Free Weights vs. Machines: Which Is Best for Your Workout?

When it comes to strength training, is it better to grab free weights or stick to machines? A recent review and meta-analysis tackled this question, comparing the effects of these two popular methods on strength, muscle growth, and jump performance.

The findings might surprise you: both free weights and machines are equally effective at building muscle and strength. Some have interpreted these results to suggest that free weights are superior, but that’s not exactly what the research shows. The key takeaway is that your progress is closely tied to the type of exercise you do most frequently.

For instance, if you primarily use free weights, you’ll likely see more significant improvements in free weight exercises. Conversely, those who train with machines will notice better gains on machine-based exercises. Essentially, strength training is not just about building raw strength but also about honing specific skills and movement patterns.

However, there’s one area where free weights have a clear advantage: jump performance. The study found that using free weights leads to greater improvements in this area compared to machines.

Ultimately, your body responds to any form of resistance, whether it comes from dumbbells, machines, barbells, resistance bands, kettlebells, or even your own body weight. The most important factor in your progress is consistently challenging your muscles by increasing weight, repetitions, or sets. This approach, known as progressive resistance, is the cornerstone of building strength and transforming your body.