The debate of free weights versus machines is as old as time.
And while they both have value, when it comes to building strength, muscle, and performance, a direct comparison of the two is worth exploring.
Fortunately a recent publication has done just that.
Are free-weights better than machines?
What did the researchers do?
The researchers performed a literature search to conduct a systematic review and meta-analysis.
13 studies met the inclusion criteria which included:
- Comparison free-weights vs. machines
- Minimum study duration of 6 weeks
- Adults 18-60 free from injury
- Included at least one method of estimating changes in muscle mass, maximal strength and jump height or power.
What happened?
- Free-weight training increased free-weight strength more than machine-based training.
- Machine-based training increased machine-based strength more than free-weight training.
- There were no differences between training methods for increases in maximal dynamic strength, isometric strength, hypertrophy, and CMJ performance when testing matched the training.
- Machines may be slightly better than free-weight training for upper body dynamic strength.
- Both training methods lead to significant increases in maximal strength, isometric strength, hypertrophy, and countermovement jump height.
What does this mean?
- No differences in machine-based vs. free-weight exercises-induced changes when testing matched training method or in neutral test (isometric strength).
- Both methods can be used with beginners and more advanced lifters as training status appears to not influence changes between the two training methods.
- Free-weight training is superior for gaining strength in free-weight exercises
- Machine-based training is superior for gaining strength in machine-based exercises.
Coach's Takeaway
- SAID Principle ➡ If you want to increase strength in a movement or methods, use that movement or methods
- Periodization ➡ Coaches should choose the methods that make sense in their program, based on their preferences, sport, athletes, facilities, time of year, etc.
- My Programming ➡ Free-weights make up the bulk of my programming but I do think machines have a ton of value for adding volume, specific targeting of tissues, and rehab.
