What’s Best - Cable Machines Or Free Weights?
This is a question we, and most personal trainers, frequently get asked. Which is better for you, using a cable machine or free weights? Both are useful in helping to create muscle strength and definition, but in different ways.
It is common to know what machines and exercise will best benefit you for achieving your fitness goals; there are so many options for equipment and movement that it can sometimes feel overwhelming, even to the experienced gym goer or when you first step in to a personal training studio. So let's take a look into both free weights and cable machines, so you can make a more informed decision next time you hit the gym.
The Benefits Of Cable Machines
Cable machines are great if you are working out alone or if you are new to strength training. This is because they help you work your muscles in a very controlled way. They effectively help you with your form and technique as the machine requires you to move in a certain way.
The function of cable machines also helps prevent injuries. This is because, with cable machines, you are not pushing or pulling against the force of gravity which puts less stress on your joints. They are also good if you are recovering from an injury. Be sure to check out the cable ratio of your cable machine - as that effects how much resistance weight you will have to work with.
You can also be fantastic for isolating the muscle you want to work on. For those trying to target a specific area of their body to tone and build muscles, cable machines are excellent for isolating and targeting a particular muscle. A good example of exercises that can be performed on a cable machine is tricep pushdowns or bicep curls.
You can also perform many types of exercise on a cable machine like the Inspire FT2, Body Dynamic S109 Functional Trainer or the NOHRD SlimBeam single cable pulley - meaning the possibilities are endless.
The Disadvantages of a Cable Machine
As stated above, one of the positives of cable machines is that you can isolate muscles. However, this also becomes a disadvantage. This is because you could end up ignoring or underworking other muscles. Unlike other equipment, the cable machine doesn't always offer the most well-rounded workout. Therefore, planning and preparation for your workout routine are necessary if you want to work all your desired muscles.
| Pros Of Cable Machines | Cons Of Cable Machines |
| Great for form and technique | Does not offer a well-rounded workout |
| Great for injury prevention | Requires a workout plan for an effective and well-rounded workout |
| Optimal muscle isolation | Weighted machines are better for beginners |
| Ability to perform a range of exercises | |
| Better for beginners than free-weights |
What Are Free Weights?
A free weight is essentially any kind of weight that does not rely on cables, pulleys, pins or weight stacks. In other words, they are not part of a machine setup.
There are many forms of free weights, and some of the most common are:
The Benefits of Free Weights
The first advantage of the free weight is that it mimics your natural movement. Unlike when you work a muscle using a weighted machine, using a free weight does not restrict your mobility. It is a common complaint that using a machine can feel unnatural and 'awkward'; this is because it limits your rotation. That's why when you are performing an overhead shoulder press, it will feel much more comfortable and natural with free weights than I would with a shoulder press machine.
The other advantage is that whilst you are working certain muscles with a free weight, you are also using other muscles throughout your body to stabilise yourself, particularly your core, which makes you stronger overall.
If you are looking to build a home gym, a further advantage of free weights is that they often work out cheaper than a weight machine. They also require little maintenance, unlike some machines. A barbell, some weight plates and maybe some dumbbells can provide you with a pretty comprehensive workout.
The Disadvantages of Free Weights
Using free weights effectively does take time, and you need to know what you are doing. Injury can occur if you are not careful, particularly if you are working overhead. You are looking for slow, controlled movement when working free weights. But many people end up swinging a free weight; this can feel like you are working out when in fact, it is momentum doing all the work. If you are working out with heavy free weights, we would recommend that you have a training partner or spotter to work with you.
If you are unsure of the proper technique, then it is always best to get advice from an experienced individual, such as a personal trainer.
| Pros Of Free Weights | Cons Of Free Weights |
| Mimics Your Natural Movement | Increased chance of injury |
| You use multiple muscles while stabilising yourself | Proper technique is harder to achieve |
| More cost-effective than machines | Less beginner friendly |
The Best Cable Machines
So, you have decided that a cable machine is a right choice for your home gym, or maybe you want to give your gym members the option of both a cable machine and free weights. The next logical step is to decide what cable machine is for you and your gym! So, what are the best cable machines?
The Best Multi-Stack Commercial Cable Machine
The Life Fitness G7 Multi Gym with adjustable bench has a look, feel and design that has earned its place amongst the popular commercial gym cable machines. You get what you pay for with this machine as it is built to last extensive use and is ideal for all users, beginners and seasoned gym lovers. The G7 is ideally equipped to provide diversity in a workout with adjustable pulleys and 160 lb of compatible weight stacks.
The Best Home Cable Machine
If you are looking for a sleek and stylish but compact cable machine like no other, then look no further, as the NOHrD SlimBeam Cable Machine is the one for you. Its space-saving design offers practicality while its seven options for finishes (five wood, one stainless steel and one white) allow you to entirely customise the look of this machine to suit you and your home's aesthetic.
Plus, the matching NOHrd free weights and NOHrD cardio machines can be combined to create a home gym that screams you!
The Best Free Weights
As we explained above, free weights are a staple in any home or commercial gym, but which ones are the best?
The Best Dumbell Sets For Commercial Gyms
Primal Strength is a UK-born company that produces high-end and high-quality gym equipment. Their full range of home and commercial products is created for performance and fitness. Not only is their equipment sleek looking, but it is adaptable for any space.
The Physical RBX Dumbbell Sets are a stylish addition to a commercial gym. With a high-quality rubber finish, these weights are made to last, durable enough to handle copious use by all your gym members.
The Best Free Weights For A Home Gym
Dumbbells offer extensive versatility when it comes to weight training, as many exercises can be performed using them, such as overhead shoulder presses, RDL and Russian twists. So if you are limited on space, then a set of dumbbells will be the most effective piece of equipment.
The Klink Adjustable Dumbbells are the ultimate compact set. Designed with a patented mechanism that creates multiple weights in one. Simply twist and add or remove the discs to your desired weight. No need for space for a large rack of dumbbells. You have everything you need right there in two small stands. Making it the perfect choice for at-home and compact gyms.
In Summary
So cable machines and free weights both have their advantages and disadvantages. Whatever you choose may come down to personal choice, and if you are building a home gym, it may also come down to budget and space. Ideally, using both could be the answer so that you harness the advantages of both the free weight and the cable machine.
