5 Reasons Why Free Weights and Bodyweight Exercises Are Best
Arthur Jones, inventor of Nautilus fitness equipment passed away recently at the age of 80.
Arthur Jones was the founder of modern-day exercise; he had an incredible ability to create the interface between man and machine by incorporating biomechanics into exercise equipment. (from Nautilus VP Greg Webb)
I have no argument that Jones revolutionized exercise equipment and health clubs. I would make the argument though that the advent of exercise machines has set the fitness industry back, not forward. Machines give the illusion of offering an element of specialization, safety and user-friendliness, but we simply can’t duplicate human movement in a machine - no matter how well-designed.
Here are 5 reasons why dumbbells, barbells, body weight and cables will always rule.
- Brain-muscle connection
Free weight and body weight exercises promote neuromuscular development due to the fact that you have to balance the weight – keeping it steady in a free range of motion. - Free weight and body weight exercises are far more functional
This means they translate better into daily activities. For example, lying on your back to perform a leg press does nothing in terms of carry-over into daily life. - On a machine, you are conforming to the movement of the machine, not vice versa
This is counterintuitive for facilitating effective, efficient movement as free weights allow for the subtle and necessary changes in joint positioning. - Machines can INCREASE the risk of injury.
By continually moving a weight in a fixed motion, you can potentially risk overloading joints. While this can also occur with free weights, the movement profile of a machine exacerbates this effect. - Free weights are cheaper and take up less space
You can build a home gym with limited square footage built around dumbbells, barbells and a bench.
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I totally agree. Exercising on your own is always better than joining a gym or using expensive equipment.
ReplySince i started doing body weight training, my strength has vastle improved at a super fast pace. Check out my blog at www.wst-training.blogspot.com if interested.
Dan
ReplyNice list!
To push back, though, machines can make working out more fun, specially some of the Nautilus machines. And, it takes guidance to use free weights - at least, my trainer needs to work with me for me to understand how to do a free weight exercise the right way.
ReplyI agree, but there are exceptions. I've been lifting for over 20 years and having to work through various injuries has shown me the value of using machines. When recovering from a back injury, for instance, machines will allow you to continue training without causing undue stress on the back. This allows your injury to heal while maintaining your fitness level.
ReplyI feel the bottom line on resistance exercise is, "Just Do It!" That said, I use a variety of exercise options, including free weights, bodyweight, Medex, etc. Of course, unless you are wealthy, it's unusual to have fitness center type machines in a home gym, and an excellent workout can be done without them as Jim said.
ReplyArther Jones was an unusual guy to say the least! He lived just south of here and had a huge influence not only because his exercise equipment spurred the fitness center business in this city, but because I met Mrs.J at 'his' club :-)
To quote Arthur,"They used to call me crazy, but when I became wealthy, they call me eccentric!"
I agree with Dr. J - something is better than nothing give our sedentary lifestyle. But this is a great post that makes some excellent points. Thanks.
ReplyMachines are great for beginners because of the safety aspect.
Also, it's rare I see anyone squatting or deadlifting correctly. These are quite difficult to get right and if you try at home without instruction... well... not a good idea especially if you're trying to shift some serious weight.
Also, at home, it can be difficult to hit failure without a spotter (although we can overcome this will drop sets which are excellent)
In theory, all those points are correct. In practice, machines have there uses.
If you plan to work with free weights at home, install a big mirror so you can check your form and preferrably, do it with a friend so you can spot for each other.
Either study in minute detail from a video or better still get a good instructor to show you proper form, especially before attempting anything heavy.
Sloppy form is a really really bad idea :-)
Just my random thoughts.... excellent post.
Cheers
ReplyMike.
I would so rather use free weights or not weight at all as compared to machines, but being a personal trainer, some people need to start out using machines until they get stronger and the form correctly!
~Angie
Replywww.womensdietandfitness.com
Free weight require that you balance the weight, bringing stabilizer muscles into play. You could also take it a step further and say that dumbells are superior to barbells.
ReplyVery good point Mike. I should emphasize that learning the correct movement pattern of any given exercise is paramount.
I also agree with those that argue that something is better than nothing. Machines do have their uses - I feel they should be adjunct and secondary roles to more functional free/body weight training.
ReplyIt would be awesome to see an article here about some of the things that you can do with free-weights and what beginners should do. I think most people that choose a machine overa free weight do so simply because they don't know what to do.
ReplyHi Angie,
Thanks for your input. I have to say I'm skeptical of this mentality. When I first began training and working in fitness centers, this was the prevailing wisdom - always start beginners on machines. It's not that I think this is incorrect or unwise, but from my experience showing people how to properly squat and perform basic free weight exercises right away hastens their progress. I found when I took them through mostly machines, they did not progress as quickly - they had to "re-learn" when we branched into free weights, even though they were a little stronger. I think the key is getting their form right first - even if you add no weight. To me this is more valuable than feeling a good "burn" on a chest press machine. This way, you can also detect postural deviations or asymetries.
