How To Choose Between Free Weights, Machines, Or Bodyweight For Best Results
- Jan 9, 2025
- 4 min read
Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC.
As mainstream as strength training has become for both men and women, there still lies quite a bit of confusion about what equipment is best to get the job done. You might be wondering this yourself, especially if you’ve just started your fitness journey or are still considering taking that step into the gym. If the idea of using equipment seems daunting, let this give you some clarity in choosing the best method for you based on your personal goals, experience, and preferences.
Training with free weights
Examples: dumbbells, barbells, plates, kettlebells, sandbags, medicine balls, slam balls, etc.
Pros
Versatility and more freedom with ranges of motion
Improved balance, stability, and coordination
Builds functional strength
Better mimics real-life scenarios in all aspects of training
Cons
Heavily requires proper techniques to avoid injury
It can be intimidating for beginners
Who are free weights best for?
Training with free weights may be easier for intermediate and advanced lifters, but they are optimal for everyone to varying degrees as this training modality has the best carry-over into real-life situations to gain and maintain functional strength and recreate real-life scenarios to avoid potential injury, especially as one ages. They also provide a ton of variety and options for progressively training strength and resistance. All of my clients work with free weights in some capacity, whether it’s day 1 or day 1,000.
Training with machines
Examples: cables, leg press, hack squat, seated chest and shoulder press machines, leg extension machine, leg curl machine, calf raise machine, preacher curl machine, etc.
Pros
Easier to learn and use for beginners or elderly populations
It can be utilized for those coming back from post-surgical or post-injury rehab
Targets specific muscle groups by isolating individual muscles
Provides stability and controlled motion for better muscle isolation
Cons
Limited range of motion for functionality, often requiring more expensive and specialized equipment that provides more and various options
Less functional and dynamic when compared to free weights
Who are machines best for?
Depending on the individual and their unique situation and circumstances, training with machines can be an appropriate starting point for beginners or a helpful option for those rehabbing an injury. Machines are also often ideal for those looking to isolate muscles (i.e., bodybuilders), reduce ranges of motion (i.e., due to injury), or increase time under tension (i.e., for hypertrophy goals) without sacrificing energy or risking further injury on stabilizing other body parts.
Training with bodyweight
Examples: pushups, squats, planks, handstands, lunges, pullups, inverted rows, etc.
Pros
No equipment required
Training can be done anywhere
Builds core strength
Can improve overall mobility
Scalable and adaptable for all fitness levels
Cons
Progression can be challenging for advanced strength goals
Limited options for isolating specific muscles
It can be difficult to maneuver with certain injuries
Who is bodyweight training best for?
Bodyweight training is beneficial for all, as we should be training our bodies to handle our body’s weight in different positions and through different planes of motion. However, bodyweight training alone is typically best for beginners connecting to their body mechanics, individuals specifically seeking functional fitness using calisthenics, or temporarily for those without access to more equipment.
How to choose for best results
Consider your specific goals, experience level, current capabilities, and resources.
Do you have basic functional goals or more advanced aesthetic goals? Do you have prior experience with resistance training, and if so, with what? Do you have hours per day or minutes to devote to strength training? Does going to a gym with more equipment availability or staying home with what’s available there make more sense for your lifestyle? What do you prefer to do?
Only you can answer these for yourself, consider the pros and cons of each as it relates to your situation, and then get moving! Ideally, you’ll use all three, to some extent, over time and in different life seasons for various reasons. A comprehensive training program that is attainable and sustainable for you is your best program.
If you have more specific questions or are looking for more guidance on training methods, I’m here for it! Reach out here or schedule a call with me here.
Kandis Joubert, Certified Personal Trainer & Nutrition Coach
Kandis Joubert is a NASM-certified personal trainer and nutrition coach, specializing in corrective exercise and fitness nutrition. She believes real transformation is multi-dimensional, and therefore founded Faceted Fitness LLC, where she uses a multi-faceted approach in helping other business owners and corporate professionals prioritize their health and preserve longevity to amplify their own distinct influence. Additional areas of expertise as it relates to human wellness include mobility and goniometric assessment, prehab and rehab, movement optimization, mindset, lifestyle change and adherence, and body recomposition.
