If you lift weights with your own body and free weights, you'll get stronger at doing just that — not necessarily at using machines. And if you train mostly on machines, you'll get better at those machines. Your body learns the exact movement you practice.

52

Pro

0

Against

Evidence from Studies

Supporting (1)

52

Community contributions welcome

52

Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis

Systematic Review With Meta-Analysis

Human

2023 Aug 15

If you train with free weights, you get better at free-weight lifts; if you train with machines, you get better at machine lifts. The study found this is true, so the type of equipment you use matters for what you get stronger at.

Contradicting (0)

0

Community contributions welcome

No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Source Study

Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis

Score: 52

DOI: 10.1186/s13102-023-00713-4

Similar Assertions

If you lift free weights, you'll get better at lifting free weights. If you use machines, you'll get better at using machines. Practicing the exact same movement makes you better at that movement.

52

0

84%

If you measure strength with a tool that doesn’t favor free weights or machines, both kinds of workouts—free weights and machines—help you get just as strong. The difference between them is so small it might just be due to chance.

33

0

82%

Whether you lift weights the old-fashioned way or use machines, you’ll gain the same amount of strength and muscle size—if you’re doing the same exercises and you’re a healthy adult between 18 and 60.

52

0

81%

Whether you lift weights the old-fashioned way or use machines, both ways will help you get stronger, build muscle, and jump higher — so you can pick whichever you like better.

52

0

80%

If you train using weight machines and then test your strength on machines, you’ll get stronger than if you trained with free weights — but only because the test matches the training. It’s like practicing basketball shots from the free-throw line and then being tested there: you’ll do better than if you practiced elsewhere.

33

0

80%