Working with you body is like creating a work of art … human art.

Think of your body as a piece of clay, ready to be sculpted into a new and beautiful work of art.

But before you can select which form your exercise routine will take, you must first decide what function you want your body to have.

For example, if you want to attain an all around state of health and fitness that is ‘ready for anything’, your ‘tools’ might include high intensity circuit training and aerobic activity from cycling or swimming.

On the other hand, if you want to put your body into top buff muscular condition to improve your appearance, you would want to create a moderate to heavy free weight training at a gym.

A great number of people join gyms or health clubs for the convenience of having different forms of exercise equipment available.

However, this also brings with it a certain level of confusion. Which form is better for your work out, free weights or machines? The key here is to always keep your goal(s) in focus. Personally, I prefer free weights over machines for a number of reasons.

The chief reason is that (with very few exceptions) the results from your training time will be substantially superior with less chance of injury caused by the inflexibility of machines. Free weights allow your body to move the way you are designed and enable you to do the actual work rather than machines doing the work on a fixed track. Just about every machine on the market mimics what you do when you work out with free weights.

The question as to which is ‘better’ has been asked since the beginning of the sport and still has no definitive answer. There simply is no single best answer for everyone.

There have been numerous ‘studies’ on both sides of this question, but they simply serve to further the confusion.

For example, some research statistics suggest that a person was able to handle more poundage on a standard bench press movement using a barbell than by performing a ‘chest press’ movement on a cable weight machine. This would tend to indicate that the use of free weights was more effective in targeting the pectoral (chest) muscles.

Other research has shown that dumbbell bench presses performed on a stability ball engaged more total muscles through out the body, especially in the core and abdominal region, than when performed on a stationary flat bench. The added muscle used here is a great benefit, especially when trying to carve out an ‘all over’ well toned physique.

We have also learned that muscle will generally tend to get stronger and shapelier by using cable machines over fixed machines due to the variety of movements enabled at one time. But, that brings us back to the general use of dumbbells over fixed machines. Are you still with me?

The one fact out of all the research and studies is that they all work. They all provide a challenge to the body or "reason to grow."

For all practical purposes, they all will help with strength, size and shape of muscle. When you use free weights in your routine, your body will automatically stabilize itself by working other muscles (abs, core, back, legs and so on.)

The result will be a more functional physique to better perform your day-to-day tasks that require lifting, pushing or other movements in the real world. For this type of training you may want to use cable weight machines or a stability ball.

Here is where focusing on your goal(s) will pay off.

Whether you choose to use free weights or machines will totally depend upon your goals and objectives. Amateur and/or Professional athletes generally use strength-training movements that focus more on the use of free weights and cable machine training that provides additional core stabilization than fixed machines.

In my experience, strength training movements performed with free weights or machines while in a standing position instead of sitting (where applicable) provides the most amount of benefit for the time and effort spent.

If your goal is bodybuilding and you want to build up a specific muscle or muscle group, you would do well to use a combination of free weights and machines.

Those persons working toward overall health and toning may benefit from a combination of techniques and movements that challenge the muscles of the body in different ways. This style of training helps prevent boredom as well as reaching a ‘zero strength and growth plateau’. The object, as you can see, is to focus on performing some sort of resistance movements and striving to hit all the major muscle groups of the body.

If you’re just starting to work out practice mastering the basic movements for each of the three major muscle groups…chest, back and legs. Don’t be afraid to ask questions or ask for help. Search around for a personal trainer that you get along with well.

Remember, not all trainers work for a gym and, not all trainers are the same. Many excellent trainers and coaches work independently. The investment you put into proper training is worth a hundred times that if you injure yourself from lack of knowledge or poor form.

Remember that there are numerous ways to exercise, be they weight training with free weights, machines, cables, calisthenics, swimming, running cycling and any combination of these as well as many other forms. Point yourself in a positive direction by selecting from the forms of exercise you like.

Not only will you look forward to your workouts, but you will find that the chance of sticking to your plan is greatly increased. You will perform well with whichever exercise or movement you regularly use in your routine. A good way to stay in all around shape is to cross train with a variety of styles.

Calisthenics such as chin ups and push ups can be integrated into your routine one day in place of machines. Another variation during warmer weather is to spend time in the pool. The use of water resistance for body shaping and toning is excellent and keeps the work out fun.

If you are not sure where to begin, what to do, how to correct a problem area, or have any other questions pertaining to this column or relating to your fitness goals, please feel free to contact me at the email address below.

Many of the questions you may have are the same questions others may have. I will answer all inquires by email or phone and include the most common ones in this column. Also, if you are interested in regular group fitness seminars, exercise classes such as water fitness, cycling or ‘fit-camps’ for weight loss or gain please let me hear from you.

Set a personal goal for yourself: Live Healthier, Live Longer: Get Fit For Life.

Dennis Mason is a certified personal trainer and coach with over 30 years experience, an NPC bodybuilding competitor, charity cyclist, health and fitness motivational speaker and author. Contact him for information regarding his services and private fitness studio in Palm Springs. On the Web at www.inshapefitness.net; e-mail tp dennis@inshapefitness.net; telephone (760_ 219-5877; private personal training, fit-lifestyle coaching, nutritional guidance and sports massage by appointment.