I get asked this question ALL THE TIME.  Which is better?  Despite the slightly greater risk of injury, free weights win EVERY TIME.   The risk of injury is normally caused by using the weights incorrectly which I see on machines as well.   Machines just protect you more.

Before I go into the advantages of free weights, let me emphasize that the best gains and the best, safest thing for your body is to do a movement correctly.  If you are unsure, it makes sense to get help.   Many people shy away from personal training due to the cost, but it will help you do the movement properly, reduce your chance of injury and ensure you are doing the right movements for your body and your needs.

Free weights, unlike machines, train movements on MULTIPLE PLANES OF MOTION.   I don’t want to go too deep into the science of movement, but do this as an example.   Pick up ANYTHING and lift it.  Now stand on one leg and do it to emphasize even more all the muscles of your body that are working to stabilize you to lift that.  That is what free weights do.  They allow not just the main muscle to move, but all of the supporting muscles.   Machines work on a unilateral plane of motion.   They only work the main mover because the machine supports the rest of the movement.

So, if you want to see natural, dramatic changes in your body, it is essential that you lift free weights as part of that program.   That does not mean that machines are out.   A qualified trainer with advanced knowledge of biomechanics can help you find the proper program for you which may include a combination of machines, cables and free weights.

If you have not had a body movement assessment yet, that is a perfect place to start to see what limits you and what areas need improvement.