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There’s a lot of debate about weight machines in the fitness world. Some people gravitate towards them because they seem a heck of a lot easier than cranking out some reps with a pair of dumbbells or a barbell. Others (especially some trainers) say that they’re not the best exercise tool for everyone, since they tend to work muscles in isolation, rather than with the kinds of compound, total-body movements you can do with free weights.
In fact, trainers generally agree that a well-rounded strength training program shouldn’t rely solely on machines. But that doesn’t mean there is no place in your lifting routine for this type of equipment. In some cases, weight machines—which guide you through exercises and come with adjustable levels of resistance to make it harder or easier—can be a good choice, and actually a safer bet than slinging around heavy hunks of metal without knowing (or feeling familiar with) the correct form or range of motion of a given exercise.
Wondering if weight machines are right for you? Here’s everything you need to know—plus, how to get in a full-body workout with them, if that’s what you’re after.
How weight machines can help new lifters
If you’re new to the gym and not able to work one-on-one with a trainer, machines can be easier to learn on your own, Chris Gagliardi, CSCS, certified personal trainer and group fitness instructor, tells SELF. “The machine only moves in one direction, so it’s hard to do it wrong.” This limited motion can be especially helpful for anyone who hasn’t developed much core strength or muscle coordination yet. “Free weights require more stability and mobility, and coordination and balance,” says Gagliardi.
Machines can also help to “reduce the amount of stress on certain joints during exercise,” Joel Okaah, CSCS, tells SELF. “This can also be beneficial from a safety standpoint when someone is first learning how to train under load.” The little assist you get from a machine that moves in a specific way can be a guardrail, of sorts, to keep your form in check and keep you from putting too much pressure on the wrong body part.
At a big-box gym, there are usually also photo instructions attached to the machine, “so you can look at it and figure out what you’re supposed to do,” Gagliardi says. These pictures can also help you adjust the seats, pads, or height properly. Then all you have to do is choose the right weight (you can always start conservatively, and then up the weight if it’s way too easy) and get started.
Quick caveat: Whenever you are training, there is always risk of injury, even with machines, says Okaah. “The most important thing for beginners is to learn how to use the equipment from a professional before trying to use it themselves.” So, always ask the gym staff for a quick how-to if you’re unsure how to use any given machine.
The downsides of relying on weight machines
Weight machines sound like a pretty great tool for beginners. And they are—it’s just important to make sure they don’t become a crutch. Removing the stability and coordination challenges from a workout can be useful when you’re just starting out. But if you rely on machines too often and for too long, you’ll miss out on developing these functional aspects of fitness as you lift.
Also, in some cases, the limited movement and range of motion (ROM) with certain machines can also be a problem, Okaah says. For some people, the angle and ROM set by a machine—a seated shoulder press, for example—may feel uncomfortable or painful. You may need to adjust the movement and use a slightly different positioning to account for a past injury or mobility issue, but machines typically don’t allow you to do that.
“That’s a scenario where a free weight option would be better, because you can hold your arm in a slightly different position,” says Gagliardi. If a certain weight machine just doesn’t feel right, or you feel pain or discomfort while using it, stop and check with a trainer (or your doctor if you’ve been treated for an injury) before giving it another go. If you know that the free-weight alternative doesn’t hurt or feel uncomfortable, you may be better off forgoing that particular machine.
How to use weight machines to get a full-body workout
At the end of the day, if weight machines are where you feel most comfortable starting, you don’t need to shy away from them. “If you’re not comfortable and not feeling confident, the gym setting can be really intimidating,” says Gagliardi. “So starting with machines can be a great way to build comfort and confidence before moving onto free weights.”
And you can use weight machines to get a full-body workout: You’ll just want to make sure to include a variety of movement patterns and incorporate most of your major muscle groups. For example, choose a machine that offers a pulling movement and works your back (seated row), and also a pushing movement that works your chest (chest press) to cover both sides of your upper body.
Still not sure where to start? Gagliardi put together a full-body workout using weight machines (below) that hits all your major muscle groups.
How to do it: Move through the list of exercises, performing 8-15 reps on each machine and resting 2-3 minutes before moving on to the next exercise. Start with one round, and when you feel ready, try to complete the circuit twice.
If the list seems too long, you can try doing upper body one day and lower body the next. So for example, you’d do the first 5 exercises on Day 1, and the next 5 on Day 2 (adding the seated crunch to either day). It’s all about moving your muscles and getting comfortable with weights, so feel free to mix and match and change it up to fit with how you’re feeling and how much time you have to spend at the gym.
Also, quick note on gym etiquette: If you plan on performing the circuit multiple times, each machine may not still be open when you need it again. That’s okay—just communicate with the other gym members in your area if it seems like you’re going to be using the same machines, Gagliardi suggests. You can ask to “work in” with them, which means coordinating with their workout so that when they’re in between sets, you can hop on and do your set, and vice versa. It’s also NBD to be flexible with your circuit, and swap the order of exercises depending on which machines are free.
When are you ready to move to free weights?
After working with weight machines regularly for a while, you’ll start to feel stronger and be able to lift heavier. Most importantly, you’ll feel confident with the basic mechanics of each lift. That’s when it may be time to try out free weights, says Gagliardi. He suggests trying non-machine lifts without any weight at first to make sure you’ve got the movement down pat before adding external resistance.
And if you really love using weight machines? There’s no rule that says you need to ever stop using them. As you get stronger and more competent with strength training, try using them as a complement or supplement to free-weight workouts. There’s no need to choose one over the other, and ultimately, using whatever workout tools you enjoy is your best bet for sticking to a routine, progressing, and reaching your goals.
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Originally Appeared on Self