Strength training - bodyweight or machines?

[ThankYouVeryMuchGerry]

Just that really. I need to do some strength training but not sure whats best. Also have access to free weights if thats any better. I don't have a PT so haven't got someone to give me a program, so if you can point me in the direction of where to find a program or some first steps I'd be grateful.

TIA

Free weights for me every time.

You use your core and more secondary muscles because you are having to balance and control the weight yourself. I am not convinced that machines allow your body to move in a natural way - you have to follow the path set by the machine, iykwim.

There are loads of programs on the internet, or, The New Rules of Lifting is my go to book.

Have a look for technique videos on the web too - I quite like Athlean-x on youtube.

Don't be afraid to ask someone in the gym to help out - any instructors around shouldn't mind watching you do a couple of reps and giving you a bit of feedback.

I recently had a training session with a strength/conditioning training specialist.

She was very keen that I start on machines, she says she'd prefer to see me again to try free weights after a month or so.
She has set me what feels like a fairly challenging regime.

Her reasoning is that for a newbie machines are a faster start than learning strict correct form for free weights, or as she told me: I'm less likely to hurt myself and give up

VeronicaBeccabunga

Sounds like sound advice

Although ….

Thing about body weight training (eg pull ups, press ups) is that your body is likely heavier than any weight you could use with either machines or free weights.

I weigh around 70kg. So doing a full chest to floor, hand release press up, trains my triceps far more than a tricep machine. Ditto pull ups training biceps, lats and core. I still use a band to help with pull ups because they are so tough.

@VeronicaBeccabunga - but if you have a good PT they should be teaching you good form with free weights from the start so that you don't hurt yourself. Plus, if you aren't developing the secondary muscles from the start, then when you come to use free weights you are more likely to think you are stronger than you are, and without the good form to deal with that weight, you are more likely to injure yourself.

But I agree with assisted pull ups!!

As a newbie you will see quick results anyway.

If you are keen to do a plan the I would recommend stronger by the day, they do an intro plan before the barbell for a 12 week plan to build you up

I'm another free weights fan. If you're worried about injury, you could try a class like Bodypump maybe or have a few sessions with a PT. I've never injured myself with weights tbf. Only ever hurt myself with cardio (running)

I use both. I'll do free weights for bench/shoulder/incline press and squat racks. Plus hip thrusts, I use a bar or dumb bells for free weights. The smith machine is useful too.

But I use cable machines for cable rows and love the Lat pull down machine. There's benefits in using both and I would go for a mix.

If you are keen to do a plan the I would recommend stronger by the day, they do an intro plan before the barbell for a 12 week plan to build you up

Yeah! MegSquats is fab. Her YOuTube channel has lots of really useful stuff. Also Instagram, but the real slid content is on YouTube.

Her aim is to get a barbell in every woman's hands, and she's so straightforward & down to earth about it. The reverse of many online fitness "influencers" (it's not about building a peach bottom, for example).

Hi @ThankYouVeryMuchGerry I love Caroline Girvan's programmes - - she does whole programmes focusing on all the muscle groups. There's a thread too if you want to find out more.

Wow, thank you so much for all your replies!

It sounds like free weights are the way to go so I will have a look on the YouTube channels.

I'll probably be back asking for help at some point soon, but thank you for all the replies so far x

Free weights, compound lifts with a little isolation work. I prefer heavy with max 5 rep sets.
I used Mark Rippetoe YouTube videos to get my form right (starting strength), you need to video yourself to form check if training solo.