Free Weights or Machines?

When you walk into a gym, you are immediately surrounded by an overwhelming amount of machines. Which machine is best, how do I use it, what muscle group am I working, is this the best way to work said muscles? The answer to these questions varies depending on the specific machine in question, but overall, my general opinion is to stay away from machines and focus on performing body weight exercises using kettlebells, free weights, body bars or medicine balls is a better way to go. This is not always the case though, TRX and cable machines can be great.

Your body is designed to move through all planes of motion, not isolated, incomplete movements. Your body is designed to push, pull, squat, lunge, run, jump, twist, bend, etc. Sitting a machine takes majority of these movements out of the picture right off the bat. Being able to control your movement pattern and range of motion is better. It mimics everyday life activities and athletics. Body weight exercises also recruit and use more muscles at one time, therefore getting a better overall, full-body workout. You also have to use your core and stabilizing muscles which is very important to keep your body and joints healthy. The more muscles you work at one time, the more of a cardiovascular component is added to your workout too, further increasing the efficiency of the workout.

Cable pulley machines and TRX straps definitely fall into the ok to use category. They allow the body to move through multiple planes and require recruitment of core and stabilizing muscles, just like body weight and free weight exercises.

For example, let's look at what appears to be every female in the gym's favorite machine to use, the adductor machine. The one where you sit and squeeze your inner thighs together. This machine isolates the hip adductors or inner thigh muscles, and it will certainly strengthen them, but only in the situation where you are sitting and squeezing your legs together. This is not a natural movement, your inner thighs are important for squatting in a wide stance, squatting on one leg, running, etc. So it is better to work these muscles while working other muscles at the same time they usually work in connection with, so they can function as they would in the real world. Perform plié squats (wide leg stance with toes turned out, lower into a squat until thighs are parallel to floor).