Free Weights vs. Strength-Training Equipment: What's Your Preference?

Hi everyone! I was over at the local gym recently and was trying to decide whether I wanted to use the in-house equipment or go to "where the guys are" and use the free weights. My trainer mentioned to me that there are many pros and cons and that it boils down to a matter of preference and a matter of what your body is able to do. The choice really depends on your personal level of experience and also depends on what your individual goals are. The American Council on Exercise breaks it down like this:

free weight advantages:

• they incorporate the stabilizing muscles that enable you to perform the movements you choose to make and may be more effective in producing overall muscle strength
• the exercises tend to more closely match the movement patterns you are likely to need for specific sports
• free weights are more versatile; you can do a wider variety of exercises with a simple set of dumbbells
• they are inexpensive and portable and take up little space

free weight disadvantages:

• you must learn to balance the weight while exerting force which can be difficult and dangerous to do especially if you are lifting them over your head
• the isolation of specific muscles can be difficult to achieve and requires a precise technique
• training alone can lead to injury if you are not careful

gym machine advantages:

• they are generally safer and easier to use especially for beginners
• some machines are more efficient than free weights in isolating a specific muscle group
• machines ensure correct movements for a lift which helps prevent cheating when you get tired
• these workouts may take less time because you can move from machine to machine easily

gym machine disadvantages:

• most machines involve moving a weight along a predetermined path, making it difficult to strengthen the core muscles
• machines are more limited, most only allow one exercise
• most machines target an average sized person, so if you are taller or shorter than average you may find problems adjusting the machine

In general, if you are fairly new to a strength training program or are just getting back into a routine, you should probably stick with resistance-training machines for the first 10 weeks or so. This will give your body time to adjust without putting too much stress on your joints. If you are a seasoned gym rat then you might want to try a combination of both to get the maximum benefit of your workout.  If you have a membership to a gym take advantage of asking a fitness professional to show you how to use each piece of equipment regardless of which method you choose. Until then, have a healthy and happy day everyone and remember, Healthy Living Over 50 is very achievable!