Elevation

Machines and free weights both have a place in an effective weight training program, but there are pros and cons to each.

Machines

Pros:  Some weight training machines are designed for a specific exercise.  This allows the user to complete the movement with proper form as well as focus on the desired muscle group.  The balance and stabilization required with free-weights is not a concern.  The machine chest press is a good example.

Cons:  The stability and muscle focus offered by weight training machines can have drawbacks, especially as a user looks to increase the difficulty of a program.   The stability and precise motion a machine offers removes the need for the stabilizing, or secondary muscles around the primary muscle to be used.  This can lead to muscle deficiencies and create a body which is only strong in specific movements.

Free Weights

Pros:  Free weights allow the user to challenge the muscles with weight, while recruiting the secondary and stabilizing musculature at the same time.  When done correctly, this creates a body that is able to coordinate strength gains and recruitment of multiple muscle groups at the same time.  The barbell mid back row is a good example.

Cons:  The freedom of movement allowed by free weights does increase the risk of injury as well as the chance that incorrect form will be used.  This is especially true of less experienced lifters.  Additionally the culture surrounding lifting with free weights encourages lifting of the maximum amount of weight regardless of the user’s form which can be dangerous, especially for the inexperienced lifter.

In then end, both machines and free weights have a place in a well-rounded fitness program.  For a beginner, machines are a safe and effective place to start.  The mind, muscle connection can be established, the basic form for different exercises mastered, and initial strength gains made.

For the experienced lifter, machines allow targeting of specific muscle groups.  Free weights on the other hand, are essential for training the different muscle groups to work together.  They are also essential for achieving overall strength gains as a program progresses.