Instead of using how heavy the weights are, this training method uses how fast you move the weight to set how hard you should work—so you can compare workouts on machines and free weights fairly, even though they feel different.

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Evidence from Studies

Supporting (1)

46

Community contributions welcome

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Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth

Randomized Controlled Trial

Human

2023 Dec 1

This study showed that when people trained with either barbells or machines using the same speed targets (not the same weight), they got equally strong and muscular. That means using speed instead of weight lets you compare different machines fairly.

Contradicting (0)

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No contradicting evidence found

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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

Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth

Score: 46

DOI: 10.1249/mss.0000000000003271

Similar Assertions

If you're already trained in lifting weights, whether you use free weights or machines, you'll get about the same strength gains after 8 weeks—as long as you're lifting the same amount, at the same intensity, and moving through the same range of motion.

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