Why Exercise Machines Deserve More Credit Than They Get
When most people think of strength training, they picture barbells and dumbbells, or at least that’s what comes to my mind after coaching CrossFit for more than a decade.
Free weights have long been considered the “gold standard” in the gym, and for good reason — they challenge balance, coordination, and athleticism in ways that machines can’t. If I’m honest, I even looked down on typical gym machines for a time. But no more…
But here’s the truth: exercise machines are far more valuable than people give them credit for. Whether you’re new to lifting, pressed for time, or focused on preserving muscle during a fat-loss phase, machines can be one of the most effective tools in your arsenal.
Let’s break down why.
1. Minimal Learning Curve, Maximum Confidence
One of the biggest barriers for new lifters is technique. With free weights, it can take weeks (sometimes months) to learn proper form and feel confident moving under load. Machines remove that obstacle.
Because the path of motion is fixed, machines require very little technique to execute effectively and safely. You don’t have to worry about stabilizing the weight or perfecting angles — just set the seat height, grab the handles, and you’re in business. This makes ramp-up time minimal, which means you can start training productively from day one.
2. Simple, Straightforward Progression
Building strength and muscle boils down to one key principle: progressive overload. In other words, you need to challenge your muscles a little more over time.
Machines make progression almost effortless. You can add an extra rep or simply move the weight pin down one notch in the stack. There’s no complicated math, no need to load plates, and no stress about whether you can safely hoist a heavier dumbbell. The barrier between you and consistent progress is practically nonexistent.
3. Safe to Train Hard — Even to Failure
One of the most powerful ways to stimulate muscle growth is taking a set close to — or even all the way to — muscular failure. With free weights, pushing that hard can be risky. Dropping a barbell or getting pinned under a bench press isn’t just intimidating, it’s dangerous.
Machines, on the other hand, are built for safety. You can train to failure with confidence, knowing the weight won’t crush you if you can’t complete another rep. This safety factor allows you to push intensity further, which is a major variable in driving both muscle mass and strength gains.
4. The Perfect Fit for Certain Goals and Situations
It’s true: machines won’t develop the same level of balance, coordination, and full-body athleticism as free weights. But not everyone is chasing those qualities.
If you’re new to the weight room, machines help you build strength and muscle without the overwhelm of learning complex lifts.
If you’re short on time, machines let you get in a focused, high-effort workout quickly.
If you’re rehabbing an injury or recovering from surgery, machines offer safe ways to continue to train without the risk of reinjury.
In these contexts, machines may actually be the smarter choice compared to free weights.
The Bottom Line
Free weights and machines aren’t in competition — they’re complementary tools. Free weights excel at building overall athleticism, coordination, and functional strength. Machines shine when you want efficiency, safety, and the ability to train hard with minimal barrier to entry.
If your goal is to gain or preserve muscle mass, improve strength, and make consistent progress without wasting time, don’t overlook the value of exercise machines. They may just be the underappreciated workhorse of the gym.
Keep reading for a sample week of training using only machines…
Example: A Full-Body Machine Training Week
To make this practical, here’s a sample three-day machine-based program. Each workout is full-body, alternates push and pull for the upper body, balances anterior and posterior chain for the lower body, and avoids repeating movements across the week. Stick to 3–4 sets of 5–8 reps per exercise, resting 90 seconds between compound lifts and 60 seconds between isolation movements.
Day 1
Leg Press (posterior chain emphasis) – 3–4x5–8, rest 90s
Chest Press Machine (push) – 3–4x5–8, rest 90s
Seated Row (pull) – 3–4x5–8, rest 90s
Leg Curl Machine (hamstrings, posterior) – 3x8, rest 60s
Lateral Raise Machine (shoulders) – 3x8, rest 60s
Day 2
Hack Squat Machine (anterior chain emphasis) – 3–4x5–8, rest 90s
Lat Pulldown (pull) – 3–4x5–8, rest 90s
Incline Chest Press Machine (push) – 3–4x5–8, rest 90s
Leg Extension Machine (quads, anterior) – 3x8, rest 60s
Biceps Curl Machine – 3x8, rest 60s
Day 3
Glute Drive / Hip Thrust Machine (posterior chain emphasis) – 3–4x5–8, rest 90s
Overhead Shoulder Press Machine (push) – 3–4x5–8, rest 90s
Pullover Machine (pull, lats/chest crossover) – 3–4x5–8, rest 90s
Calf Raise Machine – 3x8, rest 60s
Triceps Pushdown (Cable or Machine) – 3x8, rest 60s
Best Practices for Machine Training:
Adjust seats and pads so joints align with the machine’s axis of rotation.
Control the tempo — 2–3 seconds lowering, 1–2 seconds lifting — instead of rushing reps.
Progress weekly by adding small amounts of weight or an extra rep.
Use the fixed motion to push intensity, taking some sets close to failure safely.