Don't be scared by the "free-weights"

Every gym has a free weight section, albeit some bigger than others, and unfortunately many of the patrons neglect to use it. Why? I ask myself as well as other patrons that same question.... The most common answers being, "I don't know what I'm doing" or "I'm afraid of hurting myself".

Here is a breakdown of why free-weights are better for your workout:

1. You don’t have to conform your body to fit the machine. Machines are not built for one person. They are a estimate of size and height. By forcing yourself into a position in or on a machine, you run the risk for potential injury.
   
2. There’s no worrying about adjusting the seat, levers, etc to find the proper height. Although not a huge concern or issue, not being adjusted in the right position can cause the machine to not work the appropriate muscle groups. May also cause injury!
   
3. You can do free weight exercises anywhere – at home, on the road, or in the gym. Are you a hotel warrior that is on the road many days and nights of the week, bring your adjustable dumbbells with you for a quick 45 minute circuit workout.
   
4. I can do more multi-joint exercises that don’t stress just one joint like most machines force you to do. Machine workouts tend to focus on one muscle group only, they also take your core out of the picture by putting you in a seated position, with support for your back. Too many times people relax while sitting and completely lose their proper form.
   
5. I can quickly switch from one exercise to another without having to wait for the next machine to open up. This is just a personal pet peeve for some persons.
   
6. I prefer to have my clients stand when lifting (people sit all day!) and with most machines you have to be seated. This utilizes the "core muscles" more and also strengthens those muscles. Also important for balance!
   
7. I can come up with thousands of free weight exercises, but with machines I’m committed to only doing the same circuit over and over
8. Machines typically work in only the sagital plane (forward and back), but free weights allow you to work in all 3 planes of motion. This is advantageous in such ways that you strengthen your stabilizing muscles while doing a particular movement.
   
9. Machines are not functional and do not mimic everyday lifting activities. Why do something that will not benefit you!
   
10. I can work more muscle fiber in less time and get better results. Free weights tend to activate and stimulate more muscle fibers to aid in the particular movement. This is more beneficial in gaining strength, size and overall progress in your workout.
11. Free-weights are not just for the boys. Women, do not be afraid to pick up a dumbbell or barbell and work those muscles! You are not going to get huge, you are not going to embarrass yourself. There is a misconception out there that free-weights make you big. WRONG!!!!! Food makes you big, free weights make your workout more efficient and provide MUCH better results.
    
12. I can't lift as much weight with free-weights. WHO CARES!!!!! get over it... I am not impressed when I see someone lifting the whole stack on a machine press. That doesn't make you a strong man by any means.

Free-weights need to be used no matter what your goals are. The stimulation and activation of muscle fibers is the ultimate goal with any training plan, and you just don't get the same activation or stimulation from machine work.

Like always, please use proper precautions when exercising, monitor heart rate, USE SPOTTERS, and lift within your means!