Recently, I've heard several folks concerned about using "only" machines in the gym, fearing free weights are too hard to use. Let's shed some light on this old and ongoing controversy.

There is indeed value to both forms of resistance training. Your clients desired outcome or goal would determine your primary usage. If they want toned, long lean muscle then machines can help you achieve that for them. If they intend to get stronger or add muscle mass free weights, in both dumbbells and big bar exercise need to be done.

Examples of what I refer to as "big bar exercises" are flat bench press, incline bench press or squats at the squat rack.

Speaking from experience with machine training, there are things worth noting. Machines do have built in safety features like backstops or catch pins to keep new clients around and free from injury. This from the NFPT -- machines also travel in a "groove" or set pattern where there is little need for balance or skill in performing exercises on them. Where the lack of "skill" is involved, there is much less risk of injury. A prime example of this would be Smith Machine incline presses as opposed to the incline rack of big bar presses. Doing 315 on the Smith is not equal to 315 on the free rack due to the balance needed being less on the Smith.

Machines are also more user friendly having decals of the correct movement on them. Even with these decals in place I see so many of you doing the movements incorrectly with your clients. Let's use the "wide bar back pull down" for an example.

I watched a man pulling the bar down and not letting it go all the way up. I asked him "what muscle are you working?" He replied "lats" or latisimus dorsi. I informed him "no, your working front delts (shoulders or deltoids), trapezius and biceps by not letting the bar fully extend you at the top of the movement." He accepted my suggestions and could immediately feel the difference in his lats. Can you imagine how that happened? He also now trains three times a week with me!

I have made prior mentioned in other columns in Personal Trainer Today about using a "spotter" with free weights. Especially important when doing heavy sets or maximum attempts. Here's my personal example of why this is so very important.

Recently I "tweaked" a front delt doing heavy bench press. Even though I have often pressed more than 305 pounds this particular day that weight was enough to slightly injure me as it came down on the 4th of a 5-rep set. Four weeks later the muscle is still sore and can't be used to do bench press. There's my point Trainers...be safe and be smart with your clients at all times!

I feel the primary difference between machines vs free weights training is the level of your skill, stability and balance you can control free weights with. Almost 100% of the time I use both forms of training with all my clients to attain their maximum results. If your client is new, use your skills to help them build a workout foundation and to gain the necessary confidence to move forward. They'll probably train with you longer if they see progress from your guidance. I currently operate at a 100% renewal rate. I'm the only Master Fitness trainer (or Trainer) I know of that can make that statement! I'm very proud to report this fact.

Several weeks ago I asked for a "spot" doing 110 pound wrist rolls. The man I asked is a friend and an advanced lifter who knows me. Even with that I told him "I may not get this so if it stops moving up help me please." Share a few personal stories with your clients to show them you are human and to emphasize the importance of training with you. I know certainly I'm a seasoned professional but I still need help at times. You and your clients do, also. So be safe above all else!

As always, my best to each of you in your fitness training and client retention!

Bill McGinnis is an NFPT-certified Master Fitness Trainer, and trains exclusively at the University of Texas Medical Branch Alumni Field House on Galveston Island, TX. He has over 24 years in the Fitness Industry, including work as the Men's Fitness Trainer at the Betty Ford Center and as a Fitness Manager in Southern California. He currently specializes in training older clients for balance, strength, endurance, golf, tennis and an improved quality of life. He can be contacted through his web site, www.ProFitness4Life.biz, for distance training programs online.

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written by swimmer, March 16, 2011

Another great article by Mr.McGinnis. I agree about everything he wrote. I have seens guys get into a lot of trouble through out the years, not using a spotter, or thinking they can lift more then they can. I prefer free weights, however, now and then I will use machines. Great article, Thanks!!!!

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