Machines versus Free Weights/Cables

Many people believe that using machines when exercising allows them to push more weight, isolate muscles better and make greater increases in strength. A recent 2008 study compared three groups of individuals over a 16-week period. One group used fixed resistance training (machines) for the entire study, the second group used free-form resistance training (free weights and cables), and the third group was the control group (no resistance training). At the end of the study, the group that used free-form resistance training had increased strength 115% over baseline, compared to a 57% increase in strength for the fixed resistance training group. In addition, the group using free-form resistance training had improved balance 245% compared to only a 49% improvement for the fixed resistance training group. If you find that you rely on machines for a lot of your exercises at the gym, try switching things up with free weight exercises or cable exercises instead. That just might help you break through to greater levels of strength and improved balance!