Lifting free weights and using weight machines both help you build muscle in about the same way—neither one is clearly better than the other.

33

Pro

0

Against

Evidence from Studies

Supporting (1)

33

Community contributions welcome

33

Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power.

Systematic Review With Meta-Analysis

Human

2022 Aug

This study found that lifting free weights and using machines both make your muscles grow about the same amount—neither one is better than the other for building muscle size.

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

Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power.

Score: 33

DOI: 10.23736/s0022-4707.21.12929-9

Similar Assertions

If you lift weights the same amount and with the same effort, whether you use free weights or machines, you’ll grow your muscles just as much—neither one is better than the other for building muscle size.

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Lifting free weights and using weight machines both make your muscles grow about the same amount if you're a healthy adult between 18 and 60—even though they feel different when you use them.

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Lifting free weights and using weight machines both help you get stronger just about the same amount—neither one is clearly better for boosting your explosive power.

33

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Getting stronger from lifting weights doesn’t always mean your muscles are getting bigger—and vice versa. Strength and size don’t go hand in hand.

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Getting stronger from lifting weights doesn’t always mean your muscles are getting bigger—and vice versa. Strength and size don’t go hand in hand.

46

0

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