I could give you the short answer and tell you neither, but that wouldn’t be much of a read now would it? So, let me explain to you why neither is better by giving you a few details about the benefits and drawbacks of each.
Benefits of Free Weights
Free Weights offer flexibility in movement that machines do not. In other words, free weights allow you to dictate your range of motion so you can make adjustments according to your abilities. Most machines have established the path of motion you will follow during a repetition whereas using free weights puts you in control.
With added control comes increased demands on your muscles. In order to keep the free weights moving along the path that you want them to follow, you have to engage your stabilizer muscles. That is, all of the smaller, often neglected muscles that work in support of the major muscle groups. By engaging these muscles, you get a more thorough workout.
Free Weights are versatile. You can get a pretty decent workout with just a few sets of dumbbells and a weight bench. You don’t need a separate machine for legs and chest and back etc. This is especially beneficial for home gym junkies who have restricted space to devote to equipment storage.
Finally, free weights are typically less expensivethan machines. For a few hundred dollars you can put together a rudimentary “free weight gym” that will allow you to train with the same efficiency as machines that could cost you thousands of dollars.
Benefits of Machines:
Machines provide a level of stability that free weights lack. They are usually preferred by beginners and for people recovering from injury or illness. The designated path of movement allows you to focus on the major muscles being worked without worrying as much about simply stabilizing the weight. This increased stability reduces the risk of injury when working out with machines.
Machines may also allow you to lift heavier loads since you don’t have to expend extra energy using stabilizer muscles. If you want to lift heavy – particularly if you’re a home gym junkie without a workout partner, you’ll be much safer using a machine when you first increase your load.
Drawbacks of Both:
Where one option has a strength, the other typically has a weakness. Free weights are versatile, inexpensive and take up less space; where as machines offer less versatility, they cost more and they can be pretty bulky. On the other hand, machines reduce the risk of injury and can allow you to lift heavier, especially if you workout alone, whereas free weights force you to use stabilizer muscles, which usually reduces the amount of weight that you can lift, and they aren’t as safe as machines.
When you’re debating between buying a machine or free weights, you should have a good idea of what you want from your home gym equipment and how much space and money you have to devote to your gym. Ideally, you can have the best of both worlds and buy one multi-station machine, an adjustable bench and a few free weights.
If you don’t have that luxury – free weights will probably offer you more for less in the end.
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