Why I love Dumbbells!

Machines or dumbbells- both have their place.



While researching for an article I happened upon this journal study done on both- here's the link.

J Strength Cond Res. 2008 Jan;22(1):75-81. doi: 10.1519/JSC.0b013e31815ef5e7.

Strength outcomes in fixed versus free-form resistance equipment.

Spennewyn KC1.

Author information

Abstract

The purpose of this study was to compare measures of strength and balance between subjects using fixed form or free-form resistance training equipment to determine whether there is a difference in strength or balance outcomes. Thirty previously untrained subjects, mean age = 49 (+/-3.7 years), were randomly placed in either a free-form strength group (FF n = 10) utilizing a commercially available free-form plate loaded resistance device, a fixed form strength group (FX n = 10) utilizing a commercially available fixed range selectorized resistance device or a control group (C; n = 10) who did not exercise. All groups were assessed during a pretest (T1) and a posttest (T2). The exercise groups were asked to exercise over a 16-week period, increasing resistance based on a standardized 8-12 repetition protocol. The same muscles were targeted in both exercise groups, all groups were instructed not to change their dietary habits. A one-way ANOVA was used to detect differences among the groups using baseline and end results data. FX group increased strength 57% from baseline while the FF group increased strength 115% from baseline. A statistically significant difference (P = 0.000001) was detected for strength production in the FF over the FX group and (P = 0.0000144) over the training and control groups. Balance improved 49% in the FX versus 245% in the FF groups. Testing revealed a statistically significant difference (P < or = 0.003). The control (C) group did not show significant improvement in either strength or balance. Results of this study indicate a greater improvement in FF over FX in strength (58%), and balance (196%). Additionally, the FX reported increased pain levels while the FF group reported lowered overall pain levels.

Very interesting stuff! I case you didn't read the article- the free weight group increased their strength by 115% compared to the machine group at only 57% (which is still good!)

I was so impressed by these results. I know I personally get a much better workout when I use free weights, but of course if you're a new exerciser or have other issues, machines can be your best choice.

PMID:

 

18296958

 

[PubMed - indexed for MEDLINE]