Rocket Magazine

The true goal of someone trying to trim down his waist should be to burn as many calories as possible. Therefore, free weights are usually the better choice because, for example, if you’re sitting down on a leg-press machine, you’re already burning fewer calories than you would be if you were standing. A lot more muscles are active in a squat than in a leg press. The same is true for a dumbbell chest press on a stability ball versus a seated-machine chest press. When a muscle contracts, it burns calories. So the more muscles you can get working at one time, the more calories you’ll burn. The more calories you burn, the better your chances for burning some chub.

I’ve read a few articles that claim that a machine-based workout is faster, but ask any of the clients I do circuit training with and they’ll assure you that that’s not the case. In fact, with a little creativity, the same dumbbells or barbell can be used for a series of exercises with no rest in between. No set of machines could keep up with that. Also, when doing a machine-based circuit workout, you run the risk of having to wait for someone using one of the machines. There are dozens of exercises that can be done with one set of dumbbells and a stability ball – no waiting or seat adjustments required!

Goal: conditioning, health, agility

Exercising to maintain an already healthy body can be a lot of fun. You don’t have to stick to any strict rules. Just mix it up! Using free weights most of the time will be better in the long run, since you’ll need to balance, stabilize and control the movements – all things that will keep your joints, agility and coordination in top shape. However, mixing in machines from time to time can provide a refreshing change of pace that your body will thank you for.

Most experienced lifters use a combination of free weights and machines. This is ideal. However, there are some out there who swear by only one or the other. It is possible to build a great body with either mode of exercise, but your muscles, tendons, ligaments and bones will be more thoroughly developed and balanced by using a combination of the two.

I have quite a few home-based clients, and I have set up all of their home gyms. There are countless expensive machines designed for limited space, but none can replace the versatility of a set of adjustable dumbbells, a stability ball and a mat. Total cost is $180 to $300-plus. If you want to get fancy, get an adjustable bench. And if you still want to spend $1,000 or more, buy a good quality cardio machine (elliptical machines are a great choice).

Bottom line: If you have lots of space and lots of money, invest in free weights first and then get a few machines. If you’re limited at all by space and/or money, stick with my earlier recommendations.

Are free weights more dangerous than machines?

Yes and no. Although free-weight exercises usually require more coordination than their machine equivalents, there are still important postural cues that you must be aware of in any machine exercise. Not all body types will fit the design of every machine, so you can sometimes be forced into bad postures or movement patterns by a machine. Also, some machines simply aren’t designed very well. Keep in mind that machines use pulleys and cables, so 50 pounds on one machine may not equate to 50 pounds on a similar machine. That being said, free-weight exercises almost always require more skill, so you’re better off sticking to machines if you really have no idea what you’re doing.

A quick note about spotters. Use them. Good spotters are not just handy for saving lives – a skilled spotter can mean the difference between a good rep and an ugly one, between going to total exhaustion and quitting, between a broken record and a broken bone. Even with some machine exercises, it can be a good idea to use a spotter.

When looking for a spotter, don’t just go for the biggest guy in the gym. Grab someone who really knows what he’s doing, such as a trainer that you feel confident in based on what you’ve seen. You may even get a free tip or two!Ã‚Â