Resistance Training (RT) includes all form of training (weight lifting, resistance bands, bodyweight) that uses resistance with the purpose of develop the person’s strength, muscular endurance, muscle hypertrophy or power. In order to develop an efficient program you must first ask yourself the following questions:

Machine weights provide maximum full-range resistance. This means stress over the muscle's full range of movement (ROM), from stretch to contraction. When using free weights, strength is limited at the weakest positions (sticking points). What you will notice with free weights is that the heaviest weight lifted through a full range of joint movement cannot exceed the strength or moment of force at the weakest point. In other words, most free weight exercises only tax a certain percentage of the maximum capable force at other joint angles.