Advantages and Disadvantages:

The free-weight advantage:

• You use what is called stabilizing muscles when using free weights. The movements you make may be more effective in producing overall muscular strength and power gains.
• Free weights are more versatile. You can do a wide variety of exercises with a simple set of dumbbells. This is makes it easy for my clients who work out at home.
• Free weights are portable, tend to be inexpensive, and take up little space.

The free-weight disadvantage:

• You must learn to balance the weight while exerting force. This can be difficult and potentially dangerous. And even when using light weight, doing techniques that require you to lift weights overhead create hazard.
• The isolation of the specific muscle you are trying to work can be difficult. To target the muscle you want to work you must use precise technique.
• Training with free weights alone can lead to injury if you don't use proper technique.

The machine advantage:

• Machines have a built-in control mechanism which makes it safer and easier to use. This is advantageous for beginners and those rehabilitating injury because it will help you maintain necessary control for the specific movement.
• Some machines are more efficient than free weights at isolating a specific muscle or muscle group.
• Machines ensure correct movements for a lift, which helps prevent cheating when muscle fatigue sets in.
• Machine workouts can take less time because you can move easily from machine to machine.

The machine disadvantage:

• Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles.
• Machines are more limited. Most devices only allow one exercise per machine.
• Most machines are geared towards the average-sized person, so if you are shorter or taller than average, you may find it difficult to use some machines. However, in today's gym, equipment is made so it is adjustable - you just have to adjust the machine to your size and remember the adjustments for next time.

When designing a program for you I will incorporate the advantages and disadvantages of machines and/or free weights. It is a good idea for beginners or those who have been away from their program for months or years to try the machines for the first 10-12 weeks of training. Doing so will give your body the time it requires to adjust without putting undue stress on your muscles or joints. Using machines may also be easier and less discouraging if you are a novice, because free weights require some coordination for use.

The combination of free weights and machines adds variety to your workout and is quite possibly the best workout design. Always use proper technique and form, this will prevent injury and provide maximum benefit for your program. After all that is what we are trying to accomplish!