I have a question for you: Are your strength training workouts effective? Stop and think for a moment and ask yourself what you really know about your workout routine. Are you getting the absolute most you can out of your workout or are you wasting time?

One way to answer that question is to analyse what you're doing and determine if it will really help you reach your goals. Namely, if you're trying to lose weight and you're spending most of your time on gym machines, you might want to re-evaluate your workouts.

While machines can have a place in your workouts, if you using them exclusively, you're missing out on other moves that can help you burn more calories, engage more muscles and joints and save you some time. All you need to do is step away from the machines and head over to the free weights.

Machines exercises that may waste your time

In many gyms, beginners are usually introduced to machines because they can be safer, since it's unlikely you'll drop a weight on your head, and easier to master, since you don't have to bother with the difficult aspects of weight training like balance, coordination and torso strength.

The problem is you need those things in daily life and improving them is just one of many benefits you get from free weights. That isn't to say that all machines are a waste of time, but in my opinion, the following are some of my least favourite machines at the gym:

Leg extension. My first problem with this exercise is that it's not very functional. How often do you find yourself randomly extending your leg during the day? Probably never, unless you're on a leg extension machine. Another problem is the stress placed on the knee joint during this movement, an even bigger problem if you already have knee problems. Third, you're sitting down and your entire body is supported which means you're not involving any stabiliser muscles as you would in a standing exercise (like a squat). The quads don't work in isolation in real life, so it doesn't make sense to work them that way at the gym.

Leg curl. As with extensions, curls are not a very functional exercise. You're usually lying down or sitting and, again, trying to isolate a muscle group (the hamstrings) that don't work in isolation in real life. Compound exercises (like deadlifts) will make them stronger and help you burn more calories while working on balance, stabiliser muscles and core strength.

Chest Press and Seated Row. Unless you're on a free motion machine or using cables, you're probably sitting down, your back and legs supported, while you push or pull the weight. As with the other machines listed here, this doesn't engage as many muscle groups as similar exercises using free weights.

This doesn't mean you have to abandon machines altogether. What is does mean is that you can up the intensity and functionality of your workouts by adding movements that require you to stabilise yourself.

Click to page two for Ronald's free weight exercises.