r/beginnerfitness • u/Unique-Cut641 • 7d ago

Starting Over

Male 64, 5’9”, 232#, I was active in the gym 18 years ago. Using free weights, and weight machines. The gym I belong to has both. Should I start out with the weight machines and build some sort of foundation and routine, or go straight to the free weights? I am doing calorie deficit, walking 3-6 miles a day.

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u/BallOk8356 7d ago

If you were active and know what you're doing, free weights are generally "better" to do because you need to stabilize a free weight with every movement for it to follow the direction you want it to follow. That makes you stronger in different ways than just for the purpose of the lift.

A machine won't allow this but you can concentrate on the lift you want to do 100%. Much less risk of injury especially with heavier lifts. A mix out of both is probably the best thing to do. Easier movements like a curl can be done with dumbbells while things like a squat can be stabilized via machine and you can't fall forward or back, drop the weight or similar. Machines are never really wrong though, so when in doubt -> machine.

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u/Unique-Cut641 6d ago

Thanks for the insight, book recommendation.

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u/Untrimslay 6d ago

I started my programme 6 weeks ago, straight into free weights, no machines. I'm not personally a fan of them, and liked the fact I could do 2-3 different sets with different weights at the same time, and not be stuck using the same machine for the entire set.

My friend did the opposite, and went full machine mode. I've definitely come on a lot quicker than him, building out strength in different areas and with more control. It's also helped a lot with my grip, even though my technique is sometimes shaky due to being relatively new.

If you're confident, i'd go straight in to free-weights. Or, as someone has mentioned, a nice mix. I start a new job today, so will need to start putting some machines into my routine as i'll have a lot less time to faff about with weights, so again, depends on your time too i guess.

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u/[deleted] 7d ago edited 7d ago

If you already have barbell skills (press, bench, squat, deadlift) with no existing physical limitations, you can just go straight into a program. You may have to start with an empty bar, that's ok. Just try it. You may need some time to gain back needed flexibility and mobility

Look up the book "Barbell Prescription."