I should also clarify that I think back exercise machines (pulldowns/seated rows) have a little more merit as the body weight exercises are more limited.
ReplyFantastic idea, Ashley! I think to truly apply the outlined principles, it needs to be taken a step further. I'll put the idea out there and see if we can't get a follow-up piece on what you've mentioned.
Replyvalid points. one thing machines try to do is help you with form, which SHOULD lead to less injuries. i happen to love free weights because they help with my secondary muscle groups. having to balance a 50 lb dumdbell in each hand while benching is way different than using a smith machine. like you said, it helps with more natural movements as well.
ReplyThat reminds me.... nothing to do with this post exactly but interesting anyway.
When we only had 44lb dumbbells max, all the guys aimed for 12 reps bench press with those and it seemed a big struggle. When the gym got some more in, up to 66lb, everyone was pressing the 44's no problem! :-)
(I'm talking about a fitness gym here by the way, not a body building gym)
Some strange psychology at work there!
Mike.
ReplyWhatever gets people working out is a great thing. I like to workout at home using free weights. I use an old cooler as a bench for the bench press. It's cheap and it gets the job done. However, folks that dig machines are doing what's right for them. Exercise is great rather you use free weight, machines, or mix it up.
ReplyI agree, however if you are inexperienced in the gym the machines are a good way to begin an exercise program. Machines offer comfort and support so that you can master the movement. Once you have the movement down and have established some core strength, it’s definitely a great idea to incorporate free weights and functional training. This is a great Blog!!
April
Replywww.ptfinders.com
Go down to the gym. You'll see the bench press getting thrashed, but squats are rare, and deadlifting almost never seen. Guys put silly weights on the bench and end up busting a shoulder.
ReplyI used to sell home gyms and I think they are a pretty good option for beginners and people who are new to strength training. I've always had better luck with free weights though...probably because they engage more muscle groups and let you move in 3 dimensions.
ReplyI am a strong believer in free weights as it creates your body to do the motion and not the machine. If you use machines they will do the motions for you.
ReplyYeah spot on. I feel if folks are body building, rotator cuff training is a must. For me, well, I don't bother because I'm only doing fitness stuff and there are only so many hours in a day :-)
Amazing as well how many guys totally ignore their legs! They do loads of upper body stuff and end up looking like arnie with sparrow legs :-)
Cheers
ReplyMike
:-) Too much testosterone. I work out at home now with dumbbells. I miss the social side but home workouts suit me much better. Less time and I can do intervals and endurance work outside and get the all important sunshine. Plus I hated the air conditioning :-)
Mike
Replyps. Squats and deadlifts rule :-)
ReplyI have old injuries that have kept me out of the gym - my pain level means I look like a grandfather with even the lightest weights - people are just waiting for the benches since my reps are super slow. I am so embarrassed I just stay home, and now I'm really weak. The extra strength would help me support my injured back if I could attain it. My house is small, so I've always thought about using free weights, now this post has me encouraged again. But I've never had good technique, and it seems like I always make my pain worse (even working with two trainers - they seem to get impatient.) - I don't like taking pain meds.
Is there a web link to a good, gradual free weight regimen you guys would recommend?
ReplyYou could adapt the body-for-life program by Bill Phillips. The basic program is easy to follow and you could adapt it for the exercises without going to the extremes of the program which is for body building. I like the simplicity of it.
Also you would need to bother with the supersets.
If you know the correct techniques then practice practice practice in front of the mirror without weights till you get it right.
Actually, squatting is a totally natural movement--just ask anyone to sit down on a chair and they generally do a perfect squat. If you show them and then ask them to do it--well--looks like they're constipated or something.
I had a bad back injury too. It still isn't right but gives me no trouble apart from lack of flexibility. Folks will tell you... ooooo don't do deadlifts and other such bad advice. You DO need to be extremely cautious but on the other hand if you don't strengthen, then the lower back will get weaker and weaker!!
Start VERY cautiously and build up. I did and now use 20Kg dumbbells for my dealifts. My technique isn't great because I said---the lack of flexibility. I think there's a trapped nerve that is constantly pulling my hamstrings tight. It doesn't matter how much I stretch them, they always tighten back up.
Anyway, as I said, it's not a big problem. I can even do sprints now which were impossible for many years because if I ran, then I would get all this pins and needles down the back of my legs which was disconcerting.
Good luck with the weights. TAKE IT SLOWLY and please read my disclaimer!!!!!!! :-)
If you want to talk it through some more, you can use the contact form on my website (click where it says "passion for health" at the top of this comment.
