Machines are NOT safer than Free Weights

     By Mark and Melanie Mogavero, CSCS

Who wants you to believe that selectorized fitness machines are safer than free weights? Simple. The companies that produce the machines and the fitness facilities spend all kinds of money on shiny new equipment. “But,” you say, “why would they offer machines if they are not better than free weights?” I am still trying to figure that out, but the biggest reason is that very, very few of these machines have the adjustability to allow everyone to position themselves safely, allowing for proper form.

Here’s an example. Let’s say one is going to perform curls for your biceps. and chooses to do standing dumbbell curls. During the motion, the ankles and knees are working to balance the body from side to side movement, the lower back from forward and backwards movement in addition to the shoulders, and the rest of the movement is taking place at the elbows as the biceps contract and relax. Which joint is placed in the most dangerous position? They are all working together naturally to minimize the risk of injury.

Now that same same exercise is conducted using a machine. Normally, the machine curl is performed from a seated position, so your ankles, knees, hips, and lower back are not involved. The upper arm is placed against some sort of pad that rests against the back of the upper arm, or triceps, to keep the body stationary. The only movement that is allowed to take place is at the elbow. This places all of the stress on the muscles of the biceps, and is quite effective in doing so if you can adjust the seat, handles (to allow for the length of your arms), and weight properly. The major problem is that all of the stress is being routed through one joint, the elbow. Is the joint able to handle this stress? Perhaps the machine forces one to reach forward with your upper body. This can place a tremendous amount of stress on the Thoracic Spine as the shoulders are drawn forward. The position that the machine has forced you into has removed and kind of distribution of stress, and placed it in one small area that may or may not be able to handle it.

          Notice how forward her shoulder are, and how it effects the posture of her back. 

Notice how the use of dumbbells places his spine and shoulders in a more natural and neutral position. 

The major problem concerning exercise machines is not really how they are manufactured. The problem is that we are all built differently. Different heights, weights, widths, hip structures, shoulder structures, inseams, etc. It is impossible to design a machine that allows so much adjustability that everyone can use it properly. By properly, it should allow your body to move in a matter that is natural to you and your flexibility, range of motion, and positioning.

Now, realize that many fitness facilities are going to give you a tour of the gym, and try to impress you with all of their new, shiny, and expensive equipment. They may have LCD screens at each piece of equipment, plasma screen TV’s for you to watch, and the latest in digital displays on their pieces of cardio equipment. Very impressive to potential members, but what does all of that mean? The facility will have to pay some large bills in order to afford all of that shiny equipment, and where will they get that money? From the membership dues. Those pretty pieces of machinery will require a hefty monthly or annual rate, and what purpose does it serve? Will the gym guarantee you the results that you want? Will that beautiful machine designed to work you glutes lead you to a ripped body? Probably not.

However, there are some benefits to using some of the machines, but benefits from the use of the machine comes from the fact that it fits the body well, and is adjustable.   However, keep in mind that those machines were designed to fir the average man, not the average woman.  So unless you are 5′10″ and 150lbs, give or take, it is likely not going to fit your body properly.   If machines are used, they should only be a minor supplement the work conducted with dumbbells, medicine balls, and cables.  Personally most of the weight machines I will not use, due to the chance of injury I face because they simply do not adjust to the size or contours of my body. 

Another factor about the use of machines is that you are likely going to be sitting.   It is my belief that we as a society sit long enough, and do not need to be sitting while we are exercising as well.   When working with a client, I concentrate on free weights, cables, exercise bands, and bodyweight exercises.   These also simulate real-life lifting situations and promotes whole-body stabilization, which is more beneficial long-term.  Leave the machines to those who don’t want to achieve real results. Trust me, you’ll love the difference.