There’s a lot of debate about weight machines in the fitness world. Some people gravitate towards them because they seem a heck of a lot easier than cranking out some reps with a pair of dumbbells or a barbell. Others (especially some trainers) say that they’re not the best exercise tool for everyone, since they tend to work muscles in isolation, rather than with the kinds of compound, total-body movements you can do with free weights.
In fact, trainers generally agree that a well-rounded strength training program shouldn’t rely solely on machines. But that doesn’t mean there is no place in your lifting routine for this type of equipment. In some cases, weight machines—which guide you through exercises and come with adjustable levels of resistance to make it harder or easier—can be a good choice, and actually a safer bet than slinging around heavy hunks of metal without knowing (or feeling familiar with) the correct form or range of motion of a given exercise.
Wondering if weight machines are right for you? Here’s everything you need to know—plus, how to get in a full-body workout with them, if that’s what you’re after.
How weight machines can help new lifters
If you’re new to the gym and not able to work one-on-one with a trainer, machines can be easier to learn on your own, Chris Gagliardi, CSCS, certified personal trainer and group fitness instructor, tells SELF. “The machine only moves in one direction, so it’s hard to do it wrong.” This limited motion can be especially helpful for anyone who hasn’t developed much core strength or muscle coordination yet. “Free weights require more stability and mobility, and coordination and balance,” says Gagliardi.
Machines can also help to “reduce the amount of stress on certain joints during exercise,” Joel Okaah, CSCS, tells SELF. “This can also be beneficial from a safety standpoint when someone is first learning how to train under load.” The little assist you get from a machine that moves in a specific way can be a guardrail, of sorts, to keep your form in check and keep you from putting too much pressure on the wrong body part.
At a big-box gym, there are usually also photo instructions attached to the machine, “so you can look at it and figure out what you’re supposed to do,” Gagliardi says. These pictures can also help you adjust the seats, pads, or height properly. Then all you have to do is choose the right weight (you can always start conservatively, and then up the weight if it’s way too easy) and get started.