strength training both machines and free weights are the way to go. It just depends on your fitness, comfort level and goals.

Strength training machines are a great option for everyone but they are particularly good for strength training newbies, rehabilitating athletes and or seniors. Machines provide a more controlled range of motion for your movements, which will help prevent injuries. For example, you are less likely to hyper-extend your arms when using a weight machine as opposed to free weights. Machines also help to isolate specific muscle groups and if you are unsure of what you want and need to be working, the machine can help you target your workout. Further, many machines include computer programs that will help track your progress and provide feedback while working out (e.g., slow down), sort of like your own personal trainer. Another nice thing about using weight machines versus free weights, is that you can easily turn a strength training workout into a cardio AND strength training workout by incorporating a circuit-training routine. When doing a circuit routine you move quickly from one machine to the next with little to no rest in between. This gets your heart rate up and is a great calorie burn.


While once relegated to the basements in many gyms, or in rooms for men only, free weights are now more accessible. And it’s a good thing too because using free weights shouldn’t be intimidating, they are an excellent strength training tool appropriate for everyone. Using free weights isn’t difficult, you don’t have to learn how to “operate” them or get in and out of them or track your weights like you do with machines. And free weights are very effective. Recent research has shown that free weights promote quicker strength gains and they require more balance and coordination than do the weight machines. As a result free weights recruit more muscle groups than variable resistance machines, which tend to only isolate specific muscles. Another nice thing about free weights is that unlike weight machines you can do your workout anywhere. If you don’t have any dumbbells available you can use soup cans or water jugs or even heavy books. However, unless you have substantial fitness knowledge, it may be difficult to create a balanced strength training workout routine. Injuries are often a problem in using free weights too because of poor form. And often you will need a spotter to be safe whereas as long as you can access them, you can workout on the machines by yourself.

Bottom line, strength training is a key component of any exercise regime. Lean muscle mass helps your body burn calories and is what gives you that nice toned look. However you obtain your muscle mass is up to you. Whether it’s with weight machines or free weights or a combination of both, having both cardio and muscular strength is vital to your well-being. Choose a strength training program that is safe and convenient for you, one that you will actually do at least three times a week. And, don’t forget to include those rest days in between.

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