What makes training with the Balkan Strength Machine at James Kerby’s Gym different to training with free weights?
Why this works for my clients.
As a professional coach, I’ve seen great results from using the new Balkan Strength Machine with my clients. It offers more consistent muscle engagement than free weights, especially in building strength and control during both the lifting (concentric) and lowering (eccentric) phases. It also gives instant feedback and adjusts to each person’s effort. Free weights definitely work many muscles, but they need more skill and don’t give the same specific focus on lowering or the same instant feedback.
- Working Many Muscles Together: At my gym, we use the Balkan Strength Machine to work lots of muscles at once, both when lifting and lowering. The motorised, adaptive resistance changes to match your effort, keeping muscles working throughout.
- Focus on the Lowering Phase: Unlike free weights, which rely on gravity and often focus on lifting, the Balkan puts extra emphasis on the lowering phase. This is great for building strength and control, which benefits my clients greatly.
- Active Control and Immediate Feedback: The machine needs you to stay in control and gives you instant feedback on how you’re doing. This helps you use the right technique every time. Free weights can work stabilising muscles, but they don’t give the same clear feedback.
- Suitable for Everyone: The Balkan’s resistance and movement can be adjusted to suit everyone, no matter their age or ability. Free weights need more experience to use safely and effectively.
James Kerby’s Gym: Balkan Strength Machine vs Free Weights Training and Muscle Engagement Comparison
| Aspect | Balkan Strength Machine (at James Kerby’s Gym) | Free Weights |
| Muscle Groups Targeted | Works multiple muscles at the same time and really pushes muscle activation in both the lifting and lowering parts of the exercise. | Works the whole body and stabilising muscles, but which ones get the most work depends on the exercise. Usually needs more skill to target many muscles together effectively. |
| Eccentric Training | Makes the lowering phase (eccentric) harder, which leads to better strength and muscle growth. | Making the lowering phase harder is difficult and often not a main focus in most workout plans. |
| Active Control | Motorised resistance changes to match your strength, meaning you have to actively control the whole movement for maximum muscle activation. | You need to stabilise and control the weights yourself, especially for bigger exercises. It doesn’t change as directly with your effort. |
| Feedback | Gives immediate digital feedback, showing you how your technique is and helping you get the most out of each movement. | There’s no direct feedback, you have to judge for yourself or get help from a coach. |
