-Free Weights vs Machines-

Strength and Balance Outcomes in Free Form and Fixed Resistance Equipment

The currently reviewed study was performed in order to determine the difference in strength and balance outcomes between fixed form and free form resistance training equipment. The researcher compared results by means of a pre-test and post-test.

The participants included 20 previously untrained individuals assigned to one of three groups: a control group who did not exercise, a group performing strength training strictly utilizing free weights (free form), and a group using only fixed range resistance devices (fixed form). The exercising participants followed a progressive 8-12 repetition protocol for 16-weeks. Both groups focused on the same muscles and none of the participants changed any dietary habits.

The end results showed that both exercising groups increased strength and balance; however, the free form group improved strength and balance by more than two times and five times, respectively over the fixed form group, and the free form training group reported lower overall pain levels as compared to the fixed form group, which reported increased pain levels.

In conclusion, free form resistance training performed progressively and properly promotes increased strength and balance and lower pain levels.

Spennewyn, K. C. (2008). Journal of Strength & Conditioning Research, 22(1), 75-81. (1/29/2008)