Cheers
ReplyMike.
oops "wouldN'T" that should be :-)
ReplyI don't think ALL guys ignore their legs, but a lot of them do. I find that for me, being a woman, leg work is pretty easy and I can lift a lot. I love squats and deadlifts, but I also love doing rows using a bench and some 20 lb weights. They work your back like nothing else.
ReplyCan someone recommend good free weight exercises for hamstrings, quads, and glutes? I can't perform squats with enough weight to challenge those muscles due to chondromalacia patella that gets markedly worse with any weight-bearing exercise that puts the stress downwards on my knees. I currently work my lower body on machines and upper with free weights, which seems to work. However, when I go home, I'd like to get free weights to use at home.
Any suggestions?
ReplyThis is a tough one... the best way to work all 3 are obviously compound exercises like squats/lunges/step-ups. Some body weight exercises you may want to try:
One legged deadlift: This hits the hammies really nicely along with the glutes. On one foot, spine neutral (gentle inward curve) and core muscles engaged (think about "stopping the pee" and "bracing" your abdominal wall). With both arms out in front of you, lean forward (the other leg will swing straight back like a pendulum. Do 8-12 to start and then continue.
You may also try split squats - 1 foot supported on an elevated surface, bring the front leg down (but don't let the knee comre forward. See if this bothers your knee - play with the range and find the happy medium where you feel it in your quads but not in your knees.
Another good one to hit the posterior is bridging. Lying on your back, knees at 90 degrees, push your pelvis up by using your butt and hamstring.
Hope that helps - I'll look for some pics of the exercises
ReplyI can't see straight-legged deadlifts or romanian deadlifts being a problem for you and glutes would be easy enough to target with rear leg raises. Quads are going to be the problem without knee pressure. Hard to say without knowing how much your knee can take.
Standing lunges might work for you for quads (not the power lunge--I mean the one where you step forward into position before performing the exercise) because the knee would be at least 90 degrees or greater at all times.
What about using light weight or no weight squats to build the knee up and go from there?
Another idea would be a restricted squat where you only go down half way or so? Just an idea.
Have you seen a physiotherapist? I think that might be a good idea. Have you still got any army contacts you can use for that. I hear the army has the best medical services.
Just some random thoughts :-)
Cheers
ReplyMike.
I too believe that bodyweight exercises are a wonderful tool for improving the overall health of an individual. The most important factor to bodyweight exercises is the convenience. They can be done anywhere at any time. This factor alone makes individuals more likely to actually do the exercises regularly, which is one of the most important aspect.
www.streetworkout.com
Replywww.streetworkout.com/blog
Thanks, I'll try those. Squats can work if I keep it far from 90º; I can't use much weight and I have to stop if it hurts. That's what I get for eight years of running around with on flat feet with 50+ pounds of rucksack/gear added on!
I like the split-squat and one-legged deadlift ideas...I'll try them at the gym tomorrow am and see how it goes. One of my challenges is that my quads are very strong (I used to run up mountains for fun and I've managed to keep them in pretty good shape with a low-angle elliptical trainer with cranked-up resistance), and it takes more weight to really challenge the muscles than my knee can take. I'll definitely see what I can accomplish with your suggestions...never would have thought of those.
Thanks, guys!!
ReplyI had no idea!
Thank you for this.
ReplyUsed to use 50lb. freeweights for the bench, but my shoulders have gotten so bad that I find using machine weight (where the start of the lift is 2-3" above my chest), doesn't aggravate that old familiar pain.
ReplyFree weights versus machine weights. No contest... Free weights. I see people that are all jacked up from machines, they bend over to pick up a 2lb object and their back is hurt, Or their shoulder. I think this is becuase they are not lifting the weight as nature intended. they are not building the connecting muscles and core muscles that help to avoid injury. If you are out shoveling are your knee's locked and your back stationary? NO! you are using a combination of majoir and minor muscle groups in sequence. Machines may give you better isolated results, but overall your body is not in that good of shape. Variety is the spice of life and excersise. Free weghts with a natural full range of motion mixed with Core training is the ultimate "Fitness" work out. You will not just look stronger, you will actually be stronger. As far as form versus weight, start off with a weight you can control and work your way up... agreed that if you try to go for the 50lb dumbells right off the bat you will be hurt. Common sense. Don't be in such a rush, do it right. And forget anyone that can't wait for you to complete routine, you are paying to be there.
ReplyHey guys
I started out on machines, to break me into the gym, give me ideas and get my body use to working.
But after the initial introduction I hit bodyweight and Freeweight exercises, increasing my strength and muscle gain dramatically.
I think machines are useful for introducing people to weight exercise, but not as a weight exercise, if you follow me. 4 weeks max.
Reply