Are machine weights as good as free weights?

There’s plenty of kit to choose from in the weight room: barbells, dumbbells, landmines, and kettlebells, as well as countless machines from leg presses to ab crunch devices. But the former tend to get more air time discussing the best way to train to build muscle.

At peak times, when there’s a queue for the squat rack, the machines can provide a more efficient workout – but will it be as good? We asked Women’s Health expert trainer Izy George.

‘Let’s make one thing clear: this is not an either/or situation and one is not necessarily better than the other. In fact, research shows that when it comes to building muscle and strength, machines and free weights can get the job done equally well. Each has its own merits, and what you pursue depends on your goals and what you like.

Machines are stationary units designed to allow you to move a weight in a single direction (or plane), which makes them a great way to isolate a single muscle. Because they are fixed in place, your body is stable, meaning you don’t recruit other muscles to hold you in place while you contract the working muscle. You will also be able to load your muscles with more weight than when performing the same exercise using free weights; one study demonstrated this, showing that the built-in stability that machines provide allows you to make the biggest gains in specific muscles.

But machines are not one-size-fits-all, and not adjusting them properly can cause injuries. Failing to have enough leg room on the leg press, for example, can cause you to lock your knees (emphatically not recommended). That being said, exercise machines are a good choice if you are injured; As long as you opt for a machine that does not work the injured muscle, the stability that the machines offer will provide complete rest to the injured muscle.

Free weights refer to any weights that can be moved freely, including dumbbells, barbells, kettlebells, and medicine balls. Choose these if you want to improve your balance or coordination, as they require you to stabilize and control not only the load you are working with, but also the path along which you are lifting it. Working the stabilizer muscles and the muscle group you are targeting means you can also burn more fat than when using gym machines alone, as the stabilizer muscles are turned off. Free weights also tend to be more scalable; Not all machines offer lower weight ranges, while increasing between weights occurs in larger increments.

The other side of this coin is that there is more room for error, which means the risk of injury can be greater. In fact, a study of injuries in fitness facilities found that more than half occurred when using free weights, often as a result of using too much weight or poor physical form. (Consider this a timely reminder to ask a staff member at a friend’s gym to track you down.)

The end result? Both machines and free weights deserve a place in your routine. Machines are ideal for isolating specific muscles, while free weights will test your stability and balance. I recommend using both in every workout. Here’s an example leg day for you:

A1: Romanian barbell deadlift

B1: Leg press on the machine

C1: Dumbbell Rear High Split Stance Squat

D1: Hip abductor machine

D2: Hip adductor machine’