Fixed Resistance Machines vrs Free Weights

If you have ever gone to a gym you will likely have used both fixed resistance machines and free weights (otherwise known as dumbbells). I often get asked which is better, and I always say its not a simple answer it depends on a variety of factors. So today I will go into those factors. Fixed resistance machines vrs free weights – which is better?

Experience Level

If you are new to the gym, or at least knew to training with weights, you should definitely start with the fixed resistance machines. They are the much safer option. Unlike with dumbbells or a barbell you can’t lose control of them (as easily) and drop them and/or hurt yourself. So build your technique and confidence with the fixed resistance machines first.

Results

If I was judging purely on results I would always pick free weights. The fact that you have to control them yourself (rather them being fixed path) means you engage a lot more muscles. Including a lot more core muscles. For example a weight squat will engage a lot more leg muscles as well as a lot more core and back muscles than a leg press machine.

So I think it should always be the goal of any weight trainee to progress to free weights at some point. Your muscle recruitment and therefore results in terms of more functional training and muscles and calories burned will be more.

Type of Exercise

Some fixed resistance are better than others. For example I would always pick a dumbbell chest press or bench press over the chest press machine. However the difference between each wouldn’t be huge. However (as mentioned earlier) there would be a big difference between the squat and the leg press.

Its also good to have a couple of options what exercise you could do in order to work a particular body part. For example if all the benches are busy in the weights area, you could have the resistance machine chest press as your back up option rather than wasting time waiting or missing it altogether.

Conclusion – Fixed Resistance Machines vrs Free Weights

If it’s a straight choice between fixed resistance and free weights, free weight win every time. So using them should be your ultimate goal. But the anti-fixed resistance ‘snobbery’ that some gym users and trainers have is not helpful. They are very useful in terms of gaining experience and learning weight training in a safe way. So by all means start there and work towards using free weights when ready.