Q&A – Machines vs. Free Weights vs. Resistance Bands – What, When and for Whom?
1. Why combine three types of resistance (machines, free weights, bands)?
Each type of resistance has a different educational and biological function. Machines stabilize the body and allow for precise adjustment of range of motion and load—great for beginners and for learning patterns. Free weights develop control, stabilization, and transfer to everyday life.
The bands provide variable resistance and easy scalability – perfect for regression, post-rehabilitation, and working on tempo and finish of movement.
2. When to choose machines?
At the beginning of learning patterns (squat, push, pull, hip hinge) when safety and repeatability of movement are the priority.
For children around 10+ and adolescents – when we want to control the movement path and range without the risk of “losing” position.
In large school groups, when the teacher needs to quickly set up stations and monitor technique.
When returning to activity and for people with limitations, external stabilization helps focus on muscle function.
3. When to choose free weights (dumbbells, barbells, kettlebells)?
When the pattern is already mastered and we want to improve 3D stabilization, trunk control and coordination.
In adolescents and adults - to develop "transfer to life": lifting, carrying, working on balance.
In small groups and extracurricular activities – when we can devote more attention to individual technique.
4. When to choose resistance bands and rubber bands?
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In regression and progression of exercises (e.g. pull-ups with assistance, push-ups with rubber bands, anti-rotation).
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To learn tempo control (longer eccentric phase) and range closure (resistance increases with stretch).
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In warm-up, pre-rehabilitation and as an alternative when positions are occupied - the same family of movement, less inertia.
5. How to combine these tools in a 45-minute lesson?
Station proposal (3–4 stations, 2 circuits):
1) Station A – Machine (e.g., press/pull, 3×8–12, RPE 6–8).
2) Station B – Free weight (e.g. dumbbell row, 3×8–12, core control).
3) Station C — band/core (anti-rotation + plank/side-plank, 3×20–40 s).
4) Optional: Carry as a finisher.
They all follow the same movement pattern, but in a different variant (regression/progression).
6. What is a safe starting point for children and young people?
Start: bodyweight + resistance bands + training machines (precision and stabilization). No 1RM testing.
Load selection criteria: perceived intensity RPE 6-8 and “leave 2-3 reps in reserve” (RIR 2-3).
Progression: small steps (5–10%), only with clean technique and full, comfortable range of motion.
7. What for adults (sedentary work, back pain, metabolism)?
Priority: rebuilding core control and leg/back strength. Sequence: machine → free weight (when technique is stable) + resistance bands for tempo and post-rehabilitation.
In practice: 2–3 sessions/week, 2–3 core exercises + 1–2 accessories; RPE 6–8; deload every 4–6 weeks or during periods of increased stress.
8. What for seniors (safety, balance, joints)?
Start with machines (external stabilization), lots of 20–45 s isometrics and slow eccentrics. Resistance bands to aid range and control, and free weights only after building confidence and grip.
Goal: Functions of daily living (standing up from a chair, carrying). 2–3 sessions/week, shorter ranges of motion to start, volume progression before weightlifting.
9. The most common myths and mistakes in selecting tools
Myth: "Machines cheat" - truth: they teach track and range; they are essential at the start and in large groups.
Myth: “Free weights are dangerous” — truth: they are safe with good technique and progression.
Myth: “Resistance bands are too weak” — truth: they are great for progression/regression and eccentric work.
Mistake: selecting weight “for ambition” instead of according to technique and RPE/RIR.
10. How to monitor progress and choose progression?
Every 4–6 weeks, perform short tests (e.g., planks, timed squats, grip strength, assisted pull-ups) and enter the results into your Strength Passport. Test results = a decision on which progression path to choose in the next microcycle.
Progression parameters: volume (sets×reps), ROM, tempo (longer eccentric), isometric length, and only then weight.
11. What if I have few positions and a large class – how will it “play”?
Active rotation:
one group on the machine,
second — variant with rubber,
third — free weight/technical regression.
Change every 4–5 minutes, switching roles at each station.