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Advantages:
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Ideal for beginners due to guided movement:
The machines are designed to assist the user in maintaining the correct movement by guiding the exercise path. This makes them perfect for first-time exercisers, as they minimise the risk of technical errors that could lead to injury. Furthermore, they allow you to learn the fundamental movements without the need for in-depth knowledge of lifting techniques. -
Reducing the risk of injury:
Thanks to their stable structure and controlled movement, the machines help to avoid incorrect postures or abrupt movements that could stress joints or cause muscle damage. This is especially useful for people undergoing rehabilitation or with previous physical problems. -
Perfect for isolating specific muscle groups:
One of the great advantages of machines is their ability to concentrate effort on specific muscles, eliminating the intervention of other muscle groups that might 'compensate'. This is particularly useful for those who want to develop a specific muscle or improve a specific area of their body. For example, a quadriceps machine allows you to work directly on that muscle group without involving other districts such as the buttocks or the muscles at the back of the thigh.
Disadvantages:
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Limit natural range of motion:
Although the machines guide the movement, this is often done on a predetermined track that may not correspond to the body's natural range of motion. This can lead to an artificial feeling during exercise and, in some cases, inefficient use of muscles. In addition, constrained movements may not fit all builds perfectly, further limiting the effectiveness of the workout. -
Less involvement of the stabilising muscles:
Unlike free weights, machines do not require much work from the stabilising muscles, i.e. those muscles that help maintain balance and control during movement. This means that while machines are useful for isolating muscles, they do not contribute as much to the development of functional strength or coordination. Consequently, the transition to free weights may be more difficult for those who have only ever used machines.
Ultimately, machines are an excellent option for starting a training programme or for safely working on specific areas of the body. However, for a more complete and functional workout, it is important to also consider using other modalities, such as free weights or free-body exercises.
Free weights: Pros and cons
Advantages:
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They promote functional and natural movements:
Free weights, such as dumbbells, barbells and kettlebells, enable movements that mimic everyday activities or sporting gestures. This makes their use particularly useful for improving strength and coordination in a functional way, improving the ability to cope with the physical challenges of everyday life. For example, a lunge with dumbbells mimics the movements involved in climbing stairs or lifting objects. -
Involve several muscle groups simultaneously:
Unlike machines that isolate muscles, free weights require the simultaneous participation of several muscle groups, including stabilising muscles. For example, a barbell squat involves not only the quadriceps, but also the glutes, core, back muscles and even the shoulders to maintain balance and control of the movement. This helps develop a more complete and functional strength. -
More exercise flexibility:
With free weights, you can vary your exercises practically endlessly, adapting them to your goals and experience level. In addition, free weights allow greater freedom of movement than machines, allowing you to perform exercises in different planes and angles, customising your workout to your specific needs.
Disadvantages:
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They require good technique to avoid injury:
The absence of a guided movement means that you have to maintain control and correct posture during each exercise. This means that, without proper technique, the risk of injury increases. For beginners, it is advisable to start with light loads and have an instructor follow you to learn the correct form. -
They can be intimidating for beginners:
Entering a weight room and being confronted with barbells and dumbbells can be daunting for beginners. (If you are a beginner or are afraid of tackling your first workout, we recommend reading our article 'How to prepare for your first gym workout'. You'll find useful tips for gaining more self-confidence and coping better with this new experience).
Lack of familiarity with the movements and fear of making mistakes can be a psychological obstacle. However, with time and practice, free weights become a valuable tool for any level of training.
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