By Elena Voropay

Have you wondered which method of strength training is better, free weights or strength-training equipment? The truth is, each has its advantages and disadvantages. The choice depends on your level of experience and your exercise goals, and to some extent, your personal preference. An understanding of these factors will help you decide if free weights or machines — or a combination of both — will help you reach your goals.

The free-weight advantage

• You can fit the exercise to your body. Since there are no range of motion inhibitors, almost anyone can use free weights.

• With free weights, you can exercise anywhere and don't have to go to the gym in order to get fit and strong. Once you get accustomed to free weights and feel comfortable, you can design your own home gym easily and inexpensively.

• Free weights incorporate the stabilizing muscles that enable you to perform the movements you choose to make and may be more effective in producing overall muscular strength and power gains.

• Free-weight exercises tend to more closely match the movement patterns you're likely to need for specific sports and allow you to use your body in a more ‘natural’ way, simulating real-life movements more accurately.

• Free weights are more versatile — you can do a wide variety of exercises with a simple set of dumbbells. You can, for example, hold the weights with palms facing forward, facing your body, or facing the wall behind you. In doing so, you can do three different exercises that will work your muscles in different ways.

• Free weights tend to be inexpensive, are portable and take up little space.

The free-weight disadvantage

• Not knowing the proper technique for a particular exercise with free weights can lead to a greater chance of getting injured. If you don't know what you're doing, free weights can hurt you faster than get you fit.

• You must learn to balance the weight while exerting force. This can be difficult — and potentially dangerous — if you are lifting weights overhead.

• The isolation of specific muscles can be difficult. To target the muscle you want, you must use very precise technique.

• Free weights can be swung for momentum rather than lifted slowly and steadily, which works the muscles better.

• Training alone can lead to injury if you don't use proper technique.

The machine advantage

• If you're new to the gym, and without a trainer, machines are a safe way to go. Most machines have diagrams to help you with proper lifting form.

• Machines are generally safer and easier to use, an advantage for beginners learning a specific movement. They isolate the target muscles much better and are safer to use when you want to experiment with new or different techniques.

• Some machines are more efficient than free weights at isolating a specific muscle or muscle group. This is important when you're strengthening a specific body part or rehabilitating an injury.

• Machines ensure correct movements for a lift, which helps prevent cheating when muscle fatigue sets in. Futhermore a machine provides your with much better control and stability and requires less co-ordination and skill.

• Machine workouts can take less time because you can move easily from machine to machine. Changing the resistance is easy; you just insert a pin or enter a code.

The machine disadvantage

• Just like any well-meaning parent, the machine can get a little overprotective if used exclusively. Most machines involve moving a weight along a predetermined path, making it difficult to strengthen the stabilizer muscles. You will get stronger in only that one plane of motion, but your stabilizing musculature will not be challenged to the same degree as exercising without the confinement of a machine.

• Machines are much more limited, with most devices allowing only one exercise.

• Machines don't fit all bodies. If you are very small or very tall, the machines may not fit your size, and the exercise won't be mechanically efficient, leading to frustration or injury.

• Most machines are geared to the average-sized person, so if you're shorter or taller than average, you may find it difficult to use some machines. However, some companies have developed equipment that is scaled down to suit many smaller men and women.

• Machines get filled if the gym is busy. When your time is valuable, standing around, waiting for someone to get off the machine that you want becomes a hassle and a turn-off when you want to get in shape.

Generally speaking, if you are beginning a strength-training program for the first time, or have been away from your program for months or even years, then it's a good idea to try the resistance-training machines for the first 10 to 12 weeks of your program. This is a great chance to get your body adjusted without putting undue stress on your muscles and joints. Using machines may also be easier and less discouraging if you’re a novice, because free weights require some coordination to use.

Experienced exercisers may want to use free weights because of the additional training benefits they offer. But with that in mind, the combination of both free weights and machines can add variety to your workout.

If you are a health club member, be sure to ask a fitness instructor or personal trainer to show you how to use the free weights and machines properly. If you forget how, ask until you feel confident that you are using the proper technique to complete each exercise.

If you are exercising at home, be sure to purchase a weight training book or an exercise tape that outlines the proper technique to follow. Good technique is extremely essential if you want to reach your strength training goals, while avoiding injury.

Note that free weight and machines are not the only option you have when doing strength training. You can use your own body weight and it can be just as effective in resistance exercise. In fact, those traditional, ‘old-fashioned’ push-ups, pull-up, dips and sit-ups remain some of the best strength exercises. The only limitation here is a non-variable weight – it is harder to increase resistance like you can with dumbells. Another problem you may find that isolating muscles and muscle groups is virtually impossible when you fight gravity only with your body weight.