While machines can have a place in your workouts, if you use them exclusively, you're missing out on other moves that can help you burn more calories, engage more muscles and joints and save you some time. All you need to do is step away from the machines and head over to the free weights.
Machines Exercises That May Waste Your Time
In many health clubs, beginners are usually introduced to machines because they can be safer (since it's unlikely you'll drop a weight on your head) and easier to master, since you don't have to bother with the difficult aspects of weight training like balance, coordination and torso strength. The problem is you need those things in daily life and improving them is just one of many benefits you get from free weights. That isn't to say that all machines are a waste of time, but in my opinion, the following are some of my least favorite machines at the gym:
Leg extension. My first problem with this exercise is that it's not very functional. How often do you find yourself randomly extending your leg during the day? Probably never...unless you're on a leg extension machine. Another problem is the stress placed on the knee joint during this movement, an even bigger problem if you already have knee problems. Third, you're sitting down and your entire body is supported which means you're not involving any stabilizer muscles as you would in a standing exercise (like a squat). The quads don't work in isolation in real life, so it doesn't make sense to work them that way at the gym.
Leg curl. As with extensions, curls are not a very functional exercise. You're usually lying down or sitting and, again, trying to isolate a muscle group (the hamstrings) that don't work in isolation in real life. Compound exercises (like deadlifts) will make them stronger and help you burn more calories while working on balance, stabilizer muscles and core strength.
Leg Press. This machine is definitely better than some other leg machines because it does involve more muscles and joints. My problem with it is that you're lying down which, again, takes away the balance, stability and core work.
Hip adduction and abductor. These are probably my least favorite machines in the gym because, in my opinion, they are a complete waste of time. Most gym-goers use these machines because they want to burn fat around the inner and outer thighs. First, that's not going to happen with these or any other exercises--spot training doesn't work, so doing an exercise to burn fat in a certain area isn't the right approach. Also, unless you have a very specific reason (like you're a skater or hockey player who needs very strong thigh muscles), working the inner/outer thighs individually isn't the best use of your time. These muscles can be targeted quite nicely using compound movements described later in this article.
Chest Press and Seated Row. Unless you're on a free motion machine or using cables, you're probably sitting down, your back and legs supported, while you push or pull the weight. As with the other machines listed here, this doesn't engage as many muscle groups as similar exercises using free weights.
This doesn't mean you have to abandon machines altogether. What is does mean is that you can up the intensity and functionality of your workouts by adding movements that require you to stabilize yourself. Check out my favorite compound exercises.
Next Page: Create Effective Workouts with Compound Exercises
