free weights vs fixed gym machines how to choose

Beginners in the fitness world often face a choice: should they use free weights or fixed fitness machines?

Although both types of equipment can effectively improve muscle performance, each has its own advantages.

01

In terms of equipment cost,fixed fitness machines are much more expensive than free weights, and they also take up more space.

02

Regarding the movement trajectory during exercise and the number of muscles involved in a single exercise,fixed fitness machines have a set movement path and can only target specific muscle groups in a single exercise.

In contrast, free weights (such as dumbbells and barbells) do not have a fixed movement path and can work both primary and adjacent muscles during exercise.

Therefore, this type of exercise can greatly increase overall strength and joint stability.

03

In terms of safety,fixed fitness machines have controlled movement ranges, which can reduce the risk of injury.

On the other hand, free weight training allows the user to stand freely and move weights in any plane, making it harder to control the range of motion.

For the above three reasons, it can be concluded that free weights are more suitable for those with sufficient muscle strength and fitness experience.

For those new to resistance training, recovering from injury, or lacking muscle strength, fixed fitness machines are safer.

Here are some fixed fitness machine exercises to help beginners get started quickly and to help those with some experience effectively train target muscles.

Machine Shoulder Press

Slowly push the handles upward until your elbows are fully extended.

Return the handles to the starting position. Do not let the weight plates fully return to their original position between repetitions.

Machine Chest Press

With palms facing forward, grasp the handles and push outward until your elbows are fully extended.

When returning, do not let the weight plates fully return to their original position, then repeat.

Machine Chest Fly

Grasp the vertical handles with your arms level with your shoulders, keeping your elbows slightly bent. Move both arms simultaneously until they almost touch in front of your body.

Slowly return to the starting position, not letting the weight plates fully return to their original position, then repeat.

Leg Press

Adjust the starting position so that your feet are hip-width apart on the footplate, with your knees bent at about 90 degrees. Firmly grasp the handles.

Push the footplate forward until your knees are almost fully extended, then stop. Slowly return to the starting position. Do not let the weight plates fully return to their original position between repetitions.

Seated Leg Extension

Adjust the starting position so that the leg pad is above your ankle or aligned with your lower leg. Keep your back pressed against the backrest, sit upright, and keep your head in a neutral position.

Extend your knees until your legs are fully straight. Slowly return to the starting position. Do not let the weight plates fully return to their original position between repetitions.

-END-

The above content is from

The National Strength and Conditioning Association's Guide to Strength Training (2nd Edition)

published by People's Posts and Telecommunications Publishing House.