Resistance Machines

Advantages

Disadvantages

• Safety. Weights can not be dropped and cause harm.
• Low level of skill / experience / technical knowledge needed to use them.
• Easy to follow progress.
• Save space. Large weights in small areas.
• User friendly. Looking, convenient, non-intimidating
• No spotter required
• Isolates muscles so harder to cheat

• Expensive
• No versatility. Angle and motion of movement pre-determined.
• At times it is hard to complete a full range of motion - due to Height, and the movement of the weight stack.
• Tends not to train fixator (stabilising) muscles.
• Weight increases or total weight may be inappropriate or insufficient.

Free Weights

Advantages

Disadvantages 

• Relatively cheap
• Easy, out of way storage
• Transportable
• Desired weight increases possible
• Works fixator muscles
• Can go through full range of movement
• Versatility: It is possible to work all of the angles of the joint.

• When lifting near max, a spotter is required
• High skill / flexibility needed
• Time consuming to learn. No diagram to show what to do.
• Poor execution can lead to injury