On the face of it, gym weights machines offer a lot of benefits. But they should never make up the bulk of your workouts. This information will change the way you train!
Gym weights machines hold a lot of appeal, especially if you’re new to resistance training. They look friendlier and less complicated than loading up a barbell, and you’re a bit less conspicuous when sat on a machine.
But are gym machines really the best way to train? Or are they luring you into a false sense of strength?
What are gym weights machines?
The weights area of a gym typically has barbells and dumbbells (free weights) and a variety of fixed weights machines. These typically have a padded seat and include leg extension, hamstring curl, pec dec, and lat pull down machines. You can increase the weight via a pin-loaded “stack” of weights or by adding weights plates.
At first glance, these machines appear to offer a simpler and more controlled way of working your muscles – especially if you’re new to it. But training exclusively on machines is a false economy and will cheat you out of the bigger benefits of strength training.
Building real-life strength
Strength training has many benefits, from the physical (increasing bone density, muscle mass, and metabolic rate) to the mental (confidence, body-image, and feeling capable).
But there’s a simple benefit that many people ignore until they need it. And that’s functional strength – or “real life strength”.
This kind of strength is built in the gym, but tested in everyday life. It’s the type of strength that enables you to hold on to a large dog without being pulled over, or swing your grandchildren in the air.
Training your central nervous system
Strength training isn’t just about muscles. It’s also about training your CNS (central nervous system) to effectively stabilise a load as it’s moving through space. Gym machines might teach your body to generate a lot of power, but it won’t be functional. Gym machines can actually fool you into thinking you’re stronger than you really are!
The 7 “real life” movement patterns
Gym machines can build one-directional strength. This is called “sagittal plane” (forwards and back). But real life strength demands power and stability as your body moves in several different directions – sagittal, transverse (rotational) and frontal (side to side).
Functional strength training should work your body through in seven key movements:
Bend – bending over with a weight and standing up again
Squat – bending down to pick up a weight
Lunge – moving a weight in any direction with one leg at a time
Push – pushing or pressing something away from you horizontally or overhead
Pull – pulling a weight towards you from overhead, in front, or below
Twist – moving against resistance with a side to side movement
Gait – walking, jogging or running movements
3 reasons to avoid gym machines
Omni-directional strength only
As mentioned, gym machines fix you in position and move one part of your body through one plane of movement. They don’t teach your mind and body to cope with moving load through those seven functional movement patterns (above).
No balance or stability training
A big part of being truly strong for everyday life is stability and balance. It’s no good being able to leg press an impressive amount if you can’t lift up a wheelbarrow full of turf!
Your feet are off the ground
Most gym machines sit you down and take your feet out of the equation altogether. What use will that be when you need to test your functional strength outside when you’re walking, lifting something up, or twisting to pull something?
A better way to build functional strength
You already know that I love a 80/20 approach to nutrition. You can also apply it to strength training. By all means keep some machine work in, but make sure you focus mainly on compound, multi-joint movements with free weights or functional tools. The 20% (maximum) of time spent on gym machines can be used for isolation work or rehabbing an injury.
Stuck on gym machines, or unsure of the best way to use free weights and functional training tools to build “real life” strength? Drop me a line – I’m happy to help.
‘The number one rated Personal Trainer In Henley and Oxfordshire’
References used in todays blog:
1) https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788694
