The Free Weights at My Gym Are Always Busy, Can I Get Just as Effective a Workout Using Machines?
Q: The free weights at my gym are always busy, can I get just as effective a workout using machines?
Despite most ‘functional’ gyms being on their third or fourth generation of rowing, skiing or biking apparatus, the pro free weights war cry of ‘we don’t use machines, we build them!’ still rings loud in most CrossFit boxes, and it’s trickled down to the masses. The idea that using free weights such as barbells, kettlebells and dumbbells is inherently better than using purpose-built machines has largely gone unchecked, but I think a better question to ask is ‘better for what?’
Ask most coaches in favour of free weights to explain their reasoning and you’ll hear party lines like ‘free weights require more stabilisation’, ‘free weights better replicate real-world challenges’, or ‘free weights create a more natural range of motion’. To be fair, all of these things are true, and in honesty, I say a lot of those things myself. But none of them mean that resistance machines are worthless. In fact, when it comes to building muscle, machines may actually be just as effective as dumbbells or barbells, and a combination of the two may be more effective than using free weights alone.
Let's have a look at the evidence.
The argument that free weights require ‘more stabilisation’, is precisely why machines can often be better for building muscle: being locked into a fixed range of motion and supported by a machine— alleviating any worry about ‘stabilising’ other parts of the body— can enable you to safely your muscles at a much higher intensity and push much closer to failure. As we've covered at length in the past, this is vital for optimal muscle building.
Bodybuilders came to this conclusion a long time ago, but what does the science say? A recent meta study concluded that when following a full-body training routine using either free weights or machines, gains in muscle mass were all but equal across the two groups. So rest assured, machine built muscle isn’t just bro-science, it’s lab certified as at least equally as good as free weight training.
But are machines ‘functional’? Most CrossFit or strength and conditioning coaches are likely to argue ‘no’. But the same study cited above also compared improvements in jump height and maximal strength, concluding that ‘the evidence indicates that strength changes are specific to the training modality, and the choice between free-weights and machines is down to individual preferences and goals’. A further study looking at improvements in athletic performance, measuring markers such as velocity and sprint capacity also found no meaningful differences between training with machines versus free weights.
Does this mean you should ditch free weights altogether? Steady on. Most of the espoused benefits of training with barbells and dumbbells still ring true, especially if you’re pursuing strength and mastery over movements that require you to efficiently use multiple muscle groups simultaneously, such as squats or deadlifts. But if you’re ignoring machines altogether, you’re probably leaving some gains on the table, and— to cut to the core of the question— if you walk out of the gym simply because there’s nothing but machines available, you’re leaving all of the gains on the table.
Best Machines To Use in The Gym
Dumbbell rack empty? Squat racks full? Plug in to the matrix and take some of these machines for a spin instead.
The Cable Stack
You can replicate a large percentage of free weight movements with the right cable set up, and in some instances even make them more effective. Legendary strength coach Charles Poliquin was famed for saying that cables are simply 'redirected dumbbells'.
Hamstring Curl Machine
The hamstring curl machine allows you to hit your hammies in isolation, meaning you can hit them hard enough to grow without impacting other parts of your body such as your lower back or spine.
Chest Press Machine
If you find yourself without a spotter the chest press machine is a formidable alternative to the barbell bench press, allowing you to still push your limits, without fear of being pinned.
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