The Ultimate Gym Equipment Resource GuideAre you overwhelmed by the vast selection of gym equipment on the market today? When you walk into the gym do you have a difficult time choosing from the assortment of confusing looking weight training equipment? Or how about the long standing debate on what type of weightlifting equipment is most effective…free weights or weight machines? Few issues in the weight training community have been argued more over the years than "Which type of gym equipment is most effective?" The truth is that both have their advantages and disadvantages. The good news is that you don’t need to choose between the two, and in fact you should include both in your routine in order to achieve optimal results. While there are differences between the two, both types of weight training equipment are effective at building muscle and developing strength. Advantages of Free Weights
Flexibility - Free weights are the most versatile type of gym equipment, and can be used to perform a wide variety of exercises for all muscle groups. For example, with a simple set of dumbbells and a weight bench, an effective full body workout routine can be executed. Free weights also allow you to make minor adjustments to suit your individual body type which can make your workout more comfortable and help to improve results.Increased Metabolism – Free weights often utilize multiple muscle groups to complete the desired exercise. This works to increase your metabolism because you exert more energy, which uses up more calories, and burns more fat. Improves Overall Conditioning – Free weights engage additional muscle groups to the primary muscle being targeted. The added benefit here is that the use of these additional muscle groups helps to stabilize your body in order to execute the exercise and improve your balance, coordination, and overall conditioning. For example, when you perform a standing dumbbell curl, you are targeting your biceps. However, in addition to your biceps you are also using your abs, lower back, legs, and triceps to stabilize your body and maintain balance. Disadvantages of Free WeightsRisk of Injury – Unlike some other types of gym equipment, free weights don’t force you to use the proper plane of motion. This can leave you vulnerable to developing bad habits such as poor technique. Lifting heavy weights with improper form can expose you to a greater risk of injury. Have you seen the YouTube video of the weightlifter getting trapped underneath the barbell when trying to perform a bench press with too much weight…? After viewing this, I’m sure you’ll agree that it’s always a good idea to use a spotter when lifting heavy weights.Weight Restrictions – If you are experienced in weight training, but don’t have the benefit of having a spotter or workout partner, another major disadvantage to using free weights is that once you get to a certain level of strength (training plateau) it may be difficult to realize additional strength and fitness gains. This means that you will need to increase the amount of weight you’re lifting to realize additional gains. This could expose you to greater risk of injury and make it more difficult for you to progress. More Time – Using free weights can often add more time to your workout routines. For those of us that are pressed for time, this can be a disadvantage to using free weights. For example, adding or removing plates in between exercises often takes up more time than simply adjusting the pin on most weight machines. This is especially true if you are using adjustable dumbbells and having to stop to change the weight amount in between exercises. Advantages of Weight Machines
Safety – Most weight machines have built in safety mechanisms which will limit your risk of injury. Also, since you are limited in the range of motion and you don’t have to balance the weight by using stabilizer muscles using weight machines will allow you to lift heavier weights than free weights. This is why machines are often the preferred choice of gym equipment for beginners.Encourages Good Technique – Weight machines limit the range of motion to the exercise that you are performing and encourage proper form by forcing you to use the proper plane of motion. As a general rule, weight machines are typically better for beginners because it allows you to learn the proper movement of an exercise. Once you are comfortable with the movement, you can then apply what you have learned to utilizing free weights in your routine. Ease of Use – Many weight machines have instructions and diagrams printed right on the equipment. But for the most part, all you have to do is select the amount of weight you want to lift by inserting the pin into the weight stack and away you go. Because you don’t have to add or remove heavy weight plates in between your exercises, using weight machines in your workout can often reduce the time it takes for you to complete your workout. Muscle Isolation – Contrary to free weights, most machines allow you to isolate a particular muscle group without calling on additional muscle groups to stabilize your body during the range of motion. This is especially good if you are looking to add definition or tone a specific muscle group like the biceps or lats. Because you can focus on specific muscle groups without engaging weaker stabilizer muscles it is often possible to lift heavier weights and realize bigger gains in your fitness level. Disadvantages of Weight MachinesPrice – If you are looking for home gym equipment and are on a budget and are limited on space, weight machines may not be the best choice for you. Depending on the unit, machines can be very expensive and take up a lot of room.Restricted Use – Many weight machines are designed for a specific exercise or movement. Also, as previously mentioned the targeted muscles are isolated when using weight machines. If you are looking for a full body workout or want to improve your overall conditioning, weight machines alone do not develop core strength and conditioning because they don’t utilize stabilizer muscles. Muscle Imbalance – Because machines can isolate certain muscles, you don’t need to work as hard (as you do with free weights) to balance your body to complete the exercise. It is possible that this can lead to unbalanced strength development and leave you prone to injury. In some very extreme cases this can also create differences in the tone or size of your muscles. One Size Does Not Fit All – Weight machines do not take into consideration your individual body type or make-up. The range of motion that you may be asked to perform on a weight machine may not be comfortable for specific body type. For those that are very large, or very small it may be very difficult to position your body comfortably on the machine in order to complete the exercise properly. In order to get the most out of your weight training program, a good combination of gym equipment is highly recommended. This includes free weights, weight machines and cardio equipment. For specific information on various types of gym equipment, here is a list of weight lifting equipment that will be discussed in greater detail on this site (if you are looking for information on a specific piece of gym equipment that you don’t see here, feel free to let us know and we will do our best to provide you the most up to date information). Types of Weight Training Equipment• Weight Bench• Barbells • Weight Plates • Collars • Plate Loaded Machines • Weight Stack Machines • Smith Machine • Power Cage • Exercise Ball • Cable Machines • Gym Flooring All About Dumbbells
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