Cable vs Free Weight
Cable machines vs free weights is a question that we all ask ourselves at least once in our fitness journey. We are here to break down the differences and the pros and cons to each.
What is a cable machine?
A cable machine is a piece of equipment that uses cables to move the weight. Most cable machines allow for your movement to be guided by the arms of the machines. For example, a leg extension machine makes it easier to isolate the intended muscles and doesn’t require you to worry as much about your form.
Some machines like our 8 stack cable machine allow for more dynamic movements that allow you to push without the effect of gravity. The cable chest fly or similar variations are great exercises that engage other parts of the body like your core. This exercise is not possible without a cable machine. Without it, gravity would be pulling the weight down causing fatiguing your shoulders. The tricep pulldown and lat pulldown are two great exercises that can only be done on a cable machine.
Free weights are your traditional style of lifting weights. Dumbbells, kettlebells and weighted medicine balls.
Free weights are great for simple and advanced exercises alike. Free weights introduce slightly more instability which requires you to pay more attention to your form as well as the amount of weight you choose. While performing movements like dumbbell chest presses, when the weight is furthest from you, the shoulder is under tension and it requires you to focus on controlling the weight as you bring the dumbbell back down.
Exercises like bicep curls, farmers carries, and dumbbell thrusters are simple movements that are great for everyone. Kettlebell swings and medicine ball throws/slams are great ways to engage the whole body, however because these exercises have multiple muscles working at one time, having a trainer (like our TrueAP trainers) coach you through these may be a good idea for your first time trying them. Because many daily activities involve carrying, lifting, reaching, bending, and rotating, free weight exercises can help improve functional strength that transfers to activities outside the gym.
Pros of Cable Machines
- Easier to learn for beginners
- Provide guided movement patterns
- Allow for excellent muscle isolation
- Consistent resistance throughout the exercise
- Often feel safer when learning new movements
- Useful for rehabilitation and injury prevention programs
Cons of Cable Machines
- Less demand on stabilizing muscles
- Limited by the machine’s movement path
- May not mimic real-world movement patterns as effectively
- Can reduce the balance and coordination challenges found in free-weight training
Pros of Free Weights
- Improve balance and coordination
- Engage stabilizing muscles throughout the body
- Allow for more natural movement patterns
- Easily adaptable for a wide variety of exercises
- Excellent for developing functional strength
- Can improve athletic performance and everyday movement
Cons of Free Weights
- Require more attention to technique
- Can have a steeper learning curve for beginners
- Can feel intimidating for new gym members
- Often require greater balance and coordination
- Improper form can increase injury risk
So, which is better? Free weights or cable machines?
The answer is neither, a good workout will typically incorporate both. Using cable machines to help isolate muscle groups such as your legs or triceps and using free weights to add a level of coordination and stability to your workout can help create a well rounded workout for you.
