When it comes to getting the most out of your workout which is best, dumbbells or exercise machines? Well, then answer is, it all depends on your goals…. Watch the video to learn more or scroll down to get the highlights!
Dumbbells vs. Exercise Machines
Exercise Machines
Who machines might be best for:
- Beginners: Beginners might do well to start with the exercise machines as they build the integrity of their joints and tend
ons and build some muscle and coordination - Elderly: Exercise machines offer a safe setting for elderly exercises. When used properly the machines place the individual in the proper place of alignment and balance
- Body Builders: Body builders will often isolate specific muscle groups as part of their program.
- Rehab patients: Many of the pieces of selectorized equipment found in gyms have the ability to limit the range of motion of a given joint. This way a person can exercise within the safe ranges as their body repairs without risking further injury
Pro’s of Exercise machines:
- Move in a safe controlled range of motion requiring very little balance or coordination
- When set up properly machines set the body up in the correct alignment
- The moving cams and levers of the machine vary the resistance through the body’s natural strength curve – every muscle has stronger and weaker point throughout it’s own range of motion
- Muscle isolation
- Good for training heavy weight without a partner to spot you.
- Safer option for elderly, rehabilitative and beginning exercisers
Con’s of exercise machines:
- They don’t work many of the stabilizing muscles because the body is well supported
- Machines can be very busy during the gyms peak hours
- The exercises on these don’t often mimic the natural movements we make in our daily living activities (Think: shoveling, lifting heavy boxes from the ground to overhead, carrying groceries up stairs…)
Who might dumbbells (also known as free weights) be best for:
- Most exercise populations
- Body builders
- Rehab patients
- Athletes
Pros of using dumbbells:
- Allow you to use a variety of angles, grips and freedom of movement in many directions challenging the body
- Use stabilizer muscles to balance the weights
- Ability to do compound moves (exercises using both the upper and lower body at the same time) giving a big boost to the metabolism
- Can be done at home
- Lots of variety when creating a workout with free weights
- Less expensive than exercise machines
Cons of using dumbbells:
- Possibility of injury could be higher
- Must know proper technique
- May need a spotter/assistant when lifting heavy weights
The bottom line is that mixing up your workout with a variety of equipment will cause the body to be challenged in different ways. (Read more about changing up your workout to get results on THIS blog post) This will lead to better results and more functionality in your daily living activities.
I recommend that if you are a beginning exerciser and have a gym membership that you hire a trainer to teach you how to use the machines properly (Many gyms offer this as a free service to their members). Stay with the machines for a few weeks to let your body adapt to the new stresses you are placing on your muscles, tendons and ligaments before moving on to trying free weights. You’ll build confidence and stamina in a safer environment. I would also highly consider hiring a trainer for one or two session to help you get your form with the free weights correct on some of the basic exercises. This will accomplish two things for you
- It will give you confidence to step over into a new part of the gym – many women feel intimidated to go into the free weight area and using a trainer for a session or two will help bridge this gap
- Hiring a trainer will keep you safe and keep your momentum going toward a more fit and healthy you!
Check out my RESOURCES page to see my favorite tools for your workouts.