Are Free Weights Better Than Machines?

Which is better, free weights or machines? Let’s think about “What are the benefits and drawbacks of using free weights and machines?” and “How do they align with my health and fitness goals?”

Benefits and drawbacks of free weights

Types of free weights include plates and barbells, dumbbells, kettlebells, and medicine balls, and they can all be used to achieve your fitness goals, whether it’s losing weight or gaining muscle mass.

I’ve done a full analysis of free weights here, in case anyone is curious about what they are and how to use them. I’ve also written an article about different free weight exercises for the whole body.

Benefit #1: Allows for a Fuller Range of Motion
Unlike weight machines, free weights allow the user to determine what a full range of motion (ROM) looks like in their current state of health. Factors that can limit a muscle group’s ROM include injury, inflammation, disease, flexibility, age, joint health, daily activities… the list goes on.

Because there are so many factors that affect the ROM of any particular muscle, a “full” ROM for the same exercise can look very different for two people. For example, for someone with a recurring rotator cuff injury, an incline bench press machine may cause a flare-up. However, using dumbbells to perform an incline bench press allows the patient to perform the same movement in a slightly different way and without shoulder pain. Free weights help personalize the process of finding full ROM.

Disadvantage 1: Risk of Injury
Every strength is only a weakness in the right light, and the full range of motion that free weights allow is no exception. If you are not familiar with (a) proper form or (b) the feel of using one set of muscles correctly, it is easy to overextend a joint, perform the movement incorrectly, or overcompensate with different muscles when using free weights.

If you are using free weights that do not require a rack or safety mechanism, you may drop the weight if your muscles are exhausted or if you have an unexpected break. I have accidentally dropped dumbbells on multiple occasions when moving them to the bench or simply because my muscles were working hard mid-rep.

Of course, there is a risk of injury with any type of weight training, whether you are using free weights, machines, or resistance bands. Therefore, when you are first starting to strength train, it is important to consult a more experienced friend or personal trainer to determine good form and safety for you.

Benefit 2: Enhanced Function
Using free weights forces you to work other muscle groups in addition to the one you are working, thereby increasing strength and function throughout your body, rather than just increasing the strength of the targeted muscle group. For example, when performing a seated machine press, you will feel the movement in your shoulders, trapezius, and triceps. When performing the same exercise while standing and lifting dumbbells, which requires more balance and control, you not only work the aforementioned muscles, but also the core muscles including the abdominals and lower back. This way, you are working the pressing movement in addition to working the body parts.

Disadvantage #2: Limited Weights
It is true that you can usually lift heavier weights on a weight machine, but weight training is not always about lifting heavy. Yes, heavier weights mean increased resistance, which leads to increased muscle breakdown, repair, and growth. However, lowering the weight used, increasing the number of reps, and reducing rest time can improve muscle endurance, improve overall muscle function, and thus improve overall strength. So for those of you who are egotistical lifters, you may consider this a disadvantage, but for everyone else – myself included – I like to think of it as a benefit!

Benefit #3: Requires Correct Form
In short, free weights require correct form. Yes, you can use them even if your form is not great and still lift heavy. However, to reduce your risk of injury, improve your strength, and continue to strength train effectively, your form cannot be neglected. The good thing is that free weights are very helpful for establishing and maintaining good form. Start with weights that are light enough to provide resistance and controlled movements. Consult with someone more experienced (whether a personal trainer or online tutorials) to determine what good form looks like, and then start paying attention to how your body feels as you exercise. Which muscles are being worked? How do I position the weight relative to my body? How do I position myself to work the correct muscle groups? Free weights allow for a gradual increase in the weight and resistance of an exercise as strength increases.

Disadvantage 3: Requires Correct Form
Conversely, if you don’t know what correct form looks like, it’s easy to continue training with incorrect form that must be corrected later to prevent injuries and muscle imbalances. Start with weight machines or

A brief list of machine types include press machines (e.g., leg press and chest press), pull-ups, squat machines, pull-ups, and isolation machines (e.g., pecs, hamstring curls, leg extensions, pullovers, etc.). Like I said, a brief list.

Benefit #1: Establishing Proper Form
While free weight exercises require proper form, machines can often help beginners establish proper form, or at least a baseline of proper form that they can adjust based on their body’s ROM needs and abilities. Since machines also help with muscle isolation (which I’ll explain more about later), using machine weights can help with muscle activation and engagement, which can periodically help establish proper form. For example, using a chest press machine may help you work your pecs more than your shoulders, and you can apply this experience to chest free weight training.

Con #2: Reduced Range of Motion
While machines help establish proper form, they can also limit one’s range of motion, and as I’ve emphasized before, range of motion is critical to proper weight training.

Benefit #2: Muscle Isolation
Free weights help engage your muscles functionally. While it’s not impossible to isolate using free weights, it’s easier to do so using different types of machines.

Disadvantage #2: Reduced Muscle Engagement (Initially)
When I started strength training again after a few years of rest, I remember not being able to feel my lats engaging at all when doing pull-ups. However, after a few months of working out, I began to realize that I could feel my lats. The same thing applies to your core – you can use machines to help feel your core during your workouts.

Benefit #3: Adding Weights
Increasing muscle mass comes down to tearing and rebuilding muscles more efficiently, and adding weights to a machine can help you move tremendously.

Disadvantage #3: Risk of Injury
There’s a risk of injury with any type of weight training, whether you’re using free weights, machines, or resistance bands. Therefore, when you first start strength training, it’s important to consult with a more experienced friend or personal trainer to determine good form and safety for you.

When to Use Free Weights
When Boredom Strikes
Want to mix up your strength training regimen? Replace some of your free weight exercises with machines for similar exercises!

If This Is Your Only Option
Any exercise is better than no exercise, and if free weights are your only option, it’s easy to get a great workout using only them!

You Want to Improve Functionality
Free weights are good for improving functionality and stability. If you’re looking to work your core muscles more, free weights are a must!

Limited Space
You can do a lot with just a few free weights. Free weights are a great idea if you want to change your body composition at home without taking up too much space!

When to Use Machines
When You’re Bored
Want to mix up your strength training regimen? Replace some machine exercises with free weights!

If This Is Your Only Option
Any exercise is better than no exercise, and if machines are your only option, it’s easy to get a great workout using only machines!

You Want to Isolate Specific Muscles
Machines are great for targeting and working specific muscles (as long as they’re done in concert with functional movements).

You Want to Increase Your Exercise Options
Functional trainers are a great machine to increase your exercise options because you can work all of your major muscles – and most of your minor muscles – with one machine!

Final Thoughts

Why do so many fitness facilities have both free weights and machines in the gym? If you can, incorporate both free weights and machines into your training regimen. As for which is better, neither is inherently better or worse… they are just different.