Machines vs. Free Weights: The Battle Continues

by Scott Shetler
April 4, 2006

Gyms and fitness centers nowadays are overrun by machines. They are simple to use, pretty hard to get hurt using and really seem to isolate the muscle you are trying to work. Is this a good thing? Most gym owners would have you believe it is.

Machines really became popular in fitness centers in the 1970's. Nautilus was the first major manufacturer of weight training machines. Prior to this it was mostly free weights, barbells, dumbbells, chin up bars, squat racks and a few simply pulley systems. Please note, when I refer to machines I am not talking about a lat pulldown or a seated row with a cable that allows free motion, I am referring to the machines that are on a fixed axis or cam such as a leg extension or pec-dec. The machines appealed to gym owners from a liability standpoint for sure, it is very hard to get trapped in a machine chest press whereas its free-weight cousin, the bench press, can be very dangerous if one does not use a spotter or common sense when selecting a weight to lift. I think a major driving factor for weight machine manufacturers is the profit on machines over free weights. Weight machines can cost anywhere from $2000 to $5000 and up! I am sure the manufacturing cost is no where near this. Machines have small parts that eventually need to be replaced, and after a while a machine is no longer up-to-date and the gym replaces them all with newer models. How much profit is there on free weight equipment? Not much. Barbells, weight plates and dumbbells are practically indestructible and will last a long time. They are very cheap when compared to weight machines, consider the average price per pound for weight plates and dumbbells is around $0.40-$0.44. For about $2000 you can outfit a gym with a full rack of dumbbells from 5-125lbs including a rack to store them on. That is about the same price as a leg extension machine. The only difference is that you can perform an entire full-body workout with a set of dumbbells and only one exercise with the leg extension.

Now that you see from a sales point of view a manufacturer will stay in business longer selling machines let's talk about what I consider more important issues regarding machines and free weights.

Why do you work out? I am sure most of you will say "to get fit." Great! Now define "fit" to me. What is fit? It can mean many different things. As a powerlifter, to me being "fit" is being able to last through nine lift attempts at a powerlifting meet while being as strong as possible. If you are Lance Armstrong it means having insanely high levels of endurance and being able to put it out in a race like the Tour'. Do you think he can squat 500lbs? Probably not, but based on his definition of fitness he doesn't need to. Again, how do you define "fit?" I am willing to bet for most of you it means keeping body fat low, improving performance at recreational sports and activities, and improving the quality of your life. A good strength training program, along with a solid cardiovascular program and nutrition will do just that. However, do machines really offer a greater advantage than free weights, particularly for the general fitness enthusiast? I say no. If you are someone who enjoys using machines I apologize, please consider what I have to say. While machines are easy and safe are they the best for you? Machines decrease the stability required to perform an exercise. Consider a squat and a machine leg press. In the squat one must un-rack the barbell, walk out from the rack, stabilize the weight while holding excellent body posture then perform the exercise. In a leg press machine all the lifter has to do is wedge in between the seat and platform and push the platform. No stabilizing weights, no perfect posture, just sit and push. Sure the leg press will strengthen the legs but I feel the squat is the better choice. Compare all the free-weight lifts to their machine counterparts and I think you will see from an overall approach free-weights win hands down. Many people enjoy machines because they can load them up with more weight than the free-weight versions (yes, some people lift with their egos!) however I believe if you cannot stabilize a weight, you have no business lifting it.

Compare the leg press machine to Ivan Chakorov's 594lb squat. Which one do you think is going to offer a greater benefit in overall development?

Another factor is the level of difficulty. Technique and form are very important in free-weight exercises. Squats are one of the very best exercises however, if done incorrectly they can be very detrimental to the lifter. Gyms and fitness centers need to be staffed and run by competent professionals who can instruct proper lifting form for the general fitness enthusiast. Unfortunately since 90% of the personal trainers working in the industry are goof-balls this isn't going to happen. This is another reason why machines appeal to the modern gym, they are easy to use. I thought this was about working out not ease of working out?!?! Look back to gyms from the 1800's and early 1900's and look at gyms today. They are very different. The human body performs in sport and recreation, with a few exceptions, on two feet. Running, jumping, skating, tennis, golf, football, boxing and the majority of the sports are performed on the feet. Why is it then that 99% of exercise machines in the gym are performed seated? Did you know what when we sit on our big butts we put a 40% greater load on our lumbar spines? No why exactly do we all suffer from back pain?!?! When we are standing up our hips, knees and ankles absorb and distribute the load throughout the body.

Take a look at this picture of the athletic facility at the College of the City of New York from 1927. Look at all the great ladders, ropes, hurdles, medicine balls, kettlebells and barbells. Definitely a great place to train for strength and health.

Compare it to a modern day techno-influenced gym chain you probably have in every strip mall in your town. Working out in comfort! Are they really "doing their body good?"

I know in today's world we like to get in the gym and get out, but I strongly encourage you to explore the basic free-weight exercises and if you are accustomed to working out on machines seek some professional instruction with a real strength training coach and learn the basics of free-weight exercise. You will be better for it in the long run!