Weight training as your main form of exercise does wonders for your body composition and overall health. At the cellular level, it:
-Increases motor neuron excitability, which is critical for neuron survival
-Improves motor unit synchronization
-Increases central nervous system activation
And those are just a few benefits.
But as a trainer, I routinely get asked if all weight training exercises are created equal, or is one method or exercise more effective than others?
The answer is both simple, and complicated, but ultimately, not all exercises are not created equal.
We can look at each individual exercise and explain why one is better than the other, but there are other factors to consider. Some include:
-The structure of your workout, and the sequence of exercises
-The duration and number of sets/reps for each exercise
-Specific goals
-Proper technique
-Current performance level (beginner, intermediate, or advanced lifter)
There is a lot to unpack, but as someone who lifts weights, these factors need to be considered to determine whether the exercises you’re doing are superior to others. For example, practicing the clean and jerk is a dynamic exercise that is encouraged for a Crossfit athlete. But for a senior who is just trying to lift weights to reverse signs of osteoporosis, the clean and jerk is out of the question. Isolated exercises like a squat, dumbbell curls, or overhead presses would be more appropriate. This is just one of many scenarios where not all weight training exercises are created equal, because it really all depends on the individual and their goals.
Another consideration is whether I am lifting to build muscle, or wanting to use weight training as a way to maintain muscle and reduce the risk of injuries, such as a runner. With different goals in mind, not all exercises are created equal. In this scenario, the runner will likely incorporate supplemental exercises that a bodybuilder wouldn’t need, but is necessary for a runner to help ensure they won’t get injured and run more efficiently. A runner also doesn’t need to worry about hitting a PR on their bench press like a bodybuilder would.
We should also address the difference in machines and free weights. Again, the answer can be complicated and based on the individual, but the use of free weights tends to be more effective than the use of machines.
Here’s why.
First, please don’t be THAT GUY, the one who is trying to get creative with machines and use them in a way that it wasn’t designed to do. If you prefer machines, please use them appropriately. Dumbbells or other free-weight equipment are what you need if you want to manipulate the weight to train stability, performance, core health, and other avenues in weight training.
Overall, machines are designed with stability and support in mind. If you are rehabbing an injury, machines will probably play a large role in your workout routine. But for someone who is healthy and more mobile, free-weight exercises are normally a better option. Adding 50 pounds on your barbell squat will look and feel a lot different from adding 50 pounds on your leg press; in both situations, you’ve gotten stronger in your quads, but overall body strength is way more enhanced when adding more weight to the barbell because more muscle groups are required for that exercise. In this case, it is advised to use a leg press machine over barbell squats while rehabbing an injury, but barbell squats are more effective for overall strength.
This is just another example of why not all weight training exercises are created equal.
I admit, there are some exercises that stand out, and should be practiced amongst most people. You can read more about them here. If your primary goal is to gain muscle and lose fat, which is what most people train for, then the weight training exercises outlined in the article are what you need.
So are all weight training exercises created equal? The short answer is no. But aside from a few standard exercises, the exercises that are superior for one person may not be for another, and vise versa.
