Free Weights vs Machines: Which One Builds Muscle Better?

Developing your muscles is essential as they allow you to perform physically demanding tasks more efficiently. Using free weights, such as dumbbells and kettlebells, or machine weights can improve targeted muscles if you follow the proper workout routine. However, each method has its differences. One tool may be better than the other in certain situations. So when you decide to hit the gym, it is important to know the difference between free weights and machines.

While both methods effectively strengthen and build muscles, each has unique advantages and disadvantages. Keep reading this article to find out how these programs differ from each other and to determine which one will best assist you in building a stronger body!

Free Weights vs Machines: Which One is Better?

Understanding the topic of free weights versus machines is key to an effective muscle-building workout routine. Generally, one session at the gym will most likely include both of these methods as their benefits can work hand-in-hand.

Free weights are used for strength training and involve resistance training exercises using objects like barbells, dumbbells, resistance bands, and other items you can lift and move. Unlike machines, this method allows you to work on your form and other muscle groups such as your core.

On the other hand, machine weights, as the name suggests, utilize equipment commonly found in gyms to assist you in your muscle-building workout routine. This is great for beginners as they are less likely to cause injuries and teach proper form, which is crucial once you transition to free-weight exercises.

But when talking about which one will work best for you, there are several factors you need to consider before arriving at a definite answer. For example, free weights are better at improving your range of motion and can develop your muscles faster. However, this method is less friendly to beginners and anyone new to strength training may experience a learning curve. Moreover, you can expect unsatisfactory results if your form isn’t correct. In a worst-case scenario, it can even lead to injuries.

Weight machines are important in strength training because they offer safety, ease of use, and the ability to isolate specific muscle groups. Additionally, these tools can also aid individuals in their physical rehabilitation. But like free weights, this method also has several disadvantages. 

For example, one of the most apparent downsides of machine exercises is they are not convenient to use. Unlike barbells and dumbbells, you can’t exactly bring them everywhere due to their size and weight. Additionally, they also neglect your stabilizing muscles, which, as their name suggests, are the muscles that stabilize your body during multi-planar movement, the movement of a joint that occurs in more than one plane of motion.

The following is a list of advantages and disadvantages of free weights and machine weights:

Now that you know the advantages and disadvantages of free weights and machines, you might still be wondering which one is best for you. Machine exercises are advisable for targeting specific muscles, learning weightlifting mechanics, and using them as accessories for bigger lifts. On the other hand, choose free weights if you want to work on your overall muscles and improve coordination.

4 Free & Machine Weight Exercises

When it comes to exercises you can do using either free weights or machines, there are plenty of examples you can consider adding to your routine. However, a fitness instructor or coach should be consulted before adding any exercise to your repertoire because weights can be dangerous and cause injuries if handled improperly.

So with that said, here are 4 free and machine weight exercises you may consider for your workouts.

Bench Press

Steps

1. Lie down on the bench, with your feet firmly planted on the floor and your back supported by the bench.
2. Grip the bar with your hands slightly wider than shoulder-width apart and your palms facing forward.
3. Lift the bar off the rack and lower it down towards your chest while inhaling.
4. Pause briefly at the bottom of the movement, then push the bar back up to the starting position while exhaling.
5. Repeat the previous steps until you reach your desired number of repetitions.

Benefits

• This exercise primarily works on your chest, shoulders, and triceps, which can lead to increased strength and muscle size.
• It improves bone density.
• It strengthens your upper body, leading to better performance in sports or activities that require your upper body muscles.
• It develops your chest and shoulders, which can help improve posture.

Tips

• Remember to use proper form. Keep your feet flat on the ground, your back pressed against the bench, and your elbows tucked in during the exercise.
• Trying to lift too much weight too soon can lead to injuries, so consider starting with lighter weights.
• If you're lifting heavy weights, have someone spot you in case you need help.
• Vary your grip. For example, using a wider or narrower grip can target different muscle groups.
• Don’t forget to rest for 1-2 minutes between sets to allow your muscles to recover.

Back Squat

Steps

1. Stand with your feet shoulder-width apart and the barbell resting on the upper back muscles.
2. Grip the bar with your hands slightly wider than shoulder-width apart and your palms facing forward.
3. Lower your body down into a squat by bending at the knees and hips, keeping your chest up and your back straight.
4. Lower your body until your thighs are parallel to the ground, then push yourself back up to the starting position.

Benefits

• This exercise primarily works on your quads, glutes, and hamstrings, which increases muscle strength and size.
• It improves overall stability and reduces the risk of falls.
• The back squat can also improve bone density.
• Since this exercise engages multiple muscle groups, it can lead to increased calorie burn and potential fat loss.

Tips

• Remember to use proper form. Keep your feet flat on the ground, your chest up, and your back straight while doing the exercise.
• Start with a weight you can comfortably handle. Avoid lifting too much weight immediately to prevent injuries.
• Avoid letting your knees cave in or flare out during the movement to prevent injury.
• Inhale as you lower your body and exhale as you push back up to the starting position.
• Use wider or narrower stances to target different muscle groups.

Seated Cable Row

Steps

1. Sit on the bench facing the cable machine with your feet flat on the ground and your knees bent.
2. Grasp the handle or bar with both hands, palms facing down.
3. Pull the handle towards your torso, keeping your elbows close to your sides and your shoulders down.
4. Pause briefly, then slowly release the handle back to the starting position.

Benefits

• This exercise primarily works on your upper back muscles and biceps, leading to increased strength and muscle size.
• Doing this exercise can help improve posture.
• This exercise strengthens your upper back and arms, reducing the risk of injury.
• Gripping the handle or bar can improve grip strength and help with other exercises like deadlifts or pull-ups.

Tips

• Remember to keep your back straight, your elbows close to your sides, and your shoulders down during the exercise.
• Start doing the exercise with a weight that allows you to perform the steps while also maintaining proper form.
• Engage your core muscles to help stabilize your body during the movement.
• Don’t forget to breathe properly. Inhale as you pull the handle towards your torso, and exhale as you release the handle back to the starting position.
• Use different grip attachments to target different muscle groups and help prevent boredom.

Leg Curl

(Image Source: BarBend)

Steps

1. Lie face down on the leg curl machine with your legs straight out behind you.
2. Adjust the machine so that the padded bar rests just above your heels.
3. Grasp the handles at the front of the machine for support.
4. Bend your knees, bringing your heels toward your glutes.
5. Pause briefly, then slowly release your legs back to the starting position.

Benefits

• The leg curl exercise primarily works on your hamstrings, which can increase their strength and muscle size.
• This exercise can help support the knee joint and prevent injuries.
• Doing this exercise improves athletic performance in activities that involve running, jumping, or squatting.
• It can help support your lower back muscles, reducing the risk of pain.

Tips

• Keep your hips pressed into the bench and your toes pointed forward throughout the exercise.
• Do the exercise with weights you can comfortably handle while maintaining proper form.
• Remember to engage your core muscles to help stabilize your body.
• Breathe properly. Inhale as you bring your heels towards your glutes, and exhale as you release your legs back to the starting position.
• Change the angle of your feet to target different parts of the hamstrings.

Takeaway

Doing strength training exercises through either free or machine weights can improve your muscles. While they may have advantages over each other, don’t forget to consider their disadvantages as well. Remember to review your workout routine to determine if one approach is superior or if a combination of both would help achieve your fitness goals sooner.