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Weight machines are expensive require a gym membership, and are often ineffective training tools because they focus on isolation exercises. Relying exclusively on machines for strength training may actually limit sports performance and increase injury risk during your sports activity. Using free weights is a great alternative to machines for building strength and fitness. Lifting weights increase muscle size, strength, power, and endurance. Another short-coming of weight machines is that they fail to adhere to the principle of specificity of training. You must train for the sport you play, and the best training activities mimic your sports movements. If you train on machines, you get good at lifting or pushing those weights on the machine.