The two main kinds of resistance in weight training are free weights (dumbbells and bar) and machines. You may wonder which is more effective. some muscles, such as the hamstrings, are difficult to train without machines. On the other hand, free weights are more appropriate for body parts such as the biceps. For this reason, a combination of both is best. It is a common belief in the gym that free weights are more effective than machines. This is simply not true. The most effective way to make progress is to use machines whenever
they are more appropriate than free weights, and free weights whenever they aremore appropriate than machines.

We are very much in favor of machines for beginners because they are typically
much easier to master and better guide your movement as you learn the exercise.

In addition, many new machines provide quick response (QR) codes that allow you
to view a video of how to use the machine on your smartphone. You do not have to rely on anyone to demonstrate the proper use of the equipment. Of course,There is no such QR code on free weights.

Many studies point out that, for beginners, strength gains occur more rapidly with machines than with free weights.6-8 This is because little motor learning is involved with machines because the movement is completely guided; this prevents error of trajectory and balance issues. This very limited learning curve makes machines more appropriate for beginners. Women starting weight lifting are more likely to make better progress with machines than with free weights.

During a 12-week study in which sedentary women followed a weight training program, one group trained exclusively with machines and the other with free weights. Muscular strength increased twice as much in the women who trained on machines.

As you progress, you can move on to more complex, free weight exercises. They will be easier then because your muscles will have gotten used to the workout

Starting directly with free weight movement is more complicated because it involves motor learning that will slow down your gains of muscle strength.

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