Is Machine Based Weight Training Functional

There have been a few debates regarding machine based weight training for as long as they have existed. Generally people have asked “what is better, machines, free weights, cables, etc”? The general conclusion amongst exercise scientists is that they all work as long as the intensity is sufficient and it is done consistently. 

Another debate that has existed for many years is that machine based weight training is not ‘functional’. This stems from a movement in the fitness industry over the past 10 years or so around ‘functional exercise’ or exercise that mimics daily movements. 

For example, some have stated that a leg extension exercise performed on a machine is not functional because it trains the quadriceps in isolation, therefore it doesn’t mimic movements of 'real life'. The general conclusion amongst exercise scientists is that this isn’t necessarily true and in fact, all strength is functional. Stronger quadriceps will make any activity that involves this muscle group easier thus, more ‘functional’, or adding to the function of the movement, even if the movement is different from a solitary knee extension. 

Walking up 5 flights of stairs is a functional task. If we took an untrained individual and asked them to perform 2 challenging sets of leg extensions each week for 6-12 weeks thus increasing their quadriceps strength they would absolutely find taking the stairs easier. This is functional exercise. 

Inthis recent meta-analysis which looks specifically at 2 tasks that are associated with functional capacity in older individuals (average age of 70), it seems clear that machine based resistance exercise increases both strength and functional capacity significantly.

The benefits of performing machine based resistance training:

• Machines are generally regarded as a safer approach versus free weight and even body weight exercise, particularly when working at a high level of effort. 
• It is easier and faster to learn how to perform properly. 
• It lowers the ‘bar to entry’ for people who are not comfortable or knowledgeable with resistance training.
• Machine based workouts are far more efficient.
• Significantly improves strength, muscle hypertrophy (growth), bone density and even aerobic capacity. 

We’ve seen our clients make incredible improvements in strength, mobility and functional capacity using our machine based strength training approach over the past 2 decades. Some of whom have been training with us since the beginning, and continue to train with us to this day!

Let’s make resistance exercise less complex and therefore more accessible to more people. The easier it is to approach, the more likely people will do it and stick with it. The exercise still has to be ‘hard work’, but it doesn’t have to be complicated to have a positive impact on fitness and health.