When it comes to strength training, this age-old question stands strong. And while there are benefits to both practices, I advise my clients towards free weights, barbell and suspension training over machines more often than not. 

Here’s why. 

While you can effectively perform the same exercises utilizing hand held weights as you can stabile machines, the outcome is very different. From the effects of gravity, dumbbells or kettle bells allow you to challenge your body through resistance (i.e. increasing the weight) while maintaining a constant and balanced impact on your joints and muscles. 

Machines on the other hand, as stated best by IDEA, “have geometrically shaped cams that change the torque required of the muscles by changing the lever arm of the resistance force (external weight) or the applied muscular force. Thus, machines place more stress on the muscles at the angles at which muscles can produce greater force.” 

Still following me? Alright, let’s keep going … 

I also encourage clients to utilize free weights because of their ability to strengthen the body in multi-dimensional planes. Consider the movement patterns we produce with our bodies daily. From sitting and standing to lifting and pulling, we rarely have constraints regarding the range of motion during these movements. 

Therefore, when we are strengthening our bodies we should be doing so in all planes. Machines guide the movements so only the major muscle groups — or the ones being targeted — are utilized. This non-functional form of fitness reduces your awareness of your coordination, balance and even core integration. 

With the exception of cable machines (done in a standing position), most strength equipment is performed seated. Since most of us are bound to a desk daily, our trips to the gym should be a time to stay upright, on our feet and being mobile — not continuing to place stress on the already overworked areas of our body. 

Bottom line: My prescription for an effective workout begins by standing up and grabbing free weights, heading to a squat rack or utilizing a suspension trainer to complete your workout. While there is a time and place for machines — typically seniors who can’t stand for long durations of time — I highly recommend strength training with free weights. 

After all, when you’re pushing your car out of a snow bank during our next storm, you’ll be thankful you didn’t train in a limited range of motion.

Caroline Earle Ivens is the Healthy Living Director at the YMCA. She has been a certified personal trainer through the National Academy of Sports Medicine since 2011 and group fitness instructor through the Athletics and Fitness Association of America since 2009. Moving to Maine from the Boston area in 2021, Caroline worked for nine years at an independent private school as a middle and high school lacrosse coach, fitness director and strength coach. Caroline loves teaching new fitness formats, working with her clients and continuing her health and wellness education at summits and conferences nationwide.