In response to my recent post, “’Functional’ exercise?”, a friend asked if I “think weight machines are as effective as dumbbells” and whether machines are “safer than dumbbells for older adults… until they’ve regained some strength?” These are great questions. As often is the case, the answer is “yes and no”.
Personally, I like machines for beginners. Machines can allow the exerciser to learn the “feel” of the motor pattern while building initial strength. It can be especially helpful for the “older” exerciser, particularly the aged exerciser who has never exercised and/or who has been weakened by years of inactivity. This foundation prepares the exercise for more complicated exercise to be added in due time.
The “safer” question is one of capability. I think of motorcycles. Any motorcycle is safe when it is parked. For one with little to no experience riding a motorcycle, the danger risk is quite high—especially at higher speeds on a highway. For a skilled motorcyclist, the risk is reduced (provided proper safety practices are followed). Exercise is much the same. Any exercise—particularly weight lifting exercise—is safe when done properly. With proper preparation and training, appropriately prescribed and executed exercise is safe. Most importantly, the exerciser must be capable of doing the exercise with proper technique.
In the long run, machines are less effective than free weights. While great for (body building/physique training) hypertrophy, isolated exercises (e.g., leg extensions, leg curls, bicep curls, tricep extensions, etc.) require more time in the gym and stimulate fewer muscle motor units/fibers and have a reduced hormonal response (e.g., testosterone and growth hormone). Moreover, complex weight-bearing exercises (e.g., squat) require greater balance and motor control. These involve greater engagement of the core. Thus, multi-joint free-weight exercises (dumbbells and barbells) are more effective for motor skill-related physical fitness.
With beginners, there needs to be progression from stable and isolated exercise to less stable and complex exercise over time. This does not mean one need go overboard. Unstable exercise—think squatting on a BOSU ball—is a common push in the “functional” fitness camp. The progression to less stable exercise (e.g., leg press to squat to Bulgarian split squat) should be paired with continued progressive overload—that is, one needs to keep lifting heavier resistances over time to get stronger and to gain/maintain muscle mass. If the beginner continues with machine exercise, he or she can, of course, get stronger over time. Lacking, however, is sufficient core muscle activation.
Safety in weightlifting requires education, practice, and appropriate overload—doing more, but not more than the exerciser is currently capable of doing. Progression involves increasing load, as well as complexity. Effectiveness, after all, is individualized and dynamic. Safe today will soon become tomorrow’s underloaded and ineffective exercise. Progress. Progress patiently.
Be your best today; be better tomorrow.
Carpe momento!