First of all, let us distinguish between the two different types of weight training exercises; compound and isolation movements.
A quick explanation of each: compound exercises involve more than one joint during the movement and work more than one muscle group at a time, whereas isolation exercises only involve a single joint’s movements and normally just target one muscle group. There are several benefits of using compound exercises over isolation exercises:
- Improve coordination and balance
- Improve joint stability and muscle balance
- Allow you to lift heavier weights, which helps increase overall strength
- Work several body groups at once
- Simulate real-world exercises and activities
Muscle isolation exercises may sound like a good idea to enhance a specific body part. However, during strength training it limits muscle fibre stimulation, which, in turn, limits muscle gains.
Next we have the option of performing these exercises using free weights or machines.
Free weight exercises are movements that require you to stabilise and balance the weight with no machine assistance, which help increase your strength and overall development. Along with that you get an increased range of motion by utilising free weights which employ more muscle fibres during exercise. Machines force you to use a specific range of motion that is less natural than free weights and more often than not involve isolation movements.
When you start training and using free weights, a lot of the exercises will feel awkward for you. Your balance will be very poor and you will struggle to stabilise the weight in a smooth range of motion. Do not let this deter you; this is actually not such bad thing. You are utilising muscles that you have never stimulated before, and developing your body's core stabilising muscles.
Machines can provide a safer option for those training without a partner (or spotter), and are also very beneficial for rehabilitation. The controlled motion allows a person to slowly re-introduce movement to the injured area, without too much unnecessary movement.
Overall the benefits of free weights and compound movements make them the most ideal choices for any beginner starting out with weight training. However, you cannot totally avoid all machine exercises and isolation movements. Small body parts normally involve isolation movements naturally (such as calves and forearms), and some machines do offer compound type movements, and a natural range of motion. If you would like a tailor made workout program for beginners outlining the best, and worst exercises, make sure you check out the
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Best Exercises For Beginners
