It can be confusing when you walk into the gym and you see a free weight section, cable machines, various types of set path machines, cardio equipment, and a load of other equipment in which you probably have no idea the use for.

What is even more confusing is the fact that a singular exercise can be done in a variety of ways depending on the type of equipment you are using.

So how do you know which is best to use?

It is hard to say that one is necessarily better than the other but let’s go over the differences between the types of gym equipment and the pros/cons.

Free weights

Free weights are defined as any piece of strength training equipment that is not attached to a machine, cable, or any other type of equipment.

Examples would be dumbbells, barbells, and kettlebells. Basically, anything that ends in bell seems like a good bet but don’t quote me on that, I don’t have research to back it up. Also things like medicine balls, sandbags & plates would qualify as free weights too.

Pros of free weights:

• Engage stabilization muscles which may help increase strength overall and reduce risk of injury when lifting heavier loads
• Balance and coordination is built over time through use of free weights
• Movement pattern is able to be altered based on your body mechanics to best target the muscle you’re working
• Easily accessible & usually take up little space and can be used from home
• Less expensive than machines
• Easier to superset and circuit exercises since you can do everything with 1 piece of equipment

Cons of free weights:

• Hardest for beginners to use due to many various factors that can make it easier to injure yourself
• Good form is needed to lift heavier loads
• Balance, coordination & mobility can be limiting factors in the amount of weight you can lift
• Usually in the most crowded part of the gym
• Tension is lost at the top or bottom of the exercise (depending on the exercise). Constant tension is said to maximize hypertrophy (muscle gain)

Cable Machines

Cable machines a good mix between free weighs and set path machines. While the cable is attached to the machine and the range of motion isn’t completely free, it is still flexible. We can also toss resistance bands in this category since they are very similar to cable machines.

Pros of cable machines:

• Provide constant tension on the muscle throughout the entire movement
• Good option for beginners
• You can do a variety of exercises for all different types of muscle groups on a cable
• Doesn’t work against gravity which causes less stress on the joints
• Better than free weights for targeting a single muscle group
• Easier to get form down than free weights
• Can help you level up your strength from doing free weights alone

Cons of cable machines:

• Increments of weight can make it hard to advance strength regularly (EX: some only go up in 10, 15 or 20lb increments)
• Fewer muscles are recruited than free weights. Not as much stabilization is needed
• Expensive for a home gym
• May not be available at your gym during busy times

Set Path Machines

These are machines that on a set path and generally isolate a specific muscle group. Additionally, we can throw smith machines and deadlift machines into this category which are great for compound movements.

Pros of set path machines:

• Most beginner friendly equipment to use
• Form is not as critical since the machine is on a set path it makes it harder to mess up (still need to learn form though as you can and will mess it up likely)
• Less risk of injury
• Best way to target a single muscle group
• Requires little to no stabilization, mobility or balance
• Allows you to lift heavier weight generally

Cons of set path machines:

• Cannot superset exercises efficiently. You may have to bounce around to different areas of the gym or wait for another piece of equipment to become available to be able to do so
• The set path of the machine may not work well for your body mechanics or size/shape
• Requires little to no stabilization, mobility or balance – pro but can also be a con since we aren’t building up those aspects by only working on machines

Bodyweight training aka Calisthenics

Bodyweight is just what is sounds like, using your own body weight and no other form of resistance to train.

Pros of bodyweight training:

• Can be done from anywhere at any time (no excuses hehe)
• Can burn a lot of calories since its usually done in HIIT or circuit form
• Doesn’t cost anything – don’t need a gym membership or equipment
• Increases your mobility, stability, balance & flexibility
• Movements can be more practical for everyday life – creating functionality with day to day activities

Cons of bodyweight training:

• Progressive overload isn’t as easy
• Tough to increase strength after a certain point since you only have your body weight available
• Gains are limited
• Hard to isolate muscle groups since they whole body works as one to complete most body weight exercises
• Requires mobility, stability, balance & flexibility
• Can be difficult for beginners due to lack of all the things listed
• above or being overweight

Conclusion

If your goal is overall functionality, and building muscle – free weights, body weight & cables are your best bet.

If your goal is strength – set path machines are your best best.

In my opinion though, a combination of all of them is best for the most functional program in terms of overall joint health, building strength AND building muscle and/or losing fat.

If you’re not sure of different exercises you can do with each type of equipment, download my Freshman Fitness App now and browse the exercise library broken out by muscle group. You can also use the search feature to filter by types of equipment specifically.

I’m also running a 28 day transformation challenge starting this Monday June 12th. All you need to do to participate is download the app and subscribe for a month! Prizes include 1:1 coaching with me, free merch & products. Everything will be detailed out in the app under the challenges section.

Until next time,

Coach Emily