The Pros and Cons of Free Weights

Free weights are a great way to strength train because they offer effective, time-efficient workouts.

Other advantages include:

• Versatility. Free weights can be used for a variety of exercises for the entire body, so you don't have to move from machine to machine to work different muscle groups.
• Functionality. With free weights, you're able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body.
• Building whole body strength. Because you're supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training...this can also help you burn more calories during your workout.

Like machines, free weights also have some disadvantages:

• They're hard to learn. Using free weights requires skill and coordination, so you may need some instruction when using them for the first time. Good form is harder to achieve without the added support from machines, so there's a higher learning curve with free weights.
• Risk of injury. Because there isn't a fixed path when using free weights, it's easier to put your body in the wrong position, which could lead to injury. There's also the risk of dropping the weights, especially if you're lifting heavy.
• Confusion. With machines, you know exactly what exercise you're doing and what muscle you're working. With dumbbells, there are so many exercises you can do, it's easy to get confused about where to start.