I have started your Get Lean Program and have a question about the different types of equipment offered at my gym. Is there a difference, and how do they effect the muscle group that I'm working? They have free-weights, Hammer Strength, bodymaster etc.... Thanks.

The debate over what type of equipment to use and whether free weights are better than machines has been around forever. However, most people who have been training for longer periods of time generally tend to use free weights as their primary choice of equipment.

Free weights allow your body to move naturally whereas machines have a pre-set range of motion. Training with free weights also develops a more functional or “useable” type of strength because when lifting a free weight you must also control and balance the weight throughout the full range of movement. This forces an involvement of the smaller, synergistic muscle groups that help in stabilizing the various joints of your body (knees, shoulders, low back etc.).

Machines on the other hand are generally easier to do, especially for someone just starting out on a strengthening program. They can also save some time in a workout because you don’t need to find a spotter on a difficult set and you don’t have to constantly take plates on and off the bar. You just have to pull a pin and move it to the next weight level! This makes them popular in many circuit type exercise programs where you quickly move from one exercise station to the next.

Some machines, such as the hammer strength machines, do require you to manually move weights on and off the particular piece of equipment you are using. But, these machines as well as most other machines are popular because they allow you to really isolate a particular muscle group without having to be an expert in working out. However, as mentioned above you miss out on the involvement of the stabilizer muscle groups and ultimately the injury prevention that this enhances.

In today’s competitive health club environment most gyms will have very high quality training equipment. The machines used in any quality gym are generally from a top manufacturer and there really isn’t a huge difference between one line and another when it comes to the results you can attain. In the long run however, you will find yourself using more and more free weights in your program simply because they will feel best to you!