Free Weights or Machines – Which is Best?

If you’ve just started your fitness journey, it's normal to wonder which one you should be doing: machine weights or free weights? In this article, we discuss the advantages and disadvantages of both to help you decide which is best for your fitness goals.

Advantages of Free Weights
Greater Core Engagement: Free weights, such as dumbbells, barbells, and kettlebells, force your body to stabilise through the core and joints, potentially creating more overall body strength than machine weights. Machine weights have a set path of movement, but with free weights, you must stabilise more extensively.
More Functional Movements: Free weights better replicate everyday movements, such as squatting to pick up and carry heavy shopping bags.
Portability: Unlike machine weights, dumbbells and barbells are portable, allowing you to train in different locations, including at home.
Advantages of Machine Weights
Ability to Lift More Weight: Machine weights require less core stabilisation, enabling you to progress to heavier weights more easily. For example, a leg press can help strengthen your quads more safely than a heavy barbell back squat.
Guided Movement Patterns for Beginners: Fixed machines teach correct movement patterns, helping beginners perform exercises correctly without the added risk of injury.
Isolation of Specific Muscles: Machine weights allow you to target specific muscles without engaging others. For example, a machine shoulder press focuses on the shoulders without requiring additional core and joint stabilisation.
Conclusion
Both machine and free weights have their advantages and disadvantages. Your choice depends on your level of experience, goals, accessibility, and time. There is no right or wrong choice; both are excellent options depending on your purpose.