Using stabilising muscles to lift weights will make you more effective in producing overall muscular strength and power. Other benefits are:
- Free weight exercises are more closely matched to the natural movements of your muscles and joints
- Free weights help improve your overall balance and coordination
- You can perform a wider variety of exercises with free weights, e.g. with a simple set of adjustable or fixed dumbbells or an Olympic or standard barbell set you can perform hundreds of exercises, whereas you are limited to the amount of exercises that can be performed when using a smith machine for example
- The costs of weights are inexpensive, they are also portable and use little space in comparison to strength training machines.