Ditch the machines…Here’s why free weights are more beneficial
When it comes to strength training and building a fitter, stronger body, the age-old debate of free weights versus machines continues to spark discussions in the fitness world. While both methods have their merits, there's a compelling case to be made for incorporating free weights into your workout routine. In this blog, we'll explore the numerous benefits of working out with free weights and why they might be the better choice for many fitness enthusiasts.
Functional Strength
One of the key advantages of using free weights like dumbbells, barbells, and kettlebells is that they promote functional strength. Functional strength means training your muscles to work together in a coordinated manner, which mimics real-life movements and activities. This type of strength is crucial for everyday tasks, such as lifting groceries, picking up your child, or even moving furniture. Free weights engage stabilizing muscles, forcing your body to work as a unified whole, which helps prevent imbalances and reduces the risk of injury.
2. Improved Balance and Coordination
When you use free weights, your body has to stabilize itself throughout the entire range of motion. This requirement for balance and coordination is not as prominent when using weight machines. Free weight exercises challenge your neuromuscular system, enhancing your ability to control your body during various movements. This improvement in balance and coordination can have a positive impact on your overall athleticism and daily activities. As we age falling becomes a major injury risk. Being strong and having good balance can help prevent injury.
3. Greater Range of Motion
Free weights allow for a greater range of motion compared to machines, which typically follow a fixed path. The ability to move through a full range of motion is essential for muscle development and flexibility. Free weight exercises encourage your muscles to work through their complete range, promoting muscle growth and flexibility simultaneously. Following the fixed path of a machine can also lead to injury. When performing an exercise on a fixed path your body may need to move a certain way and the machine will not allow it. Something has to give, and it typically won’t be a machine made of iron, it will be your muscles.
4. Core Engagement
Many free weight exercises, such as squats, deadlifts, and overhead presses, require significant core engagement to maintain proper form and balance. This results in a stronger core, which not only helps with aesthetics but also improves posture and reduces the risk of lower back pain.
5. Efficient, Versatile and Space Saving
Free weights offer a high degree of versatility in your workouts. With a simple set of dumbbells and a bench, you can perform a wide range of exercises that target various muscle groups. This versatility allows you to create efficient and effective workout routines that can be customized to your specific fitness goals, whether that's building muscle, increasing endurance, or losing weight. Weight machines take up a lot of space and often require many machines for a whole body workout. Dumbbells, a bench, and resistance bands give you everything you need in just a small space.
6. Greater Muscle Activation
Studies have shown that free weight exercises often result in greater muscle activation compared to machines. When using machines, your body may rely more on the machine's support, leading to reduced muscle engagement. Free weights require your muscles to work harder throughout the entire exercise, leading to more effective muscle stimulation and growth.
7. Realistic Strength Progression
With free weights, it's easier to make incremental increases in resistance. You can add small weight plates to a barbell or dumbbell, allowing for gradual progression in your strength training. This level of control is often lacking with machines, which may have preset weight increments or limited options for adjustment.
Working out with free weights offers numerous advantages that can benefit individuals of all fitness levels. Whether you're a seasoned athlete or just starting your fitness journey, the functional strength, improved balance, and versatility that free weights provide make them a valuable addition to your workout routine. So, the next time you hit the gym, consider grabbing those dumbbells and barbells for a more dynamic and effective workout experience that will help you reach your fitness goals faster and with better results.
Contact me If you need help setting up a program to become healthier. I would love to help guide you on this journey. I have a master’s degree in Exercise Physiology along with a CSCS certification and over 20 years of experience. It makes a huge difference in your life if you have energy and feel good.
In Good Health,
James
You can do this! We’re stronger together!