Which way to go

Weight training can often be confusing. Do you use machines or free weights? Do you stand or sit on a sit on a stability ball? Well, not surprisingly, different methods will produce different results.

One published study found that men could lift more weight while doing a traditional bench press with free weights than doing a standing chest press on a cable-based weight machine. The study concluded that free weights target the chest muscles more effectively.

Another study found that bench presses performed using stability ball engaged more muscles, especially in the core, than the traditional bench press performed from a bench.

A third study concluded that exercisers get stronger using a free-form cable machine, in this case a FreeMotion machine, than a fixed machine.

Ok, don’t get too concerned. Overall, research shows that people wanting to train a specific muscle can get relatively similar results training with free weights and fixed machines. Free weights are advantageous because they also force you to stabilize your body, so your core muscles in the abs and back also get a residual workout.

Similarly, training on unstable surfaces such as a Bosu, stability ball or wobble boards do an even better job of working the core, but because your body focuses some of its energy on the core, the muscles you are targeting do not work quite as hard.

So which way to go?

Well the right answer as with all training is mix it up. Keep your body guessing and your muscles will grow to adapt to the change. Variety will also help hit small muscles that one type of exercise might miss. One exception: IF you are a beginner, it’s recommended that you start with machines, which will teach you the proper form for each of the exercises you perform and are less likely to risk injury.