If you walk into any gym, it is a fact of life that you will find Nautilus machines (or the like) taking over the floor plan. Many unsuspecting gym-goers use these, mistaking them for a great way to build strength and to condition the body for physical activity, when in reality; they are setting themselves up for failure. Gyms are becoming over populated with them, and the area dedicated to free weights is rapidly shrinking as gym owners attempt to find space for the yuppie machines.

In many cases, Nautilus (although I am not limiting my critique to this brand) machines cause more harm than good to their users – ultimately accomplishing the opposite of the desired effect. One major reason people use these machines for is that they are afraid to get hurt using free weights. Perhaps they have had an injury from a sport and want to rehab, or perhaps they have been taught that Nautilus machines are the way to go. Either way, they are wrong. Using light (very light) free weights can be beneficial to injuries because it helps to develop the tiny support muscles around all of your joints, and to regain the stability associated with them because of the tiny variations in the range of motion that one uses when using dumbbells.

But why don’t you get the same effect from a Nautilus machine using equally light weights? The reason is because the Nautilus machine locks you into one range of motion (a straight line) and takes out the variability of the exercise, not sending the message that the body needs to build those tiny stabilizer muscles. Our bodies weren’t meant to push something in a straight line, with our hands locked in the same position. In every lift with a free weight, there is, at the very least, a slight curve to the path that the weight takes. It is natural. Nautilus machines take out that natural curve and force the body into an unnatural motion path, placing more strain on the joints, and less on the muscles.

Another reason that people use a Nautilus machine is that it gives them the idea that they are stronger than they really are. It is a lot easier to try to do 100lbs of anything on a Nautilus machine than it is using the equivalent free weight exercise. Because you have to use less muscles to get the weight moving, it appears that the weight is lighter. However, this “strength” is non transferable to any other aspect of life unless you happen to be strapped in, locked into a specific motion path. Don’t believe me? Do your 3 rep max for bench on a Nautilus machine, take a few minutes to recuperate, and try to get the same weight benching a bar. I hope you have a spotter, because if not, you’re going to be left there with a loaded bar on your chest.

Bottom line: Nautilus machines are here to stay. But that doesn’t mean that you have to be become a victim. Regardless of your fitness goals, free weights are better. Now it’s just a matter of manning up, and getting it done. As always, feel free to email me with questions and concerns at cameron@cavallere.com. Happy Lifting (even to that yuppie in loafers using the Nautilus machine as we speak).

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