Machine vs Free Weights

Looking back at the first time I went to the gym to work out, I can honestly say it was an overwhelming experience. It was at the local gym and I was 16 years old. I remember walking into the gym, looking around and thinking to myself “where do I even begin?” There were so many different machines, plus all the free weights. Add to that, the amount of people in the gym, and my anxiety was getting high. With no direction of my own I figured I would just observe what everyone else was doing. I assumed that everyone in the gym was more knowledgeable than me and I started to mimic their workout regime (wrong move!). For some exercises I used machines and others I used free weights. I had no idea what the pros or cons of either were. I was completely clueless. Today I’d like to pass on some basic information about the different uses of the two types of equipment.

When to use the machines vs. free weights?

Every piece of equipment in the gym has its place in a workout program. Whether it’s a big portion of the program or a small one, a workout program is like a puzzle. You need multiple pieces of equipment in the gym to complete the full picture. However here is my disclaimer, personally I am not a huge fan of machines and most of the time nowadays I only use them as a place to hang my towel. That being said, there is still a time and place machines can be beneficial in a workout program.

Let’s discuss who should be using machines, when and why

Why Machines

If you are new to working out and don’t have the means to get proper training instruction then using a machine would be most valuable for you. Machines allow you to perform exercises with minimal knowledge of the actual movement. They have a fixed range of motion (ROM), as well as a controlled weight system which minimizes the risk of inquiry by possibly moving in an incorrect way or potentially dropping the weights. Machines are designed to target specific muscles by only allowing movement in a particular way. They are also important from a rehabilitation stand point because they limit the activation of stabilizing muscles and allow a greater focus on the targeted muscles.

Why Free Weights

Just like machines are beneficial for beginners and rehabilitation purposes, free weights have their place in a training program as well. Using free weights helps target more muscle groups than just the one you are training. Free weight exercises activate stabilizer muscles and improve the musculature of the core. They also allow for a more natural ROM. Free weights recruit more muscles fibers during an exercise than a machine would. This not only improves the targeted muscle strength but it also improves the strength of the stabilizing muscles. Stabilization strength is very important for hockey players because it is what allows us to have better balance and more controlled movements on the ice. Using free weights doesn’t restrict our movement to a fixed range. The freedom of ROM allows us to perform certain exercises with more speed and power (like the hang clean or dumbbell snatch).

Free weights play a very important role in hockey workout programs. However please remember training with free weights requires coaching because proper form is everything. Since hockey players are strength/power athletes we must train for these two aspects, and using free weights allows us to do this most efficiently.

Machines

• Useful to learn proper movements of exercises
• Effective a reducing risk of injury
• Help target and isolate certain muscle groups that can be beneficial for rehab

Free Weights

• Recruit more muscles fibers that help strengthen our stabilizers
• Allow performance of speed and power exercises like hang cleans or dumbbell snatches
• Not limited to a fixed range of motion (more freedom with the exercise)

The next time you go workout make sure you have a goal in mind because it will help you know which type of equipment should be incorporated into your workout plan!