If you want to challenge your body in many ways and develop a balance in strength, muscle size, coordination, etc., then free weights are what you should use. Beginners should try to use at least some free weights to develop muscle control. Machines provide more isolation work, which is valuable for trainees trying to target certain muscles. This is not necessary for most beginners, but the machines are also more stable and may be safer, or at least feel safer, for many beginners. Free weights require more skill, but machines do require proper technique for best results. Most people end up using a combination of free weights and machines.

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