Humans are creative, and we constantly strive to find different and more efficient methods for achieving our goals. Resistance training is no exception, and one of its biggest advantages is its flexibility. We’ve invented all kinds of different equipment to work out. Whether you prefer free weights, machines, or cables, there’s no shortage of tools to help you train. But which option is best for you?

Comparing Free Weights, Machines, And Cables

Overviews of Equipment

First, let’s start by defining resistance training. Simply put, resistance training is any exercise that focuses on causing a muscle or muscles to work against differing levels of resistance. The goal is to strengthen and grow the targeted muscle tissues. This term is often used synonymously with terms like “weight training,” “strength training,” “weight lifting,” etc.

With that out of the way, I’ll overview three categories of equipment used for resistance training, their advantages, and their potential drawbacks. I also want to note here that this list is nowhere near exhaustive. There are other forms of resistance I won’t be covering here, e.g., resistance bands, weighted vests, etc. Still, the three categories I will cover are staples in most gyms and cover most of the equipment available.

1. Free Weights

Free weights consist of heavy objects to be lifted. The three most common examples are barbells, dumbbells, and kettlebells. Barbells are a long bar of metal, with ends that weighted plates can be attached to. Dumbbells are weights with a central, hand-sized handle, and kettlebells are weights with a distinct handle on top.

For all of these, the primary, constant source of resistance is gravity itself. The greater the mass of the object lifted, the more force gravity exerts on it, and thus the more force is required to counteract it. This concept seems obvious, but gravity doesn’t always provide the same uniform resistance on all exercises. More on this later.

2. Machines

Machines are contraptions designed to use mechanical leverage to provide resistance against a body part or parts. These machines challenge the target muscles by providing resistance directly against the muscle at all parts of the lift. Examples of these include leg presses, smith machines, and leg extensions.

Machines have a few different ways of loading. Some use gravity and weight plates like barbells do. Others use an adjustable weight stack coupled with a series of cables and pulleys. The commonality among all machines is that they provide constant tension across all parts of the muscle’s range of motion. Additionally, most machines lock movement into a fixed range of motion.

3. Cables

Cables are somewhat in between free weights and machines in terms of function. They provide constant tension similar to machines via a cable and pulley system. However, the range of motion is a bit more open, like free weights. Examples of cable exercises include biceps curls, triceps extensions, and lat pulldowns.

Like machines, cables tend to use an adjustable weight stack as their source of resistance. Plate-loaded cable machines do exist, but they tend to be much rarer than their weight-stacked equivalents.

Some Considerations For Resistance Training

While all three types of resistance training can build muscle effectively, they aren’t equal in all areas. Each has both potential advantages and drawbacks over the others. None of the choices are inherently better than the others. It simply depends on one’s circumstances.

I also want to point out here that there are misconceptions regarding training equipment. Arguably the biggest one is that you can only build a good figure with free weights. This idea tends to be argued by machismo, that the early bodybuilders didn’t use machines, squat/bench/deadlift is all you need, etc. 

Remember, there are no mandatory exercises for developing a good physique. Certain exercises may give you more bang for your buck than others, but there isn’t a universal set of movements that are necessary. Muscle growth is concerned with the stimulus itself, not in how you attain it. 

All that aside, here are a few things to consider when choosing between the three.

1. Availability

This one depends on what gym you go to. While most gyms have many options for your training needs, it’s not uncommon for some gyms to have equipment that others lack, or vice versa. For example, until recently Planet Fitness had a very limited selection of free weights, instead focusing mainly on machines and cables. Thus, trainees looking to practice the basic barbell movements had to train elsewhere. 

In a similar vein, there is such a wide variety of machines that some are quite a bit rarer than others. The leg press and Smith machine are very common, while machines for lateral raises or lat pullovers are scarcer. In these cases, finding an equivalent free weight or cable movement may be the best option.

2. Tension

The goal with weight training is progressive tension overload, i.e. getting the muscles to challenge increasing levels of resistance and tension. However, what’s often overlooked is that certain exercises do not provide a constant level of tension across the lift.

The main offender here are free weights. As I alluded to earlier, the resistance for free weights comes from gravity. Therefore, the maximal tension occurs when the force produced is in complete opposition. Resistance peaks when gravity is exerting its force greatest on the target muscle.

For something like a bench press, this is fine. Gravity points down, you push up. Therefore, gravity is exerting the same resistance through all parts of the lift. Indeed, most movements that press or pull straight up will experience constant tension from gravity.

Things get a bit more convoluted, though, when we start looking into the biomechanics of certain exercises. Take the biceps curl. The force curve required for it isn’t constant. It requires the least amount of force when the arm is either fully extended at the bottom or fully curled. Between these two points, the angle of the movement relative to the downward force varies. The point of max resistance is halfway through the lift.

Conversely, machines and cables use pulley systems. This allows the resisting force to be set at virtually any angle. Additionally, the tension on the muscles is constant, with the cables providing equal resistance on the target muscle through all parts of the lift. This aspect is particularly useful when training small body parts like the deltoids, biceps, or triceps.

