Machine training vs. Dumbbell training

Experts agree: machine training as well as dumbbell training with free weights are suitable for building muscle and increasing strength. Bodybuilders and fitness enthusiasts have long been debating which type of training is more effective. Critics point out numerous pros and cons of both types of training to answer the question: Are free weights or machines better?

Machine training

One of the most important components in the strength training program is safety. This is why machine training is considered by fitness experts and personal trainers to be the best solution for beginners, seniors and recreational athletes as well as for the rehabilitation of injured athletes and the definition of professional athletes due to the guided, controlled movements and the isolation of various muscle groups. In addition, there is a direct progress control with objective feedback for trainees and trainers. Machine training also avoids dangerous situations due to overloading, tipping over or training to the limit.

If the resistances of power machines can be varied, a progressive load can also be achieved (e.g. cable pull). Many beginners are overwhelmed with free weights in the first few months of training. Due to lack of strength, squats or curls are often only possible with the bar. Another point of machine training is the extremely quick repositioning of the weight plates.

However, critics argue that machines require more intensive care, including a. the cables have to be tensioned or replaced again and again. Many opponents also claim that athletes tend to train “thoughtlessly” on machines. H. concentrate less. The fact is that when training on machines, you usually only work in one “zone”, which of course reduces the result. In addition, machines require a lot of space. Functional, continuously adjustable or computer-programmable devices with seamless resistors or special devices for women are very rare.

Dumbbell training

Dumbbell training with free weights, on the other hand, according to experts, ensures a definitely faster increase in strength. Such training, however, requires significantly more coordination, concentration and a sense of balance, whereby the weights allow a greater range of motion and numerous variations, such as rotations. Muscle groups can be specifically isolated during dumbbell training and therefore respond much faster to the training. Long-term studies have also shown an increased muscle contraction of the fibers. Balance and a much higher activity of the joint-stabilizing muscle groups are definitely required. Studies also speak of regressive loading during dumbbell training: Bone length and muscle length can be influenced by exceeding the zero point (e.g. Scott curls).

Training for two, where the partner can help, is particularly popular with athletes. On the one hand, this reduces the risk of injury and, on the other hand, creates a significantly higher incentive including better results. By the way, you get a lot more attention with free weights: other gym visitors will be amazed when you do squats or back raises with more than 100 kilos.

The ideal of free weights is the division into smaller steps (1/2 kg, 1 kg, etc.), useful for so-called pyramid training, among other things. In power machines, the spacing between the weight plates is usually 5 or 10 kilos. The extreme versatility of free weights cannot therefore be beaten. The weak point is that free weights lead to injuries more often. Careful instruction and also correct execution are necessary. Weight plates can slip and fall, and buckles can loosen if they are not attached carefully.

If you want to train at home, you can buy a weight bench with a space-saving starter set of barbells and dumbbells much cheaper than a complete training block with weight plates. With a little imagination, you can put together a complete and varied strength training routine. With such a purchase you should pay particular attention to quality and stability. Studio benches also need to be well padded and adjustable; Dumbbells and barbells should have secure quick-release fasteners.

Top results only through combined training!

Top trainers expressly point out: Excellent training consists of both types of training, machine training and dumbbell training. This is the only way your muscles cannot get used to a sequence of movements and are permanently stimulated.