The world of fitness is divided into two. On the one hand, there are purists who believe in barbells, dumbbells, and kettlebells. The team emphasizes functional strength, workouts that mimic real-world movements and stimulate multiple muscle groups. This is one of the best ways to increase overall strength, improve coordination, and develop strength over a wider range of motion.
However, there is also a flip side to that. There’s no denying the popularity of machine workouts that primarily target one muscle at a time, such as cable stacks, leg presses, or your trusty Smith machine. “There’s a lot of isolation right now, especially among influencers,” he says. Nate RogersISSA certified personal trainer lifetimewho are not only looking to grow their buttocks, but also consider bulking up to achieve their desired body shape.
People in the first group may be quick to dismiss the machine as a tool for bodybuilders and aestheticians, but it’s a little more complicated than that. Surprisingly, Study found little difference Between free weights and machine muscle and strength gains.
Whatever the purpose, almost every piece of training equipment in your gym has a purpose. The exception may be the rotating torso device that awkwardly twists the lower body from side to side while kneeling. Dr. Rob Butler, biomechanics expert and director of implementation science, said: uplift labthe key is to know your goals before planning your session.
Free weights benefits for the whole body
Free weights are great for compound, functional movements like deadlifts, squats, and lunges that recruit multiple muscle groups. It’s also great for building strength through exercises like shoulder presses, bent-over rows, and farmer’s carries. “The biggest difference when we talk about functional movement is that it tends to be more weight stabilizing, so it’s more of a full-body movement,” Butler explains. Lifting a heavy barbell or stepping into a lunge also activates your core and upper body. Essentially, you can program shorter workouts that are more effective and target a wider range of muscle groups.
Free weights also reflect real movement. “Functional exercise increases body awareness, improves mobility, and increases longevity,” says Rogers. Deadlifts are like picking up a heavy box, squats are like sitting on a chair, and kettlebell swings are like throwing around a giggling toddler. “The public just wants to be part of a better community, to be active, to be parents, to be brothers and sisters, to play in the park,” Butler said.
Additionally, for older adults, free weights can actually help prevent age-related declines in motor function and reduce the risk of falls. A 2019 study found that leg strength improved by a whopping 113% over 26 weeks of training, compared to 44% with machines. (Studies in young adults did not find any significant differences.)
What’s another amazing benefit? If you want to boost your testosterone, men who used free weights increased their free testosterone (the active form of the hormone) more than men who used machines. 2020 survey in Strength and Conditioning Research Journal.