This isn’t necessarily an argument that free weights are inferior to cables and machines for providing muscle stimulus. Nor does it mean you can’t build muscle with exercises that don’t have constant tension on the muscle. It’s just something to think about when planning out your routine.

3. Training

This boils down to what your overall goals are, and how you’re built. Simply put, your body is going to dictate what lifts you excel at.

With free weights, the common focuses are barbell movements such as the squat, bench, and deadlift. These exercises can be excellent for muscle growth when done properly. The difficulty here is that not everyone is favorably built for these exercises. Tall, lanky individuals in particular tend to have trouble. Long arms make the mechanics of the bench press difficult; long legs can be an issue with squatting, etc. That’s not to say these individuals cannot do these exercises if they wish. However, if one’s build is interfering with progression, it may well be worth it to simply find another exercise that targets those muscles more easily. 

Machines and cables can be just as guilty of this. The usefulness of a machine is highly dependent on whether you can adjust it to perform the movement correctly. Since the seats and pads can only be adjusted to set configurations, you’re out of luck if your build requires a setting between two of the adjustment heights, the handles are too widely set apart, etc. Cables can cause a similar issue regarding pulley placement but tend to avoid most adjustment problems. 

The solution is to set up your routines to cater to your body. If you want to train a muscle group, it can be accomplished with all three types of equipment. No particular exercise or piece of equipment is mandatory, with one caveat.

The one exception to all this is that if your sport demands certain movements, you have to train them. A powerlifter is going to have to train the barbell squat, bench press, and deadlift, as those are the lifts they test in competition. Olympic lifers have to train the clean and jerk and snatch for the same reason. That’s not to say that those are the only exercises they train. They’re just mandatory inclusions in their exercise selection.

4. Cost of Equipment

This section will be referring to a home gym setup. Some people much prefer to work out at home, for various reasons, e.g. avoiding public scrutiny, no wait times for equipment, no commute, etc. Additionally, if they have the money and space to set up their own home gym, it will eventually be financially worth it when factoring against the cost of gym memberships.

First, cables. These are certainly viable options, and can be an excellent complement to a home gym setup. However, full cable setups are quite expensive and can be difficult for particular exercises. Lower body exercises in particular can be quite awkward to load heavily. If you have the space and funds to get a cable setup, it’s worth it, but I wouldn’t recommend it as a first priority.

Machines are particularly problematic for home gyms. Prices tend to be rather expensive, for one. However, the biggest problem is space. Most machines are built for one very specific purpose, e.g. biceps curls, leg extensions, etc. As such, you’d have to collect quite a few machines to cover all your needs. Unless you have a ton of square footage in your home, things will be quite cramped. 

Free weights are by far the most cost-effective route for a home gym. The trifecta of a decent setup consists of a barbell and plates, an adjustable weight bench, and a squat rack/cage. Between these three, you can cover many body parts in a workout. If going this route, getting a quality barbell is first priority. If you buy quality, you’ll never have to buy again. Ideally, the barbell should weigh 20kg (45lb) with 50mm sleeves, allowing them to be used with Olympic plates. 

Weight plates are quite cheap, especially ones made of iron. How many plates you need will depend on your lifting experience, but you’ll want a variety: However many pairs of 20kg (45lb) you need, and pairs of 10kg/25lb, 5kg/10lb, 2.5kg/5lb, and 1.25kg/2.5lb. These plates are often on sale cheap from other people on online marketplaces, so shop around. It also isn’t a bad idea to invest in some rubber (bumper) plates as well, as they absorb impacts on the floor better than their iron counterparts. This comes in handy when doing movements which touch the floor, e.g. deadlifts, Pendlay rows, etc. 

Squat racks and power cages allow you to perform additional lifts that would be difficult to position from the ground. Squats are the main example, but the adjustable hooks allow for overhead press, Romanian deadlifts, lunges, etc. The other bonus to a cage/rack is that they often come with safeties. When used correctly, they can ensure safe bailouts from a failed squat. without the need of a spotter. Finally, racks/cages can be quite cheap, ranging from anywhere to a couple of hundred dollars to well over a thousand. You probably don’t need the latter unless you’re lifting extremely heavy.

The setup is rounded out by an adjustable weight bench. This allows you to perform pressing exercises at different respective angles, particularly flat bench press, incline bench press, and seated overhead press. When used in conjunction with a rack/cage, you also get the benefit of safeties to bail out on failed lifts. Finally, weight benches are easily the cheapest part of the setup, some even below 100 dollars.

I know I haven’t talked about dumbbells in this setup. Many folks already have a few small dumbbells that they use at home. I don’t recommend them because they’re generally not cost-effective. With dedicated and consistent lifting, a trainee’s strength levels eventually outgrow the small weights they have on hand. This necessitates buying heavier dumbbells. Then they grow past those, and require another, heavier set…you get the idea. Before you know it, they have a small mountain of dumbbells taking up space.

Conclusion

Free weights, machines, and cables are all capable tools for muscle growth. The one last factor that trumps all else is preference. We can analyze and pick apart the pros and cons of each, but at the end of the day, it’s what you want to do that matters. After all, the best program is the one you enjoy and can stick to for an extended period of time.