Free weights or machine weights: Which routine is better?

Research has shown that muscles are not only responsible for movement and aesthetics but also function as endocrine organs. When we engage in weight training, our muscles release proteins called myokines. These myokines play a significant role in promoting healthy outcomes. Irisin, for example, helps regulate energy metabolism and has anti-inflammatory effects. Weight training can minimize damage and promote overall health by reducing inflammation levels. Another myokine, interleukin-6 (IL-6), has been linked to enhanced insulin sensitivity and fat burning, which is crucial in managing obesity, diabetes, and cardiovascular diseases. Thus, weight training and the release of myokines are instrumental in promoting longevity and overall well-being.

Free Weights vs. Machine Weights: Choosing Wisely

The debate between free weights and machine weights often arises in strength training discussions. Both methods have advantages and disadvantages. Free weights, such as kettlebells, dumbbells, and barbells, strengthen prime mover muscles and activate stabilizing muscles around the joints. They provide tri-planar activity, activating joint stabilizers and core muscles. However, free weights require more skill to use safely and correctly, making them challenging for beginners. Starting with lighter weights and gradually increasing intensity allows beginners to learn proper form and minimize the risk of injury.

Each strength training session should include exercises that target all major muscle groups (Source: Vijay Thakkar)

On the other hand, machine weights offer more stability and targetted muscle training. They are less challenging for joint stabilizers but may not provide the same functional strength as free weights. Ideally, combining both methods can optimize joint stability, improve muscle size and strength, and provide the benefits of both worlds.

Programming Your Strength Training Routine

For optimal recovery and injury prevention, several factors need to be considered to create an effective strength training routine, including frequency, intensity, volume, and rest. As a general rule, larger muscle groups require more recovery time. The American College of Sports Medicine recommends engaging in strength exercises at least twice a week, targeting all major muscle groups, and leaving at least 48 hours of rest between workouts for the same muscle group. Here is a sample weekly plan:

Monday: Full-body workout with free weights (8-10 sets).
Tuesday: Rest or light cardio at 60-70% of maximum heart rate (MHR) for 45-60 minutes.
Wednesday: Full-body workout with machine weights (6-8 sets).
Thursday: Rest or moderate cardio at 65-75% of MHR for 30-45 minutes.
Friday: Full-body workout with free weights (6-8 sets).
Weekend: Complete rest or engage in light activities like walking or yoga.
Each strength training session should include exercises that target all major muscle groups. Adjust the intensity so that the last few repetitions in each set are challenging but doable. Avoid training to failure in every set. Regularly update your routine by incorporating more challenging weights or different exercises to prevent plateaus and ensure continued progress.

Avoid training to failure in every set (Source: Vijay Thakkar)

By incorporating free weights and machine weights based on individual preferences and goals, one can create a balanced strength training routine that optimizes joint stability and muscle strength. Remember to warm up before starting the workout, cool down afterwards, and consult a qualified fitness and healthcare professional before changing your exercise regime.

Our ability to maintain muscle mass, strength and bone density decreases as we age. However, weight training can reshape our musculoskeletal system and improve our quality of life. It helps maintain physical independence, reduce physical discomfort and effectively mitigate the risk of fractures and falls associated with ageing. Regular strength training activates bone formation, inhibits bone loss and increases muscle size and strength, effectively combating osteoporosis and sarcopenia, as evidenced in research published in Healthcare and Clinical Interventions in Aging.

(Vijay Thakkar is a functional medicine expert and celebrity fitness coach in Mumbai. He is author of the best-selling book “Eating Less is Making You Fat,” aimed at dispelling misinformation about nutrition, calorie-deficit diets, metabolism and how hunger and satiety work)