Sick of spending money on a gym membership? A study in Boston discovered that members went to the gym an average of less than five times per month average users were paying $17 per workout (as opposed to the $10 pay-per-use option). I can see why many people are now looking at purchasing home equipment.
Whether you go to the gym or workout at home, when it comes to exercising people ask me what equipment is best. A few years ago they were inquiring about the Bow-flex, the exercise ball, and now it’s the kettlebell and bosu. Thanks to the fitness bootcamps, bodyweight and calisthenics are popular – but are they better than weights?
What type of resistance training equipment is best? Weights? Machines?
Honestly, No equipment is necessarily better than another. It depends on safety, load & technique. Your muscles cannot differentiate between the type of equipment you use. The principle of progressive overload needs to be applied.
Ultimately ask yourself…can I fatigue the muscle or muscle groups I want to isolate with 6-20 reps?
Now let’s look at the different types of resistance or weight training available:
FREE WEIGHTS – consist of Barbells, Dumbells, etc.
Free weights are a type of dynamic constant resistance equipment meaning that the resistive force (tension) remains constant throughout the exercise movement. Free weights work against gravity. They also help to engage the secondary muscle groups or muscle stabilizers.
Advantages
Better biomechanically correct
Inexpensive
Space friendly
Portable
Variety of options.
Disadvantages
Not great for beginners
Require proper technique (not momentum)
Requires a spotter
Cumbersome
MACHINES (MULTISTATION) – cables & pulleys with plates.
There are the individual machines that you would find at a gym as well as the multistation gyms for home. Many of these machines use dynamic variable resistance. The advantage of this type of equipment is that it applies variable tension when your muscle needs it, can isolate the muscle group you are working on, and helps to encourage good form.
Advantages
Beginner friendly
Easy set up
Quick set up
No instruction required
Disadvantagesnot one size fits all
Expensive
Takes up room
Limited Variety
PULLEY / CABLE SYSTEM – Bowflex / composite resistance
Very similar to Multistation machines (see above)
Advantages
Many attachments
Easy set up
Limited range of motion
Limited weight available
Disadvantages
Expensive
Takes up room
Require Technique
RESISTANCE BANDS & TUBING
Also uses dynamic variable resistance. Great for starting out, or if you have limited time or space. Easy to pack in a suitcase for those business trips where you’re not able to hit the gym.
Advantages
Great for beginners
Inexpensive
Space friendly
Portable
Variety of options
Disadvantages
Limited progressive overload
require proper technique
BODY WEIGHT / CALISTHENICS
Considered the best cross-over to real life situations, this type of training is considered functional training. Another benefit of bodyweight training is that it can be used as a very efficient means of building tremendous lung power, which develops endurance at the same time as strength.
Advantages
Great for beginners
Inexpensive
Space friendly
Works all planes of motion
Variety of options
Disadvantages
Limited progressive overload
(limited strength adaptation)
require proper technique
When it comes down to what type of training equipment you choose – it really depends on what your goals are, the room you have available and of course how deep you wallet pocket or purse is.
It is more important to remember that key to your training results is not your equipment but how you train. Intensity, Mechanics and movement speed will bring the best results. And remember, you can blame your parents for your genes, but YOU are the one to blame for your consistency, your progression and your results
