Skip to main content

«  View All Posts

Personal Training

Resistance Bands, Free Weights, and Weight Machines: A Guide to Strength Training Methods

November 3rd, 2023 | 5 min. read

Resistance Bands, Free Weights, and Weight Machines: A Guide to Strength Training Methods
Luke Percer

Luke Percer

Motion Specialist // EW Motion Therapy Homewood

Print/Save as PDF

Strength training is an essential component of a balanced fitness regimen. For those interested in building strength, the question often arises: Which is the best form of strength training for me—resistance bands, free weights, or weight machines? Each option has its advantages and considerations, and the best choice ultimately depends on your individual needs, goals, and circumstances. Our personal trainers at EW Motion Therapy can often recommend the best form of strength training for you, and they often use multiple methods in workouts to exercise different muscle groups. Even if you decide not to train with us, you can still review this comprehensive guide to learn the benefits and safety considerations of each strength training method to help you make an informed decision.


Download Our Personal Training Q&A!


Resistance bands: the flexible choice 



Resistance bands are long, stretchable pieces of rubber that provide resistance when pulled or pushed. These affordable and portable accessories are a favorite among those who prefer to work out at home or while traveling. They are incredibly versatile, enabling you to target multiple muscle groups with a single piece of equipment. From bicep curls to leg raises, resistance bands offer a full-body workout without taking up much space. 


Another significant advantage of resistance bands is the ability to scale resistance easily. You can adjust the tension by shortening or lengthening the band or switching to a band with a different resistance level. This makes them highly adaptable for people at various fitness levels and for different phases of a workout program.


Safety considerations 

When it comes to safety, resistance bands are generally a low-risk option. They offer smooth, controlled movements that are easy on the joints. The risk of dropping a heavy weight on yourself is eliminated. However, it’s essential to regularly check your resistance bands for any signs of wear and tear, such as small tears or fraying. A snapped band could cause injury. Make sure to use the proper form to prevent muscle strain or imbalance.


Free weights: the classic choice 



Free weights, including dumbbells, barbells, and kettlebells, are the traditional strength training tools. They are highly effective for building muscle mass and strength. One of the significant benefits is their ability to engage stabilizer muscles, enhancing functional strength and improving balance and coordination. Free weights allow for a wide range of motion, which can be more natural and biomechanically appropriate than machine-guided movements.


When using free weights, you can also perform compound exercises like squats, deadlifts, and bench presses that target multiple muscle groups simultaneously. This makes your workout more efficient and can lead to better metabolic benefits.


Safety considerations 

While free weights offer excellent benefits, they also have higher safety risks. Incorrect form or lifting too heavy can lead to severe injuries such as sprains, strains, or even fractures. Spotters are often recommended for heavy lifts. The inherent instability of free weights can be a double-edged sword, as it provides both functional benefits and safety risks. Proper training and gradual progression are essential.


Weight machines: the guided choice 



Weight machines, often found in gyms, offer guided and isolated muscle exercises. These machines are excellent for beginners who may still need to gain balance, coordination, or knowledge to use free weights effectively. Machines like the leg press, lat pull-down, and chest press offer excellent opportunities for targeted strength gains. They are also helpful for people recovering from injuries who need to avoid putting strain on specific body parts.


Another benefit of weight machines is the ease of use. You can adjust the weight quickly, making it simpler to switch between exercises and users, which can be particularly beneficial in a gym or for those who prefer circuit training.


Safety considerations 

Weight machines generally offer a safer workout option because the machine guides your movement pattern, reducing the chance of improper form. However, this does not mean they are entirely risk-free. It’s essential to adjust the machine settings to match your body size and shape. Failing to do so can lead to awkward movements and potential injuries.


How to choose the proper strength training method for you


Consider your goals and experience level

When selecting exercise equipment, considering one's fitness goals and experience level is crucial. For muscle building & strength, free weights are beneficial as they engage stabilizing muscles, promoting functional strength, while weight machines can isolate muscles and are beginner-friendly. For toning and endurance, resistance bands are practical and versatile. In terms of experience, beginners may find weight machines and resistance bands approachable due to guided form and ease of use. On the other hand, intermediate to advanced individuals may prefer free weights for their versatility and the opportunity for more challenging workouts. 


Ensure safety and listen to your body

Safety and injury prevention during workouts is pivotal. Free weights require proper technique and may necessitate a spotter to prevent injuries. In contrast, weight machines offer a fixed path of motion, reducing the risk but necessitating adjustments for body size. Resistance bands are generally lower impact but require regular checks for wear and tear and proper anchoring. Regardless of the equipment, listening to your body, ensuring rest and recovery, and incorporating consistent warm-up and cool-down practices are essential. Additionally, obtaining medical clearance and seeking professional guidance can optimize safety in your exercise routine.


Resistance bands, free weights, and weight machines each offer unique benefits and come with their own set of safety considerations. Your choice should align with your fitness goals, lifestyle, and comfort level. Each has its place in a well-rounded strength training regimen, and many people find that a combination of all three suits them best. Remember, it's always wise to consult a healthcare provider or a certified fitness professional when embarking on a new fitness journey - our expert trainers at EW Motion Therapy consider it a privilege to walk alongside our clients as they pursue better health and wellness. If you’re curious about what else personal training can do for you, click the button below to download our answers to 20 frequently asked questions.


New call-to-action