Free weights or machines?

A client of mine would hit every weight machine in the gym.

He told me he felt like he could lift more weight with the machines.

He was confident with his form.

And wasn’t as worried about injuring himself.

I agree with what he was saying…

But training to reduce injuries isn’t about playing it safe.

It’s about challenging your current abilities.

Add resistance to build strength.

But fitness isn’t just about strength.

It’s also about speed, range of motion, coordination, and balance.

Free weight and body weight exercise challenge these other aspects of movement.

I rarely use machines.

There’s benefits if you’re currently injured.

But with machines controlled motion reduces the development of coordination.

Free weights teach you to produce power with your feet touching the ground.

Workout in a way that’s closer to the way you move on daily basis.

Functional fitness.

Improve your ability to move with these

5 tips for effective resistance training:

1. Workout barefoot (balance)

2. Do plyometric exercise (speed)

3. Heavy weight with low reps (strength)

4. Big movements with lighter weight (range of motion)

5. Repeat a routine for 8-12 consecutive weeks (coordination from learning the movement)

Use free weights to train your body for function, performance and longevity.

As you can see, the winner for me is free weights.

Workout this week with dumbbells, kettlebells, and maybe a medicine ball.

Start with light weights for the first week.

And make a commitment to increasing the weight for the next 2 months.

Have an awesome week!

Tyler Van Acker, Doctor of PT

PS

Free weights or Machines?

Machines are over rated for improving performance.

Use free weights to improve your mobility, balance, coordination.