We all know the benefits of resistance training -- increased strength, endurance, muscle tone, and a better quality of living to name a few. How we bring about these changes can be performed a couple different ways. The use of resistance machines, free weights and dumbbells, exercise tubing, and your own body weight are the main modes of exercise. These are the ways that have been proven by studies to bring about the positive changes we desire. As you will see, each have advantages and disadvantages over each other. Niether are right or wrong, just different in their own ways.
Machines
When we first walk into a gym, the thing that grabs our attention are all of those shiny resistance training machines. There are countless manufacturers that produce countless plus varieties of machines that target different muscle groups and the particular muscles in those muscle groups. Since no two people are the same in structure, we must first choose the eliminate all machines that bring about pain or injury during the exercise or that do not feel right. Seat height is most important. Follow the directions on the machine to determine the proper seat height for you. When using machines, you are either pushing or pulling the handle.
Advantages
- Easy to use
- No transferring of weights, just a simple pin pull
- Many variations to provide strength training to all muscles
- More exercises can be completed in a shorter amount of time
Disadvantages
- Very expensive
- Big and bulky
- Doesn’t compensate for variations in each users range of motion (ROM)
Free Weights and Dumbbells
Free weights are such items such as the barbell, EZ curl bar, and the plate weights that go to them. Some of the total body exercises that necessitate these pieces of equipment are squats, bench presses, and dead lifts. We use dumbbells to perform alternating exercises, which can strengthen all muscles in the body. Dumbbells are generally more advanced than machines because the user has to develop coordination and balance in order to properly lift the weights. By learning the coordination and balance, we stimulate muscles other than the primary muscle being worked. This aids in symmetry and increasing overall strength.
Advantages
- Very Inexpensive
- Versatile
- Small and compact
- Improves balance and coordination
- One exercise can work several muscle groups
Disadvantages
- Injury: Weights can slip or be dropped
- Adjusting the weights
Resistance Bands
There are numerous manufacturers of resistance bands on the markets. Some have handles while others do not. Resistance bands are usually not found at gyms but can be purchased fairly inexpensive at sporting good stores. Resistance bands were first used by physical therapists in the rehabilitation of their patients. The bands come in various colors that symbolize the amount of resistance they provide. Usually the darker the color the more effort is needed to stretch the bands.
Advantages
- Light and compact
- Inexpensive
- Can be used while traveling
- Versatile
Disadvantages
- Can tear or snap causing injury
- Limited amount of resistance available
- Positioning can be difficult
Body Weight
Your own body weight is a good resistance tool as well. The most common exercises include squats (no weight), lunges, pull-ups, dips, and push-ups. The only thing require for these exercises is yourself with the exception of the pull-ups where a bar or other grab able object is available that will support your bodyweight.
Advantages
- Inexpensive (depending on spending habits)
- Doesn’t take a lot of space
Disadvantages
- Don’t really want to increase weight
- Can be repetitive and boring
- Not much variation
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