David Yagudayev, Science & Technology Editor
An ongoing debate within the fitness community is the effectiveness of digital weight machines on building muscle mass and developing full body strength. Many have a disparaging view of digital machines, arguing that it is ineffective, considered cheating and simply the improper way to work out. However, after having had the opportunity to try out a structured strength training program at a traditional gym as well as a digital machine, I have found that the benefits and effectiveness of a digital machine are understated and improperly portrayed.
Digital weight machines, such as the Speediance or Vitruvian, are compact, accessible at any time and straightforward in their use. Unlike at a traditional gym, with these digital machines, there’s no need to wait for certain equipment to become available to get your workout in. With a machine like the Speediance or a Tonal, one has the convenience of a full gym’s worth of exercises at their disposal that are available to access 24/7. Digital weight machines are also incredibly user-friendly and safe. Guided workouts are typically provided with each exercise, allowing one to study and perform the movement with the correct range of motion and technique, which cannot be provided in the same way at a traditional gym.
The weight on a digital machine is also adjustable at the touch of a smart handle or ring accessory, making it easy to change the weight in between sets instead of racking or unracking weights, further saving the user precious time. Unlike traditional weight machines found at the gym that rely on resistance cables or physical weights, digital weight machines typically utilize a motor-driven or electromagnetic resistance system to generate resistance that essentially mimics the feel of free weights. However, this does not mean that lifting becomes easier. If anything, digital weight actually feels heavier than traditional free weights due to the lack of natural momentum used when lifting free weights. For example, a study from High Point University found that a weight setting such as 200 pounds on the digital machine Tonal actually feels more like 260 pounds of traditional weight. Their research suggests that one can achieve more muscle activation per repetition with a digital machine that is set to the exact same weight as traditional free weights.
What really sets apart a digital weight machine from a traditional gym is the safety and rate of progression that it provides. Digital weight machines have super smart sensors that are customizable and can detect whether or not one is being put in an unsafe and dangerously compromising situation. Upon detection, the machine either incrementally decreases the weight or turns off the weight entirely, potentially saving the user from injury. At any time, the user can also manually turn off the weight using an accessory, such as a smart ring. A spotter is not needed, unlike in a traditional gym, where pushing oneself to complete failure (the point of final possible physical exertion) safely with heavy free weights is often impossible without a spotter.
Digital machines also effectively track one’s workout statistics and movements in real time, which can easily be accessed and analyzed all from a user-friendly screen. This eliminates the need for keeping a google doc or journal to log the number of sets, repetitions, and weights lifted. On top of this, some digital weight machines even offer a “grade” at the end of one’s workout, based on the range of motion it detects for an exercise and speed at which the workout is performed. Many machines offer both built-in workout programs that one can easily join or customizable programs that offer all sorts of details, from approximate rest time in between sets to the weight lifted for that particular exercise. This allows for smooth transitions between workouts following a set program instead of having to wait around or skip a particular exercise and come back later once the equipment is available at a traditional gym.
Digital weight machines also have multiple modes for weight training which enable the user to place greater emphasis on eccentric and concentric parts of an exercise if the user so chooses. Many digital machines also utilize AI to tailor workout programs specifically to the user and identify areas of strength weakness that can be improved.
There are also downsides to digital machine training. Digital machines have very high upfront costs and have resistance weight capacities (typically 200-300 pounds) compared to a much lower monthly subscription at a local gym where there is no weight capacities. For experienced lifters and serious athletes, this resistance capacity may be irreconcilable and limit strength progression. Although there is an incredible variety of exercises given for such compact machines, there are some exercises that are impossible to perform with them. Social interaction is also lessened when working out with digital machines. These machines are only meant for one user, which makes it much harder to train with a training partner or experience the typical social interaction that the larger traditional gym offers.
Depending on your preferences, training goals and what one values in working out, a digital machine may be a great alternative to a traditional gym. However, do not understate the effectiveness of digital weight machines for building strength and muscle hypertrophy. Cutting edge technology is changing the fitness industry, and we should embrace these changes rather than frown upon them.