Is it better to use free weights or machines for resistance training?

I get this question asked a lot and the answer is both.  Now both types of training do have their pros and cons but both will still give you great results.  When looking at both machines are good for safety and ease of use.  However machines to lack the multiple ranges of motion.  As for free weight they are great for changes in range of motion and constant resistance.  However if you don't know proper form with free weights you can easily hurt yourself.  What it really comes down to is preference and what you like and what you want to achieve.  However you can't go wrong either way and it is always nice to have variety. 

When it comes to resistance training, free weights and machines both have their respective benefits.  For beginners to resistance training, machines might be beneficial to use because they allow the exerciser to have more control over their movements and maintain better posture and form.  However, free weights allow more freedom of movement while performing exercises and require increased stability on the part of the exerciser, which has been shown to be more beneficial for gains in strength and muscle size. 

For resistance training, both machines and free weights have their pros and cons. In regard to strength development research has not shown any differences between the two types of equipment. I personally prefer free weights for the simple fact that I am very petite and feel that many machines are too big for me, making exercises I perform on machines feel awkward and unnatural. It is really your choice of whether you prefer to use free weights or machines as part of your resistance training. Below are some advantages for both free weights and machines to help you decide which may be better for you. In the end, your muscles do not know whether the source of resistance is coming from a machine or free weight. Strength development depends more on the quality of your resistance training program and your effort, rather than the type of equipment that is used.

Advantages of Free Weights:

• Free weights are much less expensive than machines.
• Many variations of an exercise can be performed with free weights as they allow much more freedom when it comes to movement.
• Free weights can easily be moved from one area to another.
• People of all ages and sizes can use free weights.
• Free weights require an individual to balance a weight through the entire range of motion, which in turn recruits more stabilizing muscles.

Advantages of Machines:

• Machines are safer.
• Individual muscles can be better isolated using machines as stabilizing muscles are not used to balance weight through an exercise.
• Machines are very useful for injury rehabilitation exercises and training programs.
• Machines are great for beginners learning new movements as the machine controls the direction of the movement.