What Is the Difference Between Weight Machines and Free Weights?
Movements using free weights occur in a
three-dimensional plane, while most weight machines allow movement only
in a single plane. With machines, the movement is guided, so only the
major muscles required to perform the movement are used. With free
weights, the added task of balancing the weights in the
three-dimensional plane recruits other functional muscles that machines
do not recruit.
People new to weight lifting should probably begin with machines
to train the major muscles, and then use free weights to train more
specific movements.