Why we use free weights instead of machines

Let’s begin with, muscle activation. Free weight exercises require greater muscle activation, as they engage stabilizer muscles to control and stabilize the weights. This results in more comprehensive muscle development compared to machine exercises, which often provide support and limit the involvement of stabilizing muscles. The issue? Your joints are made to stabilize themselves while exerting force. 

Free weights also allow for a greater range of motion compared to machines. This in turn, enhances flexibility and joint mobility, contributing to better overall movement and performance. Look at neck-stretching rings for a good example of what happens when a joint is stabilized in one plane of motion while free to move in another. You will find most women need to keep these on forever because the neck becomes too weak to move. 

Free weight exercises closely mimic real-life movements. In todays culture, we spend most of our time hunched over throughout the majority of the day. As a result, our limited movement patterns become fixed not only resulting in pain and susceptibility to irreversible conditions BUT ultimately your body does not know how to do basic movements anymore. Promoting functional strength that translates into daily activities and sports performance is more critical than ever. We need to use our body the way it was meant to move. By engaging multiple muscle groups and requiring coordination and balance, free weights help develop strength that is applicable to a wide range of tasks and movements.

While using these weights, we are almost always engaging the core muscles as the body must stabilize and balance the weights. Why is this important? Because it leads to improved core strength, stability, and posture, which is crucial for overall strength and injury prevention.

There is also a wide variety of exercises and movement options available. Different types offer versatility in targeting specific muscle groups and training different movement patterns. This variety helps prevent boredom, promotes muscle adaptation, and allows for customized workout programs.

Lastly, free weight exercises require greater skill and coordination, as they demand proper form and technique for safe and effective execution. Mastering these skills enhances body awareness and control. Should we slip on that Minnesota ice, we will likely experience the art of falling seamlessly, moving with grace and fluidity even in moments of unexpected descent.

So, why do some gyms have so many machines and a few free weights? 

Behind the scenes of gyms, many have a deeper motivation. It's not just about safety; it's about maximizing profits through cost efficiency. It’s cheap to employ unskilled labor to operate machines. It’s another to hire a highly-paid and skilled strength coach to instruct several people how to squat safely and properly. Offering personal training on these machines generates high profits with a small investment. 

Instead, find a skilled strength coach. Embrace the mastery of fundamental movements that serve as both exercises and essential life skills. Execute them with precision and excellence. Challenge yourself by increasing weights, speed, or incorporating them into dynamic combinations. Push your limits and allow your coach to evaluate your progress. Compare your current performance to your previous achievements. At this point, you're truly onto something transformative and empowering.

Once you know the difference that comes from utilizing your own body’s capabilities, the progress will be astonishing.