As a trainer, a common question gym members ask me is which is better: weight machines or free weights? For some reason, gym equipment has evolved into a competition! Honestly, I think this comparison stems from the desire to find the quickest fix in weight-loss and fitness. Hate to break it to you… but there’s no secret machine that will produce better results for you than what is already out there. What does produce better results is how you use the equipment. But first, let’s start with the difference between machines and free weights.

Weight machines can be anything from a leg press to a seated high back row. They’re designed to isolate specific muscle groups because they maintain your form for you when you perform the exercise. They also come handy with little cartoons of a buff naked man that highlight what main and secondary muscles you’re working. Hot stuff!

Free weights, on the other hand, include barbells and dumbbells. The benefit of using free weights is that you are in control, therefore you recruit more muscles to maintain your form. So no swinging your arms on the bicep curls, gentlemen! Maintaining your form works your core and stabilization in addition to the muscles you’re isolating, leading to a more total body exercise.

As a fitness professional (and from seeing a lot of hideous form in my day!), I highly suggest you consult a fitness professional—not your college buddy—before performing a movement you haven’t done before. Most gyms have trainers that will assist you for free or answer any questions you have on the fitness floor. Then, you can combine both machines and free weights properly in your program for variation and better results!

How many times have you heard your parents complain of their bad knees, shoulder tendonitis, or arthritic hips? After the leotard-wearing step aerobics craze of the 1980’s…I don’t blame ‘em! All of that pounding and repetitive stepping could have contributed to the ailments the baby-boomers are feeling today. As a result, they’re turning to joint maintenance and prescription arthritis medication for relief. But just because you’re 28 and fit doesn’t mean that you should ignore that little ache in your right knee after a 5K run.

Genetics can play a role in joint problems as we age, but another big contributor is overuse. And we’re not just talking about the professional athlete or power-lifter. Any repetitive movements and activities placing stress on the body can lead to wear and tear of our joints and tendons at any age — meaning your trips to the gym or track may be what’s causing your pain.

If you notice frequent pain in a specific area–no matter if you’re 25 or 55–it’s important to stop the movement that may be causing the pain and rest for at least a week or two. If your pain returns after that period of rest, consult a specialist to find out what the problem is so you can treat it. Another action is to start taking glucosamine and chondroitin sulphate supplements. These are common supplements for arthritis patients and the elderly, but it’s also good for young athletes. Studies show glucosamine and chondroitin promote joint cartilage repair, prevent the breakdown of cartilage, improve lubrication in the joints, and decrease inflammation. This all leads to better range of motion and injury prevention.

Taking the small steps now to prevent joint injuries and cartilage breakdown will allow you more time to focus on hiking that mountain on your 70th birthday vs. trying to reverse the damage from one-too-many jazzercise classes!