ADVANTAGES:

• Force you to both lift and balance the weight
• Balancing works larger, primary muscles as well as smaller, secondary muscles
• Versatility: with one barbell you can work your entire body
• Greater results achieved because your body has to work harder (vs. resistance machines) to perform exercises

DISADVANTAGES

• Changing the weight has to be done manually
• You might need a spotter while lifting the weight (as a safety precaution)
• Harder to perform exercises with correct technique

ADVANTAGES

• Easy to use (which makes them ideal for beginners)
• Changing the weight is simple: just insert the pin to the desired weight
• Safer to use (if you’re unable to push/pull/lift the weight, it can be safely lowered to the starting position)
• Some exercises are best done on resistance machines for they can target a specific muscle to be worked

DISADVANTAGES

• Easier to cheat while performing exercises
• The stronger side of your body will push/pull/lift most of the weight (might cause unbalanced muscle-development)
• Resistance machines aren’t practical for most people to set up at home
• Less significant results achieved (vs. free weights) since your body isn’t forced to work as hard