Weight training: Free weights vs. machine weights

Do you get the same results from free weights as you do from weight machines?

- Jason / Alabama

Mayo Clinic physical medicine and rehabilitation specialist Edward Laskowski, M.D., and colleagues answer select questions from readers.

Answer

There has long been debate about which weight training method is better: free weights or machine weights. The truth is that both methods can help you increase your strength. The choice depends on many factors, including personal preference.

Free weights simulate real-life lifting situations and promote whole-body stabilization when used correctly. Weight machines also can be effective, but they vary greatly in design. It's important to use weight machines that adjust to your body dimensions and don't restrict the range of motion of your joints. Some newer weight machines, which use cables and unrestricted motion planes, can accommodate different body sizes better than equipment that is not adjustable.

There's no one ideal piece of equipment for weight training. Many different types of resistance can be used to provide beneficial results. Finding a system that you enjoy and that is practical for your lifestyle is the key to success. Also keep in mind that whether you use weight machines or free weights, proper technique is essential to achieving the results you want while avoiding injury.