Weightlifting for Triathletes, Part 3. Free Weights vs. Machines.

(Pro tip - When you're lifting weights soaking wet and in your underpants, you're done.)

It is trendy in triathlon to decry weight room machines as "not engaging your core" and tell anybody who will listen to use free weights (dumbells and the like) instead.  This is a severly polarized view of training that might do you more harm than good.  Yeah, you're working your core.  But you're all over the place and not getting much stronger in your limbs, and your limbs are what actually move you.

If you back up and take a bigger view of things, then you'll realize that machines are fantastic for increasing strength in a particular area.  They hold your form much better so the work can be focused on a problem, dramatically improving strength in a short amount of time.  If that is your goal, then you can't go wrong with using a machine.

More often, you have a mix of issues you are working on when in the gym.  Some problems areas are very specific, others are general.  Just like in Zen, the smartest method is one of "appropriate response."  Ask yourself why you are there, then find the free weight or machine that best addresses the issue you are trying to improve.

One hidden gem that may not be obvious and falls between machines and free weights are cable devices.  Cables allow you to clip on whatever handle you want, then position yourself in a way that allows you to work on your core or balance if you need to, and then crank away.  They give you nearly all the freedom of movement of free weights with the quick weight changes and predicability of machines.  If you can make it work, you should try to get it done with cables.

My own routine uses six machines, two cable stations, and one pull up bar.  Every exercise has a triathlon-specific weakness it is fixing.  And by the way, my core is engaged to the max while cranking hard on the machines.  You can tell by how tense your back and ab muscles are while using them.  I step off of a leg machine and my abs can be burning up!  

Not all is at it seems, so pay attention while training to make your focus to improve your weaknesses.   Make a list of what you want to fix before you even go to the gym and work on that.  Reasses often, and be willing to change when something isn't working for you any more or you find something better.

Enjoy!